I’m so glad you all have been loving my nap time workout videos and Istagrams! Some people have asked if these 10 minute workouts are all I really do and so I wanted to write a dedicated blog post to my realistic routine.
Why quick HIIT workouts?
Routine is a funny word actually to a newish mom. I haven’t had one all summer and is why I like doing short workouts.
I never know when I’m going to have time to workout and often nap time is when I am able to get work/laundry/eat lunch type things done. I don’t want to waste it all on a workout. Sometimes I would only have a 45 minute nap window. This is how/why I started doing short HIIT workouts. I continue to do them because I see results, like said results and like how I feel during and after
How much do I workout each week?
Ok so when I am in Boston, I try to go spinning once a week at Recycle, sometimes twice. It’s good interval cardio with one song dedicated to arm strength exercises and there is babysitting for Tommy. This class is 45 minutes long.
I also try to take at least one other class at BTone which is megareformer Pilates class, aka Lagree Method aka the hardest/most effective core workout in Boston. This class is also 45 minutes and I dedicate a lot of my ab strength to going just once a week to this class.
On the other days, I supplement with shorter workouts that are max 30 minutes long. I’ll run with the jogging stroller, or do my signature nap time HIIT workouts. The HIIT workouts are a combination of just bodyweight or dumbbells workouts.
On the cape, I obviously don’t have spin studio or BTone so I alternate between jogging stroller workouts and HIIT workouts.
The jogging stroller workouts are either steady state runs because I just want to break a sweat and reap the feel good benefits of exercise rather than weight loss or increase my endurance capacity. If I wanna burn more fat with my running, I’ll do intervals switching between two workouts: ‘running fast for 30 seconds and walking for 30 seconds (15-20 rounds)’ or ‘running fast for 1 minute, jogging slow for 2 minutes repeat 10 times.’
I do these running workouts in the cape 2-3 times a week. I rarely run in the city anymore.
Here is last weeks workouts which had me in Boston for part of the week:
- Monday: Rest/taught my Mommy + Me workout in the city ( I do like 20% of the workout teaching)
- Tuesday: 8:30 am Spin class at Recycle Studio (Tommy came with, $10 babysitting)
- Wednesday: 6 am Pilates with Nicole at Btone (Tommy sleeping with dad at home)
- Thursday: I think I jogged with the stroller 30 minutes steady state… can’t remember!?
- Friday: Nothing
- Saturday: Interval run 30 minutes (sprint 30 seconds, walk 30 seconds x 15 plus 5 minute warm up jog and cool down)
- Sunday: Ran 1 mile, played Tennis for 30 minutes
So how many days a week do I workout? Well, as I said above 2-3 days I do 45 minute workouts and then 2-3 days I’ll do shorter ones that range from 10-30 minutes. I take 1-2 days off a week.
Is 10 minutes really enough to see results?
For the HIIT workouts, sometimes they really are just 10 minutes but usually they are 20-25. I will do two of my HIIT videos back to back with a short water break in between.
I do think you can get results with just 10 minutes a day as long as you are challenging your body. If you find the work is too easy, you will not see a change in your body. Lift heavier, jump higher or do another set/round. Losing weight is 85% diet.
If you are never ever sore, you’re probably not seeing results as fast as you prefer. I’m not saying no pain no gain, but DOMS (delayed onset muscle soreness) is a sign that you’ve pushed yourself enough to change your body. I am sore probably once a week or every other week. I’m definitely not always sore from HIIT workouts and that doesn’t mean they aren’t helping me get the results I want. But if you are NEVER sore and NOT seeing results, then it might make sense to increase weight load or intensity, or find a new trainer/class. ????
So if all you have are 10 minutes to workout, choose a routine that is difficult like this one. Save ones that you enjoy and leave you sore the next day to repeat. Focus on diet and you will see results.
I hope this was helpful, and if you have any other questions leave them down below!
I love taking your class on Mondays and try to take another similar boot camp style class once or twice a week, I agree that it’s helped my body so much post baby. However, my diet is definitely all over the place! I’d love to hear how your eating has changed after nursing!
Thanks for sharing. It seems most of your HIIT workouts are entire body- do you frequently do these on back to back days? I’m thinking about certain muscle groups. Maybe you have some that are upper body based and some that are lower body?
I do not do HIIT workouts back to back but usually focus on two muscle groups like butt and abs or arms and back.
Thanks for posting this! So many fitness professionals/bloggers respond to this question with an ideal week rather than a realistic week. Your blog is always refreshingly honest!
Awe thank you!! xo 🙂