Best 5 HIIT Workouts for New Moms in 2026

As a new mom, finding the time to prioritize fitness can feel impossible. Between diaper changes and sleepless nights, squeezing in a workout may seem daunting. However, High-Intensity Interval Training (HIIT) is a time-efficient way to get your heart pumping and your body moving, even in the smallest of spaces. These five HIIT workouts are specifically designed for new moms, allowing you to reclaim your fitness in just 20-30 minutes.

Quick Stats Box:

• Total Time: 20-30 minutes including warm-up and cool-down
• Equipment Needed: Yoga mat (optional)
• Difficulty Level: Beginner-friendly to Intermediate
• Calories Burned: Approximately 150-250 calories depending on intensity

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Warm-Up (5 Minutes)

Before diving into the workouts, it's essential to prepare your body. Perform each of the following exercises for 30 seconds, moving quickly between them:

1. March in Place

   • Lift knees high, swinging arms.

2. Arm Circles

   • 15 seconds forward, 15 seconds backward.

3. Side Lunges

   • Step side to side, keeping the opposite leg straight.

4. Hip Circles

   • 15 seconds in each direction.

5. Torso Twists

   • Stand with feet hip-width apart, twist gently side to side.

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HIIT Workouts

1. Bodyweight Squats

• Reps: 15
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Keep your chest up and knees behind your toes.
• Modification: Perform seated squats on a chair for a gentler option.

2. Push-Ups (Knee or Standard)

• Reps: 10-12
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Keep your body in a straight line from head to knees/feet.
• Modification: Do push-ups on your knees for an easier version.

3. Jumping Jacks

• Duration: 30 seconds
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Land softly with knees slightly bent.
• Modification: Step side-to-side instead of jumping.

4. Glute Bridges

• Reps: 15
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Squeeze your glutes at the top for 2 seconds.
• Modification: Hold a pillow under your back for comfort.

5. Plank (Knee or Standard)

• Duration: 20-30 seconds
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Keep your elbows directly under your shoulders.
• Modification: Drop to your knees for an easier plank.

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Exercise Summary Table

| Exercise | Reps/Duration | Sets | Rest | Modification | |-------------------------|---------------|------|---------------|-------------------------------| | Bodyweight Squats | 15 reps | 3 | 30 seconds | Seated squats | | Push-Ups | 10-12 reps | 3 | 30 seconds | Knee push-ups | | Jumping Jacks | 30 seconds | 3 | 30 seconds | Step side-to-side | | Glute Bridges | 15 reps | 3 | 30 seconds | Pillow under back | | Plank | 20-30 seconds | 3 | 30 seconds | Knee plank |

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Cool-Down (3-5 Minutes)

Finish your workout with these stretches to help your muscles recover:

1. Child's Pose - Hold for 1 minute.
2. Seated Forward Bend - Hold for 30 seconds.
3. Cat-Cow Stretch - Perform for 1 minute.
4. Shoulder Stretch - Hold each arm across the body for 30 seconds.

Complete in: 20-30 minutes

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Conclusion

These HIIT workouts are designed to fit into your busy schedule as a new mom. Aim to complete them 3 times a week, ensuring you have rest days in between. As you progress, increase the reps or duration of each exercise.

If you’re looking for personalized coaching and real-time feedback to ensure you’re performing exercises correctly, consider HipTrain’s live 1-on-1 video training sessions. This approach can help you stay motivated and accountable while fitting seamlessly into your schedule.

Updated August 2026.