By Lacy Arnold
One of my biggest struggles after adding my third baby, Molly, to our growing family, was how to fit in exercise time while working and having three little kids. If you're a mom, I'm sure you can you relate to this! You barely have time to take a shower, let alone get in a workout, and things just start to seem out of balance.
I’ll never forget the moment I discovered High Intensity Interval Training (HIIT). I remember it so vividly because it sounded absolutely perfect for a super-busy mom like me who wanted to be healthy, but had no time!
So, I researched HIIT as much as possible, and it wasn’t long until I quickly began incorporating it into my daily routine. And the results were amazing! Not only did I look better, but now I had the energy to actually play with my kids—at their speed! When I pushed them in the stroller my oldest would say, "Fast, like a Super Momma!" Their excited cries of "do it again mommy" became an additional source of motivation.
Sure, I was feeling (and looking) great, but I knew there were so many women out there who were also desperate for the change I’d found! For you super-busy moms out there struggling to stay fit, HIIT worked for me, and it may just be the solution to your workout dilemma.
If you feel like you’re too busy with work, kids and all your daily responsibilities, to get healthy and lean, then let me show you 3 easy ways to get fit with HIIT! Perfect for the working mom on the go, HIIT is quick bursts of high intensity exercise proven to effectively trim fat, build lean muscle, and boost your metabolism all day long!
Here’s how to plan your daily routine…
#1: Start Early & HIIT Hard
Get 15 minutes of intense training done in the morning, and it will give your body the charge it needs to make it through the rest of the day. Research continues to show that people who establish morning exercise habits are more likely to stick to that routine than those who push it off until the afternoon or evening.
Exercise 1: HIIT the Ground Running: 30–40 seconds of hard sprinting alternated with 15–20 seconds of jogging or walking (for 5-15 minutes)
*Note: If you have bad knees or other injuries and can’t sprint, you can do this same ratio on an exercise bike or elliptical machine.
Added benefits of the morning boost:
Early morning stimulation will increase your metabolic rate throughout the day, helping your body burn off more of the calories it takes in—faster! You’ll be less likely to fall off the workout bandwagon when the time crunch hits later in the day.
Sprinting is one of my favorite HIIT activities. Sprints are the number one full-body exercise that really blasts away that unwanted belly fat fast! I incorporate sprints into my own workout routine, as well as my LeanMom’s workouts at least three times a week. I like to do them pushing my kids in the stroller. They get to go fast, and I get an even extra-hard workout. Try them, and you’ll see for yourself!
#2: Don’t Be Afraid To HIIT Anywhere
Don’t be afraid to steal a few minutes when you can throughout the day. If you’re a full-time mom or working behind a desk at the office all day, instead of taking a “coffee” break, try out this Glute and Shoulder routine instead.
Exercise 2: HIIT At The Office: Do maximum number of reps you can on each leg - try to go for at least 2 minutes per leg.
These one legged squats will really get things going and you’ll be shocked how quickly you’ll start seeing a more shapely behind.
Once you’ve done your one-legged squats, move on to 1 minute of small arm circles, followed by 1 minute of large arm circles for a quick full body workout! Remember to always keep your neck relaxed and stretch afterwards.
Challenge one of your co-workers and see who can do the most one-legged squats, or the longest arm circles.
Keep the burn going:
The deeper the burn, the more you’ll increase heart and circulatory health, which increases blood flow to muscles. You’ll also reduce the risk of type II diabetes.
#3: HIIT the Hay
Sleep is the lynch pin of a healthy mind and body! If you’re tossing and turning night after night, your body doesn’t have a chance to bounce back—which means you’ll be hitting the snooze button instead of HIITing your morning exercise routine.
Try natural sleep therapy, a new mattress, whatever it takes, but maybe work in a pre-dinner sculpting circuit if that’s what your body craves! Remember it only takes a few minutes of HIIT to see maximum results.
Exercise 3: HIIT the Mat: 3 rounds of side step lunges, plank pushups, and walking lunges 2-3 minutes of rest between rounds (for 5-15 minutes)
Don’t start too late:
Sleep comes easier if you can get your heart rate down to a resting rate. Start winding down after dinner and focus on relaxation.
Don’t wait years to wake up! You can raise a family, be a working mom, and still take care of your health and well-being. Follow this advice, and you’ll start seeing a dramatic turnaround in no time. HIIT the ground running and get the body and life you’ve been dreaming of!
About the Author:
Lacy Arnold is a mother of three and the founder and CEO of LeanMoms.com. Her Leanmom's Programs teach you everything you need to know about strength training, nutrition and maintaining a lean, sculpted body for life. When women achieve their own ideal body, learn to live a holistic lifestyle, and live in their passions and purpose they find the joy in being lean, fit women. They sculpt the body and life they dream about!
Lacy Arnold’s Website: www.LeanMoms.com