For busy parents juggling kids, work, and everything in between, a predesigned workout can be a lifesaver. It takes out the guesswork, saves time, and minimizes stress. But let’s face it—those cookie-cutter plans don’t always address your specific needs or available time. That’s why designing your own HIIT (High-Intensity Interval Training) routine is such a game-changer. By tailoring a workout to fit your goals, schedule, and fitness level, you’ll not only save time but also get the most out of every sweat session. Plus, this approach complements the strategies shared in my book, Busy Parent Health and Fitness, which offers tips on squeezing effective workouts into your hectic day.
What is HIIT?
High-Intensity Interval Training, or HIIT, is a workout style that alternates between intense bursts of activity and recovery periods. It’s designed to maximize cardiovascular endurance and torch fat in less time than traditional workouts.
One key to effective HIIT is giving equal importance to both the high-intensity and recovery phases. During the high-intensity intervals, aim for maximum effort, pushing yourself to your limits. To gauge this, use the RPE (Rate of Perceived Exertion) scale, which runs from 1 to 10. Your goal? Hit a solid 9 or 10 during the working phases, which represents “very hard” to “maximum effort.” But don’t skimp on rest—you’ll need it to recharge for the next burst!
How to Build Your Own HIIT Workout
Creating a HIIT workout tailored to your lifestyle is easier than you think! Just follow these simple steps.
Step 1: Determine Your Available Time
First things first—figure out how much time you can dedicate to your workout. Whether it’s 10 minutes or an hour, HIIT can work wonders. As busy parents, even short sessions can make a big impact. Got just 5 minutes? Go for it! Remember, something is always better than nothing.
Step 2: Decide on Rounds and Exercises
Next, determine how many rounds and exercises you can fit into your allotted time. For example, if you’ve got 15 minutes, you might choose three exercises and complete five rounds. Alternatively, opt for five exercises and do three rounds. Once you’ve set your structure, it’s time to pick the moves!
Step 3: Choose Your HIIT Moves
Here’s where the fun begins. Mix and match exercises to create a workout that targets your goals. Need inspiration? Try some of these options:
- Total-Body Burners: Jumping Jacks, Burpees, Star Jumps
- Cardio Blasts: High Knees, Sprints, Mountain Climbers
- Lower-Body Focus: Squat Jumps, Plyometric Lunges, Step-Ups
- Core Crushers: Plank Jacks, Russian Twists, Tuck Jumps
- Upper-Body Strengtheners: Push-Ups, Plyometric Push-Ups
Pro Tip: Stick with moves you enjoy to keep the momentum going.
Step 4: Adjust for Your Fitness Level
Whether you’re a fitness newbie or a seasoned pro, HIIT can work for you. Adjust the work-to-rest ratio based on your experience:
- Beginner: 20 seconds of work, 40 seconds of rest per exercise.
- Intermediate: 30 seconds of work, 30 seconds of rest.
- Advanced: 40 seconds of work, 20 seconds of rest.
Find a balance that challenges you without leaving you completely wiped out.
Step 5: Set Your Timer and Go!
Once your plan is ready, grab your timer or fitness app and dive in. Push yourself during the work phases and enjoy those much-needed rest breaks. Consistency is key, and every session is a step toward your goals.
Final Thoughts
Building your own HIIT workout doesn’t just save time—it empowers you to take control of your fitness journey. For even more tips and personalized plans, check out my book, Busy Parent Health and Fitness. It’s packed with strategies to help you find time for yourself, stay motivated, and reach your health and wellness goals.
So grab your sneakers, set your timer, and show that busy schedule who’s boss! You’ve got this.
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