Are you ready to
take your fitness to the next level?
Are you ready to
start falling in love with your body, not just for how it looks, but
for what it can accomplish?
Then you have to
download my eight week HIIT workout plan.
Eight, whole weeks
of quick, but very, very, very effective workouts, that will leave
you stronger, fitter and leaner.
Listen, I know your
free time is precious.
You don’t want to
spend your time doing pointless workouts that won’t show you the
results you want. You might not even want to spend your time working
But, that’s where
the value of high intensity interval training comes in.
workouts are short. 30 minutes, three times a week.
If you can’t
manage 30 minutes, then split the workouts down into 15 minutes and
do them 6 days a week.
Got a more time?
Then add another 15 minute round to the end of the workout.
I wanted to make it as versatile as possible.
Getting Fitter Doesn’t Have To Be So Confusing.
I’m Bethan Smith,
founder of Mamas that Move.
A website built for
busy mamas, just like you. Mamas who want to get fitter. Mamas who
want to make a little time just for them. Mamas who want to get their
The short answer,
yes. Yes it really is.
It’s all to do
with how high interval interval training work.
A short period of maximum effort, followed but a shorter period of rest. Just a few seconds of rest.
rest. Move intensely, rest. Rinse and repeat.
It’s this high
intensity period followed by rest that lights up your metabolism.
Seriously, the calorie burn from high-intensity interval training is
And it doesn’t
stop at the end of your workout.
It carries on for
about 24 hours after your workout ends.
It’s called the
after-burn effect and it happens because it takes your body a while
to return to normal. But while it’s trying, it’s burning lots and
lots of calories.
So yes, 15 minutes
If you have less time and need to have a quick workout, HIIT is the most efficient ways of doing a workout.
The thing about HIIT
is that you don’t have to be super fit to do it.
It will get you
super fit, but you don’t have to be super fit.
You need to get your
heart rate up to about 80 – 90% of it’s maximum. But that’s the
key, it’s your maximum. Your maximum won’t look the same as my
maximum, and my maximum doesn’t look the same as a professional
But, you work to
your level, no-one else's.
Yes, HIIT training
is tough. It will push you. It will challenge you. But they will
They will improve
your fitness levels. They will improve your general health. They will
make you feel like you take on the world.
If you want all of that then download your printable HIIT workout plan.
Not 100% sure the plan is for you?
Don’t worry. I get
You want a bit more
Let’s talk for a
minute about why you need plan. Because there’s lots of workouts on
this website, and on the internet in general.
But sometimes, with
lots of information comes confusion. An uncertainty about what to do
A plan takes away
that uncertainty. You know exactly what you’ll be doing and when.
No scouring the internet for hours. Taking the fun out of it. With a plan it’s clear. No guessing.
You can prepare
You can eke out the
time in your day.
But there is a more
important reason for a plan.
Let’s look at it
You’re going on a
journey. Maybe a holiday. You’re going to climb into your car for a
long journey to your holiday cottage.
What’s the first
thing you do?
You plan your
journey. The quickest route because otherwise the kids will get
bored. You want to avoid roadworks and potential traffic jams.
You get your journey
all planned out.
Workout programs are
They’re your map,
the route to your destination.
Avoiding roadworks and traffic jams. Avoiding boredom.
Without a plan
you’re fumbling around in the dark, risking never getting to where
you want to be.
So don’t do it to
yourself. You deserve more.
The absolute best
way of creating a plan is with the help of a personal trainer.
Someone who can create a personalised plan based on where you are at
the moment. Your current fitness level. What you enjoy, and where you
want to be.
A personalised plan
is the best way to go.
But, I’m aware,
not everyone can afford it, and sometimes it’s hard to find a
personal trainer you like.
Some are very stuck
in they’re own ways, focusing on what they think you should do,
rather than what you want to do.
So, I’ve created a
plan for you.
It’s not personalised, because that would be impossible. But it is somewhere to start. Something that will help you move forward and get to your goal.
This is an eight
week printable HIIT workout plan.
It’s based on
training three days a week, with at least one day of complete rest.
The other days are dedicated to active recovery. If you feel you need
more rest days, just change one of the active recovery days to
As you work your way
through the plan you should find you need less rest days. But make
sure you have at least one each week.
And when I say
complete rest, I mean nothing training, exercise, workout wise.
