High Intensity, Big Results
Take your fitness to the next level with quick and effective workouts designed to build you up every day.
Boost Metabolism
High calorie burning workouts that will have your shedding fat during AND after workouts.
Stay Strong
Strength focused workouts and exercises incorporated every week to help you maintain muscle and strength.
Balanced Training
With a balanced approach we will minimize burnout with a variety of training intensity, muscle group focus, workout duration, and rest.
Improve Performance
Designed with exercises that will make you feel like an athlete for better speed, agility, power, coordination, balance, and stamina.
Reduce Stress
Blow off steam and boost your mood with workouts that make you feel good inside and out.
Save Time
Time efficient workouts that are easy to fit into your schedule and can be done at home with minimal equipment.
Is this HIIT Workout Plan right for you?
This HIIT Workout Program is designed with 36 follow along, full-length workout videos that provide clear instruction, demonstration, and motivation as I workout right there with you!
As a busy mom you don’t have time to waste, which is why I structured these workouts with varied interval training to minimize burnout and maximize performance.
This program will begin with 3 HIIT workouts for the first 3 weeks. Then we will bump it up to 4 sessions for the final 3 weeks. As the program progresses, the HIIT workouts will get more challenging with more more advanced exercises and programming to take your conditioning to the next level.
Between HIIT days, we will have a mix of lower intensity and strength days to keep you strong and reduce burnout so you can still be active all week long.
This HIIT workout plan is designed for an intermediate to advanced fitness levels due to the higher impact and athletic approach. However, modifications are offered throughout the entire program, if needed.
Each unique workout is designed with compound (multi-joint) exercises to help you maintain a strong foundation of functional strength. Throughout the workouts I will coach you through each exercise so you will be able to perform the proper technique and hit the desired training intensity.
Throughout the program we will incorporate dumbbell, resistance band, and bodyweight exercises for a well rounded approach. By the end of the program, you will be crushing tough workouts that will help you blow off steam and feel empowered.
The best part is, you can do this entire program AT HOME. No more rushing to the gym, fighting for equipment, or skipping your workout because you are too busy.
Just download the program PDF to your phone, click on the workout video for that day, and follow along. All you need is this program to boost performance, improve your mood, and feel confident!
Whether you are looking for a more challenging fitness routine, trying to improve body composition, or a busy mom that’s short on time, this program is for you.
Fitness that supports your everyday
This HIIT workout plan is designed for women that want quick and effective workouts they can fit into any schedule.
I created this program for moms that are looking for intentional training that challenges them. Whether you want to shed fat, improve muscle definition, reduce stress, or are looking for an effective program that will kick your butt and motivate you along the way.
These workouts are made to help you gradually improve conditioning as we incorporate functional strength training so you can feel your best for everyday life.
We will work through compound exercises, targeting the full body each week. Improving your movement patterns and stamina for your life as a mom.
Helping you to stay healthy and strong as you keep up with your loved ones.
And I know as a busy mom it can be hard to stay on track, so along with this program, you will get my printable Accountability Chart to help you lay out your short term and long term goals! A reminder of your “why” for those tough days.
Speaking of accountability, having a community of other moms that are looking for fitness fellowship is so important! So along with this program you will gain access to my private SimpleMomFitness Accountability Facebook Group!
That way you can share your personal hurdles and wins with me and the other women around you that are getting fit just like you!
And as a bonus to the workout program and accountability, I want to help you feel your best inside and out. Not just for your workouts, but for your daily routine, too!
Along with the program and accountability tools, I will also include my Busy Mom’s Meal Plan! This meal is designed to educate you on the proper way to nourish your body and step away from diet culture and unhealthy eating habits.
I created my comprehensive meal plan to be customized for any phase of motherhood, fitness goal, and lifestyle. That way you can nourish your body with foods your need AND enjoy!
Program Quick Info:
- Fitness Level: Intermediate to Advanced (+Modifications Offered)
- Equipment Needed: Dumbbells & Mini Resistance Bands
- Duration: 6 Weeks
- Goals: Boost Athletic Performance & Improve Body Composition
- Format: Full-Length Workout Videos
- Accessibility: PDF Download
- Access: Lifetime
- Bonus: Busy Mom's Meal Plan & Private Accountability Group
Ready to take your fitness to the next level?
