Fall Fitness for Moms on the Go

Author: Kaitlinn Rodriguez, Assistant Wellness Director
Date Posted: Friday, September 15, 2017

Fall Fitness for Moms on the Go

By Kaitlinn Rodriguez, Assistant Wellness Director

As autumn brings schedules, homework, and deadlines, finding time for fitness can be just as difficult. Luckily, if you’re a mom on the go, there is a way to get the most out of the limited time you have with a HIIT workout.

HIIT stands for “high intensity interval training” and is most effective when completed in only 30-60 minutes. It is the perfect opportunity to get the most out of your designated “you” time. In addition to offering free classes that come with your membership at the Meadowlands YMCA, our multi-faceted wellness facility provides more than enough equipment and space for you to get the most of your HIIT workout.

Why Are HIIT Workouts So Effective?

It is designed around various high intensity cardio and plyometric moves mixed in with short periods of rest that target your body to burn calories and fat. High intensity intervals are so effective at increasing your endurance and strength at the same time because it involves pushing your body to the max in short burst. The heightened changes in heart rate and muscular output with quick high intensity bursts will strengthen your cardiovascular muscular system while simultaneously increasing your metabolism, endurance and fat loss. Along with only needing a short amount of time to complete, HIIT workouts can be tailored to any environment and to any person. This allows for HIIT to be an effective workout option for any person of any age.

How are HIIT Workouts Structured?

There are many ways to arrange a HIIT workout, but my favorite way is with three to five-minute circuits with one to two minutes of rest in between.

Another way would be one long eight to ten-minute circuit changing a move every minute with a rest and repeat. Some example moves for a HIIT workout include burpees, planks, high knees and running in place mixed in with squats, lunges and low weight bicep and triceps curls. Other forms of HIIT workout can be done in our performance studio utilizing our TRX bands, box jumps, ropes, and kettle bells to name a few.

One key concept to focus on when creating your HIIT workout is to work your full body and push yourself to the max. A short example HIIT routine would look as follows:

3-minute warm-up at 50%, 1 min burpee, 1 min jumping jacks, 1 min mountain climbers, 1 min plank, rest 2 min, repeat, switch up circuit. 1 min squats, 1 min jump lunges, 1 min frog jumps, 1 min pulse, rest 2 min, repeat. 3 min cool down. 

Why HIIT Workouts are Perfect for Moms

As a mother myself, I find HIIT workouts to not only be an effective use of my time, but the endless combination of workouts that can be incorporated keep me interested and encouraged to keep them a part of my weekly routine. If HIIT interests you but you are unsure where to start, come to one of my HIIT classes offered Tuesday evenings 8:15pm-9:15pm and Saturday mornings 10:00am-11:00 am, which are free to all Meadowlands YMCA members. I can’t wait to show you more about how HIIT can help you reach your health goals!


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