Printable HIIT Workout Plan: Your Ultimate 8 Week Plan

Download Your FREE Eight Week Workout Plan

Get fitter, stronger and leaner in just eight weeks with my printable HIIT workout Plan. Just 30 minutes a day is all you need. 

Hey Mama,

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 out.

But, that’s where the value of high intensity interval training comes in.

Because these 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.

Beth's 1 Week Meal Plan

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Let Me Guess

  • You want to get fitter but keep putting off your workouts because you haven’t got an hour to workout.
  • You’re so tired looking after your family, your house, your job, that all you want to do at the end of the day is flop on the sofa.
  • There’s so much advice out there you don’t know what to do or who to trust.

Don’t worry Mama, you’re not alone.

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 identity back.

Printable HIIT Workout Plan: Is 15 Minutes Really Enough?

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.

Move intensely, 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 intense.

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 is enough.

If you have less time and need to have a quick workout, HIIT is the most efficient ways of doing a workout.

Download Your FREE Eight Week Workout Plan

Get fitter, stronger and leaner in just eight weeks with my printable HIIT workout Plan. Just 30 minutes a day is all you need. 

HIIT Training Sounds Tough, What If My Fitness Levels Just Aren’t There

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 athlete.

Everyone is different.

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 change you.

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.

What You’re Going to Get with The Printable HIIT Workout Plan

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  • Eight weeks of progressive workouts designed to get you fitter, stronger and yes, leaner.
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  • Detailed explanation of how to do each exercise so you can get the most out of you workout. All exercises are bodyweight exercises. You don’t need any special equipment whatsoever, so you can get started with the plan straight away. No additional outlay. No waiting for equipment to arrive. Download the plan, once you’ve confirmed your e-mail and get going.
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  • Tips on how to progress the plan even further to keep it progressive past the eight weeks.

Not 100% sure the plan is for you?

Don’t worry. I get it.

You want a bit more information.

Why a Printable HIIT Workout Plan?

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 next.

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 yourself.

You can eke out the time in your day.

But there is a more important reason for a plan.

Let’s look at it another way…

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 no different.

They’re your map, the route to your destination.

Avoiding delays. 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.

Download Your FREE Eight Week HIIT Workout Plan

Get fitter, stronger and leaner in just eight weeks with my printable HIIT workout Plan. Just 30 minutes a day is all you need. 

How the Printable HIIT Workout Plan Works

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 complete rest.

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 how ;-).

Each workout is 30 minutes in length broken into two rounds of 15 minutes.

You’ll have different workouts to do each day. One strength training type workout and a cardio workout.

The strength workouts will focus on a different muscle group, upper body, lower body and abs, where as the cardio workout will target your entire body.

It will look a bit like this:

  • Training session 1: Upper body and cardio.
  • Training session 2: Lower body and cardio.
  • Training session 3: Abs and cardio.

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 permanent changes.

If you’re struggling with any of this, do get in touch. I’m always happy to help.

Download Your Free Eight Week HIIT Workout Plan

Get fitter, stronger and leaner in just eight weeks with my printable HIIT workout Plan. Just 30 minutes a day is all you need. 

What You'll Need for the Printable HIIT Workout Plan

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 need?

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.

What You'll Be Doing

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.

The strength 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.

HIIT Exercises

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 download.

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.

Printable HIIT Workout Plan: The Training Plan

This is an eight week plan.

It gets 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 day.

So you’d have 3 workout days, two active recovery days and two complete rest days.

Download Your FREE Eight Week HIIT Workout Plan

Get fitter, stronger and leaner in just eight weeks with my printable HIIT workout Plan. Just 30 minutes a day is all you need. 

Is There Anyone Who Shouldn't Do This Plan?


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 workouts.

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.

Printable HIIT Workout Plan: Get Downloading

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.