Boost your performance in 6 weeks with this HIIT Workout Program PDF designed for women. Challenge yourself for results you can feel and see!
6 Week HIIT Workout Plan PDF
Level up your fitness to feel your best, mind & body!
- Improve Stamina, Speed, Agility, Power, Balance, & Coordination
- Boost Metabolism, Shed Fat, & Stay Strong
- 36 Quick & Effective Follow-Along Workout Videos
- Minimal Space & Equipment Required
- Balanced Training To Avoid Burnout
- Busy Mom's Meal Plan
- Accountability & Private Community Support
$50
Frequently Asked Questions
More details about what to expect and related inquiries about the program!
When can I start this program?
This program is can be modified for most levels but is especially geared towards intermediate to advanced levels or those that have a good foundation of 6+ consecutive months of strength and cardio training under their belts.
You can start this program whenever you would like as long as you are cleared by your physician. Always consult with your physician before starting this or any exercise or fitness program. During your workout, if you feel dizzy, faint, lightheaded, short of breath, or any pain please stop and seek medical attention immediately. Listen to your body, and if the program is too intense then stop, wait, and consult your physician before starting again.
Do I need equipment or gym access?
All you need are at least one set of dumbbells and at least 2 mini loop resistance bands to do this program.
This program is designed to be done from home, so only a small amount of space and an ability to follow along with each video is all you need to participate.
How does this work?
Upon purchase, you will receive (via email with receipt) the 6-Week HIIT Workout Program PDF calender. Each day has a clickable link that will send you directly to the workout video.
Everyday has a different guided workout that will start with a warm-up, end with a cool-down, and I will coach you along the way.
You will also receive the links for the Busy Mom’s Meal Plan PDF, Accountability Chart PDf, and to the SMF Accountability Private Facebook Group.
What can I expect from this program?
Over 6 weeks we will incorporate a variety of HIIT, low intensity cardio, and strength training for a balanced approach to total body training.
Weeks 1-3 will have 3 HIIT workouts and weeks 4-6 will have 4 HIIT workouts. These HIIT workouts will vary between bodyweight and dumbbell exercises to improve speed, agility, power, coordination, and stamina.
Each week will have at least 2 strength focused workouts. There will also be strength exercises blended into the HIIT workouts as the program progresses for a varied challenging approach.
This HIIT Workout Plan PDF is filled with popular workouts from my YouTube channel along with 13 EXCLUSIVE never-before-seen workouts you will only get with this program.
How to perform HIIT correctly?
High Intensity Interval Training must be done with short bursts of intense effort (think 85-100%) followed by intervals of rest that allow you to recover enough to perform at the same intensity.
Is 20 minutes of HIIT a day enough?
20 minutes is a sufficient length for a HIIT workout. Opt for HIIT workouts that are between 15 and 30 minutes long to maintain the ability to perform with desired intention.
Your body can only perform HIIT for shorter periods, and if the workouts are too long, you risk injury or overtraining.
What is a good HIIT schedule?
A good HIIT schedule is one that includes 2-4 HIIT workouts per week with lower intensity workouts and rest time to recover between each session.
Does HIIT training reduce belly fat?
HIIT is an effective form of exercise for fat loss. HIIT workouts burn more calories during a steady state cardio or strength session of the same duration.
HIIT is also known for increasing EPOC (Excess post-exercise oxygen consumption), a.k.a increasing the calories burned after a workout.
How long does it take to see results from HIIT training?
Although a difference in conditioning can be seen in as little as 2 weeks, it will take closer to 4 weeks for a noticeable improvement in performance and body composition from HIIT.
What are the disadvantages of HIIT training?
HIIT training is not ideal for someone that is severely deconditioned or someone that lacks proper movement exercise technique because the risk of injury is higher.
HIIT training can lead to overtraining or injury if done in excess and not programmed with proper rest and recover time.
Always speak with your physician before starting this or any fitness program to be sure it is safe for you and your personal abilities.
Ready To Get Started?
HIIT workouts that take you to the next level? New workouts everyday to keep you from getting bored? Boost metabolism at home without spending all your time working out? And all in just 6 weeks!
**Always consult with your physician before starting this or any exercise or fitness program. Results are not guaranteed and may vary between each person. Please participate at your own risk.**