Obviously it would
be better if you could have a day doing absolutely nothing at all,
but I know that’s unlikely. If you do manage it, please let me know
Each workout is 30
minutes in length broken into two rounds of 15 minutes.
different workouts to do each day. One strength training type workout
and a cardio workout.
workouts will focus on a different muscle group, upper body, lower
body and abs, where as the cardio workout will target your entire
It will look a bit
If you haven’t got
30 minutes to spare for your training days then split the workouts
down into 15 minute workouts and do one on each day you can.
Make sure you get in
an upper body, lower body, abs and at least one cardio each week.
I’ve tried to make
the plan as flexible as possible so you can fit it into your current
lifestyle. I’m all for making changes, but the easier the changes
are, and the more they ‘fit in’ the more likely they are to be
If you’re struggling with any of this, do get in touch. I’m always happy to help.
This is printable HIIT workout
plan utilises bodyweight exercises exclusively, so you don’t
need anything. Your own body is enough.
Having said that, if
you stick to this program and do it consistently you will get fitter,
you will get stronger. At this point you might want to add in some
equipment to keep it challenging. To make sure you keep progressing
to your goal.
So what might you
Weights. Weights are
the obvious thing. Dumbbells, barbells, kettlebells. They are all
easily introduced to exercises such as squats and lunges to add in
extra resistance. You could also add in exercises like presses, bent
over rows, or elephant walks if you’ve got a few weights.
A pull up bar would
also be a good introduction.
This plan focuses on
push ups for your upper body. They are a great exercise to get good
at. So that is the priority with this plan.
But, once you are
better at them, you can use the same principles of the workouts with
pull ups. And get good at them as well.
Pull up bars,
especially the ones that fit over a door frame, can also be turned
over on the floor to give more challenge to your push ups.
So that’s something else you can get to make these workouts more challenging.
All of the workouts
are a form of HIIT training, high intensity
intervals with periods of rest.
The strength based
workouts won’t be as high intensity as the cardio, but they will
still be challenging.
workouts are going to stay roughly the same just getting
progressively harder. If you’re wondering why, it’s not because I
lack imagination. It’s the best way to get your muscles stronger.
By progressively overloading them.
The cardio workouts
is where we can have some fun. And change it up a bit.
Make sure you’re covering every area each week.
There are lots of
different exercises in this workout plan. But, the good news is
there’s detailed explanation of how to do each one included in the
We’ve got push ups, Planks, Devil Squats, Regular Squats, Mountain Climbers, Down Dog to Plank, Frog Jumps, V Ups, Burpees, Jumping Jacks, Jump Squats, Hollow Hold, Crab Walk, Bicycle Crunch, Bear Crawl, Squat Thrusts, Windscreen Wipers, Deadbugs, Back Raises, V-Sit.
This is an eight
progressively harder, but if you’re struggling you don’t have to
make it harder.
Re do a week if you
need to. Take it as easy as you want.
I’ve made a few
suggestions about how to make workouts harder if you find them too
easy. But if you’re finding all of the workouts easy, then do get
in touch and I can offer some advice as to where to go next.
You’ll also notice
there are days that suggest active recovery.
This is quite
important to your workout plan and being recovered enough to train
again in a day or so. Active recovery means doing something at a
lower intensity. A very low intensity.
Half an hour of
gentle walking, swimming, yoga. All great ideas.
And make sure you
get at least one day of complete rest.
A day where you do
nothing, training wise. Nothing at all preferably, and if you manage
that, you’ll have to let me know how you managed it.
If you feel you need
more rest days, make one of the active recovery days a complete rest
So you’d have 3 workout days, two active recovery days and two complete rest days.
This is plan is very
effective and will help with weight loss, fat loss, general fitness.
There lots of impressive health benefits when it comes to HIIT
But, if you are
suffering from any joint pain, or condition, please get medical
advice before attempting any of these workouts.
You will get in
great shape and increase your physical strength, which can help joint
pain and some medical positions, but you might need to start with
something lower impact.
If that’s the case, then please do get in touch, I can suggest some low-impact modifications to the plan.
HIIT is a highly effective form of exercise, especially for us busy mamas.
You will get fitter,
increase muscle strength and start to feel much more confident about
your body. How it looks, how it feels and what it can do.
Please, please let
me know how you get on.