I love scrolling through Pinterest. Looking at all of the different beautiful pictures and pinning recipes that I’ll never make in a bazillion years and inspirational quotes galore.
Here’s what I don’t like about Pinterest…
Spammy pins that make these bazzare claims about weight loss such as drinking some random special concoction that is made of gag worthy ingredients.
Not only that, it probably has to be taken at exactly 4:19AM.
Stop the madness.
It’s incredible to me how “fitness professionals” have made weight loss into this hugely complicated deal.
Want to know the secret to weight loss? Calorie deficit and a solid workout routine. That’s it.
You don’t have to have some crazy diet or even a special diet (unless directed by your doc); just keep it simple.
But, let’s not chase that rabbit, shall we?
I love weight training for weight loss. I have personally found with both myself and my clients, that focusing on getting stronger by lifting weights can not only yield fantastic weight loss results, but it keeps minds sane because they’re not hyper-focused on the scale.
And even though the workout routines that I create for my clients can be done in a 30-45 minute period, sometimes there is legitimately not a way that a mama can get to the gym.
Because, let’s face it, right; life happens and our babies need us at home or our hubbies need something or they are out of town for work.
This is where HIIT comes in. HIIT is a solid option that I will give my clients for the days that they cannot make it to the gym. They get a solid workout at home all while feeling accomplished.
First of all, let’s talk about what HIIT is NOT.
HIIT is not getting on the treadmill or elliptical and going to town on that until you feel like you’re going to die.
No, HIIT is meant to focus on anaerobic and that lasts 30 seconds (60 seconds at the absolute most). Which means that your intervals really should not be longer than 45 seconds.
Let’s be clear… There is typically a difference between HIIT and Circuits
Circuits look something like this:
13 Minutes for As Many Rounds As Possible
- 30 Jumping Jacks
- 25 Oblique Skips
- 20 Box Step Ups
- 1 Lap around the track
Where as a HIIT workout would be something like this:
5 Rounds –
- 30 seconds Jumping Jacks
- 15 second rest
- 30 seconds oblique skips
- 15 second rest
- 30 Seconds Box step ups
- 15 second Rest
- 30 Second run
- 15 second rest
A few benefits of HIIT Workouts
There are several benefits to HIIT and one of the biggest ones for busy moms is that they don’t take as much time to complete and are still highly beneficial.
I mentioned this earlier, but it’s totally not an issue I made up. It’s a real thing that I hear from mamas ALL the time!
It seems like something is always competing for our time, doesn’t it?
Between your work schedule, your kid’s schedule, your husband’s schedule, and trying to keep your family fed and watered, it can get crazy, can’t it?
Yes, ma’am it can!
This is where HIIT comes in. Let’s say that you have a weight training session you’d like to do that may take between 30 and 45 minutes…
But you’re looking at your calendar and there’s no way you’re going to even make it to the gym let alone that 45 minute workout done that day.
I’ll get messages from my clients, [both virtual and face to face] telling me, that something unavoidable has come up and they can’t get to the gym, but they don’t want to miss a workout.
“What do I do?” They will ask me.
That’s where I’d look into putting a HIIT workout in.
It will take less time, you’ll get a solid workout in and still get on with your day!
Before we move onto the benefits and cautions of HIIT workouts, I wanted to share with you that I have created 5 different examples of HIIT workouts that can be done within 20 minutes and I’ll send them to you for free.
Just throw in your email below and I’ll send them to you. Don’t worry, spam is stupid and I won’t spam you.
Another benefit of HIIT workouts,
is that doing anaerobic intervals (anaerobic means lack of oxygen), will keep the metabolism revved up for hours afterward. This phenomenon is called EPOC.
It’s also noteworthy that while doing HIIT workouts, your body tends to reach into those fat stores and use them for energy.
Translation? Fat burning!
Cautions for HIIT
The biggest caution for a HIIT workout is the chance for injury. This means that if you decide to do HIIT workouts, you’re doing so at your own risk.
HIIT workouts are meant to be giving all you’ve got for the circuit and length of time. This means there is a high chance for sloppy form which tends to lead to injury.
That being said, when doing HIIT workouts, they should be done quickly, but efficiently. The moment that the speed of the workout causes form to break down is the moment that a mama should slow down a bit.
Because, believe me, it’s better to do the workout slower and more efficiently, than to rush through things and chance hurting yourself.
You will still get the benefit of the movement, it’s just that your speed should be relative to your level of fitness.
As your level of fitness increases, typically so does your speed!
Couple of thoughts before you go on your way.
You might be wondering if I always incorporate HIIT into my client’s programs.
The answer is pretty simple and that answer is no, not always.
This is because each of my mamas have different goals and aspirations. Some of my mamas are really focusing on getting super strong, so they tend to lift heavier.
However, if they do not have the time to go to the gym and do a strength workout, then I suggest for them a HIIT workout to do at home so that they still get in a solid workout and get their body moving and they’re still working towards their goals.
But, if I’ve got a mama working specifically towards weight loss, HIIT will be incorporated more often. I’ll still try to help them focus on getting stronger to get their mind off the scale and be better able to embrace the journey, but their programming will be a bit different.
Anyway! My second thought,
is that I tend to have mamas come to me saying that their workouts are boring and they go into the gym and do the same thing over and over.
And while exercise repetition is important for hypertrophy, and exercises should be repeated, not having any mix up in the routine can get boring.
Enter HIIT workouts –
HIIT will give you an awesome option to get some great cardio in and keep those workouts from getting boring as well as building strength!
Don’t forget, that you can get 5 free examples of HIIT workouts when you subscribe to the AGFL weekly newsletter. I won’t spam you, plus you can unsubscribe anytime!
You can totally do this, mama. Remember this with me… That you don’t have to spend hours and hours on end in the gym to reach your goals. You just have to make sure that the time you do spend working out is efficient.
Stick with me, and I’ll do my best to take the guesswork out of this journey for you.
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