OK, you just put the baby down for a nap; you want to get a quick workout in, but unless you want DFAS knocking at your door, you can’t leave the baby at home while you go out to the Silver Comet Trail for a run. Your solution is high-intensity interval training. This type of training causes your body to burn fat well after you’re done and doesn’t take more than 20 minutes to do.
A word of caution: If this is your first time working out since gym class in high school, you need to see a doctor to make sure HIIT is for you. Also make sure you have plenty of water on hand for after the workout and you don’t eat anything heavy for at least 30 minutes prior to doing this routine.
Now that’s settled, get off the couch and let’s get to work!
Before you begin your workout you need to warm up. You can find many articles on proper warm up exercises but I say just cheat and take a quick, hot shower then get dressed and start the workout.
Grab a workout bench or sturdy chair; a light dumbbell and a way to keep time. You’re going to do intervals of 30 seconds with 15 seconds rest in between.
Your first exercise is dumbbell swings. Stand feet shoulder width apart, grasp the dumbbell in both hands and bend at the waist until the dumbbell is between your legs. Swing back up explosively until the dumbbell is eye level. That’s one repetition. Keep going until the timer beeps and no pausing at either the top or bottom. The key here is constant movement.
During your rest period, put your hands on your head and suck your stomach in as hard as you can and hold it while breathing out steadily through your mouth. If you’re doing this correctly you should hear a slight hissing sound coming from your mouth and your abs should begin to burn. No cheating.
Next, are front squats and Kneeups. Stand in front of your bench or chair and hold the dumbbell at chest level. You can either cradle it in your arms or out in front of you depending on your fitness level and how much you want to hate me tomorrow. Sit down until you touch the chair and stand back up immediately. That’s one repetition. Go until the timer beeps then sit in the chair and curl your abs to pull your knees up towards your face. Leaning back slightly is okay but on behalf of your lower back I ask you to not over do the lean. Remember constant movement, don’t pause at top or bottom, think of your legs as pistons in a machine. Move smoothly and under control but don’t stop until the timer beeps.
Do three sets per exercise before moving to the next one.
After the workout perform the following stretches to cut down on post workout soreness and improve recovery. Now drink some water and pat yourself on the back and as long as you didn’t grunt too loudly, the baby should still be in dreamland.
Exercise Sets Repetitions
Dumbbell Swings 3 30 seconds
Vacuums 3 30 seconds
Front Squats 3 30 seconds
Kneeups 3 30 seconds
Stretch and Cooldown
John Melendez, “Workout Tip: A Hot Shower Just Before Working Out Cuts Warm-up Time” Associated Content 2007
Tiffany B., “Easy Warm-Up Exercises” Associated Content 2008