Challenging HIIT Workout

I recently taught an invigorating Mother’s Day HIIT class for Publix. We had such a great time that I wanted to share the routine with you. HIIT is an awesome workout for moms, because it can be an effective cardiovascular workout in a short exercise duration. The important thing to keep in mind with HIIT is that you want to keep your heart rate at 75% of it’s max during the intense periods of exercise. Click here for more info and for a max heart rate calculator.


  • Warm up for 5 - 7 minutes.

  • Perform one exercise for 45 seconds, then rest for 15 seconds.

  • Onto the next exercise (exercises demonstrated below)

  • Repeat this cycle 3 times and you have a blood pumping 15 minute HIIT workout.

If you want the full experience, you can find the playlist from the class here.

This workout is fairly advanced. I would not recommend within the first 6 months postpartum. You can always modify to remove jumps.

Exercise 1: Jump!

Try to touch the ceiling!


Exercise 2: Sumo Punches

Make it intense, get some mom aggression out.


Exercise 3: Jump Squats


Exercise 4: High Knees

Don’t move your hands!


Exercise 5:

Let loose, have fun!