Best HIIT Workouts for Busy Moms in 2026

As a busy mom, finding the time to prioritize your fitness can feel overwhelming. Between juggling work, family, and personal commitments, squeezing in a workout often gets pushed to the bottom of the to-do list. High-Intensity Interval Training (HIIT) offers a solution: short, effective workouts that can be done at home, requiring minimal to no equipment. In just 20-30 minutes, you can torch calories and boost your energy levels.

Quick Stats Box

• Total Time: 25 minutes
• Equipment Needed: No equipment needed; optional light dumbbells (5-10 lbs)
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 200-300 calories depending on intensity

Warm-Up (5 Minutes)

1. Jumping Jacks

   • Duration: 1 minute
   • Form Cue: Keep your core tight and arms fully extended.

2. High Knees

   • Duration: 1 minute
   • Form Cue: Drive your knees up to hip level while pumping your arms.

3. Arm Circles

   • Duration: 1 minute
   • Form Cue: Make small circles with your arms, gradually increasing the size.

4. Bodyweight Squats

   • Duration: 1 minute
   • Form Cue: Keep your chest up and push your hips back as you squat.

5. Walking Lunges

   • Duration: 1 minute
   • Form Cue: Step forward and lower your back knee toward the ground.

HIIT Workout (20 Minutes)

Complete in: 20 minutes

| Exercise Name | Reps/Duration | Sets | Rest | Tempo | Form Cue | Modification | |----------------------|-------------------|-------|---------------------|-------------------|------------------------------------------|---------------------------------| | Burpees | 10 reps | 3 | 30 seconds between sets | 2 seconds down, 1 second pause, 2 seconds up | Jump high and land softly. | Step back instead of jumping. | | Mountain Climbers | 30 seconds | 3 | 30 seconds between sets | 1 second each leg | Keep your body in a straight line. | Slow down the pace. | | Squat Jumps | 12 reps | 3 | 30 seconds between sets | 2 seconds down, 1 second pause, 2 seconds up | Land softly and keep your knees behind your toes. | Regular squats without the jump. | | Plank to Push-Up | 10 reps | 3 | 30 seconds between sets | 1 second each position | Keep your core tight and back straight. | Hold a plank instead. | | Skaters | 30 seconds | 3 | 30 seconds between sets | 1 second each side | Leap to the side and land on one foot. | Step side to side instead. |

Cool-Down (3-5 Minutes)

1. Standing Forward Bend

   • Duration: 1 minute
   • Form Cue: Reach for your toes while keeping your knees slightly bent.

2. Child's Pose

   • Duration: 1 minute
   • Form Cue: Sit back on your heels and stretch your arms forward.

3. Seated Hamstring Stretch

   • Duration: 1 minute
   • Form Cue: Keep your back straight as you reach for your toes.

4. Deep Breathing

   • Duration: 1 minute
   • Form Cue: Breathe deeply, filling your lungs and expanding your diaphragm.

Conclusion

With just 25 minutes of focused effort, you can complete this HIIT workout designed specifically for busy moms. Aim to perform this workout 3 times a week, with rest days in between to allow for recovery. As you build strength and endurance, consider increasing the intensity by adding weights or increasing the duration of each exercise. For personalized coaching and real-time feedback, consider signing up for live 1-on-1 sessions with certified trainers at HipTrain.