Finding time to work out as a busy parent can feel impossible, but High-Intensity Interval Training (HIIT) offers a fast, efficient way to boost your fitness without leaving the house. With just a few minutes and some space in your living room, you can torch calories and build strength. Here’s a lineup of 15 simple HIIT moves that busy parents like you will love.
Oh, and don’t forget to check out my Busy Parent Health and Fitness ebook—it’s packed with tips, workouts, and nutrition plans designed just for families on the go!
What Is HIIT, and Why Is It Perfect for Parents?
HIIT involves alternating bursts of intense activity with short rest periods. It’s designed to get your heart pumping, torch calories, and build strength—all in less time than a traditional workout. For parents balancing work, family, and self-care, it’s a lifesaver.
Your At-Home HIIT Routine
Here are 15 versatile HIIT exercises you can do with little to no equipment. Aim for 20–60 seconds of effort followed by 10–30 seconds of rest.
1. Push-Ups
- How to Do It: Start in a high plank position. Lower your chest toward the floor and push back up while keeping your core tight.
- Modify: Drop to your knees if needed.
2. Burpees
- How to Do It: Squat, jump back into a plank, perform a push-up, jump forward, and leap into the air.
- Modify: Skip the push-up if you’re new to burpees.
3. Mountain Climbers
- How to Do It: In a plank position, alternate bringing knees toward your chest at a quick pace.
4. Plank Jacks
- How to Do It: In a plank, jump feet out and in, like a horizontal jumping jack.
5. Russian Twists
- How to Do It: Sit with knees bent, twist your torso side to side. Use a weight or household item for added resistance.
6. Jumping Jacks
- How to Do It: Jump with feet and arms moving out and in rhythmically.
7. Kettlebell Swings
- Equipment: Kettlebell or a weighted household item. Swing it using your hips, not your arms.
8. Squat with Overhead Press
- How to Do It: Hold weights at shoulder height. Squat and press weights overhead as you stand.
9. Bent-Over Rows
- How to Do It: With a weight in each hand, bend slightly forward and pull weights toward your torso.
10. High-to-Low Planks
- How to Do It: Transition between high and low planks, alternating arms.
11. Jump Squats
- How to Do It: Squat low and jump explosively, landing softly back into the squat.
12. Jumping Lunges
- How to Do It: Lunge forward and switch legs mid-air for each jump.
13. High Knees
- How to Do It: Run in place, driving your knees up toward your chest.
14. Walkouts
- How to Do It: Bend forward, walk hands out to a plank, then back to standing.
15. Skaters
- How to Do It: Hop laterally from one leg to the other, mimicking a skating motion.
Tips for Busy Parents Doing HIIT
- Start Small: Begin with shorter intervals, like 20 seconds of effort and 10 seconds of rest.
- Prioritize Form: Focus on proper technique to avoid injury, especially when using weights.
- Make It Family-Friendly: Invite your kids to join! HIIT can be a fun way to set a healthy example.
- Combine with Strength Training: HIIT pairs perfectly with weightlifting or resistance exercises to build muscle and burn calories efficiently.
How Often Should Busy Parents Do HIIT?
For maximum results without overtraining, aim for 2–3 HIIT sessions per week, with at least 24 hours of rest in between. On non-HIIT days, try lighter activities like walking, yoga, or family-friendly bike rides to stay active without overloading your schedule.
Sample HIIT Circuit for Busy Parents
Try this quick, full-body circuit:
- Jump Squats (30 seconds)
- Push-Ups (30 seconds)
- High Knees (30 seconds)
- Mountain Climbers (30 seconds)
- Burpees (30 seconds)
Rest for 1 minute, then repeat for up to 5 rounds. Adjust the time or number of rounds based on your fitness level.
Ready to Take the Next Step?
HIIT workouts are a fantastic way to get fit at home, even with a packed schedule. For more tips, detailed workout plans, and simple nutrition strategies, check out my Busy Parent Health and Fitness ebook—the ultimate guide for parents juggling it all.
With a little consistency, you can crush your fitness goals and feel healthier and stronger than ever. So, lace up your sneakers and give HIIT a try—you’ve got this!
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