Five Awesome High Intensity Workouts For Busy Parents

High Intensity Workouts-Chispa MagazineAs a parent, it can be super-hard to snatch 5 minutes to yourself at any given time during your busy schedule!

Fitness and weight loss can often take a back seat to the other demands of your everyday life. The good news is that there are things you can do to maximize your efforts, in as minimal time as possible!

High intensity workouts have been proven by recent studies to be more effective and better for your heart and can also burn more calories.

Here we have five awesome, high intensity workouts perfectly catered for busy parents. Don’t worry these workouts won’t take up hours of your time either; most of them can be done from the comfort of your own home.

It doesn’t matter how hectic your home may be. You can still blast fat and tone those muscles with some highly effective workouts—quality over quantity.

Are you ready? Let’s get to it!

Workout No. 1: The 15-Minute Jump Rope Workout
According to Dr. Sara Solomon, BSc. PT, DMD jump rope circuits are excellent for melting fat and boosting the metabolism.

All you require for this high intensity jump rope workout is a basic skipping rope with handles. You will also need a timer but most phones have these.

This workout requires some decent space where you can swing the rope without hitting anything. Living room, garage, and backyard are all good choices.

Warm-up: 10 x star jumps, 10 x bodyweight squats, 30-second jog on the spot.

The workout:

  • 2 minutes of normal double feet jumps.
  • 1 minute of front back jumps—jump up with feet together, moving 6 inches forward over the rope. On the next turn, jump back 6 inches.
  • 1 minute of side jumps—jump over the rope 6 inches to the right, landing on both feet. On the next turn, jump 6 inches to the left.
  • 1 minute of bodyweight squats.
  • 2 minutes of normal double feet jumps.
  • 2 minutes of jumping jacks—jump over the rope and land with feet wider than hip-width apart. On your next jump, land with feet together.
  • 1 minute of front back jumps.
  • 1 minute of bodyweight squats.
  • 1 minute of running skip—the rope should pass under one foot at a time while turning the rope.
  • 1 minute of figure 8—standing with your feet shoulder width apart, grasp the handles and trace a sideways figure eight in the air with the rope.
  • 2 minutes of normal double feet jumps.

Workout No. 2: 15-Minute Fasted Cardio
Fasted cardio is cardio which is performed before breakfast. This means your body has no fuel or readily accessible glycogen to fuel you through your workout. This forces your body to burn fat stores.

Your high intensity interval, fasted cardio can be done on anything of your choice such as a home exercise bike, treadmill, rowing machine or even outdoors or on your stairs.

Its principle is simple: perform 1 interval at a high intensity and 1 at a low intensity. This elevates your heart rate and puts you in a calorie-burning zone.

You burn more calories for about two hours after exercise, adding to the greater caloric fire says exercise physiologist and athletic trainer Scott Weiss, C.S.C.S. 

The warm-up: 5 minutes of steady state cardio.

The workout:

  1. 1-minute steady state.
  2. 1-minute sprint.
  3. 1-minute steady state.
  4. 1-minute sprint.
  5. 1-minute steady state.
  6. 1-minute sprint.
  7. 1-minute steady state.
  8. 1-minute sprint.
  9. 1-minute steady state.
  10. 1-minute sprint.
  11. 1-minute steady state.
  12. 1-minute sprint.
  13. 1-minute steady state.
  14. 1-minute sprint.
  15. 1-minute steady state.

Workout No. 3: The Elliptical Machine Workout
If you have time to hit the gym or have one at home, as a busy parent making use of the elliptical machine is one of the most beneficial pieces you can use.

An elliptical machine is awesome for working out your full body. It moves your arms and legs and you can enjoy different degrees of intensity.

If you are a busy person, 30-minutes or so on the elliptical trainer will give you a full body blast.

The warm up: 5 minutes of steady state cardio.

The Workout: Try to mix things up and take advantage of the pre-installed programs on it. Always progress your workouts instead of staying at a steady, easy pace. For example, do 5-minute intervals increasing resistance each time.

Workout No. 4: 15-minute Bodyweight Plyometric Circuit
Plyometrics is a series of explosive movements, which develop strength, power, and lean muscle. They are also a form of high intensity interval training, which makes them great for a tough workout that really melts fat!

The simple circuit below should only take 15 minutes to complete in the comfort of your own home or at the gym—it may be simple but BOY is it TOUGH!

The warm up: 5 minutes of steady state cardio.

The workout: Complete the below circuit a total of 5 times. Enjoy 30-60 seconds rest after each circuit.

  1. Burpees x 10
  2. Squat jumps x 10
  3. Mountain climbers x 20
  4. Jump Lunges x 20

Workout No. 5: Interval Bag Workout
Now here is a high intensity workout to rid yourself of your daily stress!

Bag workouts are awesome for busy parents! They exert maximum effort in minimal time as well as toning your upper body and core.

Bag work also develops your fitness beyond means, which isn’t always possible with standard cardio.

The warm up: 5 minutes of steady state cardio

The Workout: Repeat the below circuit 4 times and take 30 seconds rest after you have completed each circuit.

  1. 1 minute of straight punches
  2. 1 minute of hook punches
  3. 2 minute of uppercuts
  4. 1 minute of double straight punches, double hooks, double uppercuts

As a busy parent, it can be a huge challenge to work out at the best of times. Maximizing the time you do have with highly effective, high intensity workouts is the best thing you can do for your body and mind.

Give the above workouts a shot and see how you feel after. Remember, less is more with high intensity training!

Photo by Bruno Nascimento

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Eric Bogy

Eric Bogy

Eric is the content manager at Fit&Me. Fit&Me is dedicated to helping you achieve your health and fitness goals, and transform your body by offering the best fitness equipment and knowledge you need.
Eric Bogy

Latest posts by Eric Bogy (see all)

Eric Bogy

Eric is the content manager at Fit&Me. Fit&Me is dedicated to helping you achieve your health and fitness goals, and transform your body by offering the best fitness equipment and knowledge you need.