The Ultimate 1 Week: Only 14 Minute HIIT Challenge For Your Busy Life

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Learn 7 different high intensity interval training routines that take only 14 minutes! This amazing cardio HIIT challenge using only your body weight will get your heart pumping and metabolism boosted fast!

Exercise Can Be Hard… Weight Loss Can Be Hard… Exercise With Kids Can Be Hard… Living Uncomfortable Every Day Can Be Hard… Choose Your Hard.

I love working out, being fit, and feeling healthy. So I’m bringing you a totally doable 1 week HIIT Challenge! What our bodies can do is a gift every day. Every day that you are healthy and able to function normally is a HUGE blessing and we often don’t even notice that until it’s taken away.

You don’t have to hit the gym for hours a day to stay fit and healthy. You don’t have to get up an hour early when sleep can be precious and soooo needed. The kids don’t have to be checked into daycare or left at home.

What Is High Intensity Interval Training?

Have you ever heard of HIIT routines? You can get in as much calorie burning and even more of a metabolism booster in less time by using high intensity interval training.  Just perfect for a busy mom.  Your metabolism is boosted for 48 hours after completing a HIIT routine.  Seriously, two days! The intensity level you work at is so high that it causes excess post-exercise oxygen consumption to take place.  What that means is that you are working at such a high threshold (for a super short amount of time I promise!) that it causes can oxygen deficit in your body.  Which it continues to recover from long after the workout and continues to burn calories as well as increase metabolism.

hiit challenge

HIIT changes your body on a cellular level for 24 hours after completing a routine in an attempt to prepare for future HIIT bursts.  The best part of high intensity interval training is that it is super short.  You exercise in short bursts at 100% intensity, followed by a short rest period, followed by something different or a different level of intensity, followed by a short rest period, and so on.

I love that when I even first start a new exercise at a level I don’t feel I can keep up long, I’m already almost done with it.  It makes it so much easier to push really really hard.  If you can keep your kiddos entertained for ten or twenty minutes you can get in a rockin’ workout!

I challenge you to try High Intensity Interval Training with me this week.

With HIIT exercise you give a full out effort for a short burst of time, followed by a short rest period. Then repeat that process with different exercises! HIIT is a great way to get in a fitness routine as a mother. My challenge for you will take only 14 min a day. It will burn as many calories as a typical full length gym workout. Your metabolism will be boosted for 48 hours after each session.  Your body will change on a cellular level. IN ONLY 14 MINUTES A DAY!!

I’ve put together six HIIT routines for you to do this week to get a full body, aerobic and anaerobic exercise, with only 14 minutes of effort. The great thing about HIIT routines is that even with a routine that may seem simple YOU have the power to make it increasingly harder by simply pushing a tiny bit more than you knew you could. It’s only for 45 seconds. All the exercises in this challenge use only your body weight, no equipment needed, and can be done anywhere!

hiit challenge


So set aside a few minutes and get the kids a busy bag, a TV show, or a coloring book and let’s rock this out together.

I’m only giving you six routines because you definitely deserve a day of rest either in the middle of the week or the end. Do what your body tells you.

Each routine will list seven exercises and this is how you will do them. All out effort for 45 seconds, followed by 15 seconds of rest. Then jump over to the next exercise and work it out in the same way. Once you’ve rocked out the list of exercises do them each once more with the same timing. If you are new to HIIT then start off with 30 seconds of repeating the exercise as quickly, and hard as you can in good form, followed by a 30 second rest period before moving to the next exercise.



  1. Jumping Jacks
  2. Mountain Climbers
  3. Burpees
  4. Sumo Squat to back leg raise (reverse which leg you lift with each squat)
  5. Pilates Pushups with right leg extended and pointed behind you
  6. Russian Twists
  7. Pilates pushups with left leg extended and pointed up behind you


  1. Mountain Climbers
  2. Jump Squats
  3. Pushups
  4. Reverse Crunches (lie on your back and lift your legs off the floor to a 45 degree angle, then lower)
  5. Sumo Squats to back leg raise
  6. High Knees
  7. Russian Twists


  1. High Knees
  2. Burpees
  3. Sumo Squat with fast feet (get into squat down position and lift one foot and then the other barely off the ground as fast as you can!)
  4. High Knees
  5. Butt Kicks
  6. Jump Squats
  7. Russian Twists


  1. High Knees
  2. Pilates Pushups with left leg extended and pointed up behind you
  3. Sumo Squat with fast feet
  4. Pilates Pushups with right leg extended and pointed up behind you
  5. Jump Squats
  6. Bicycle Crunches
  7. Pushups


  1. Speed Skaters
  2. Jump Squats
  3. Russian Twists
  4. Pushups
  5. Jumping Jacks
  6. Mountain Climbers
  7. Reverse Crunches


  1. Mountain Climbers
  2. Spider-Man Plank (arms-extended plank position, draw one knee up to your elbow and then the other knee)
  3. Reverse Crunches
  4. Burpees
  5. Sumo Squat to leg raise
  6. Speed Skaters
  7. High Knees


You did it! If you really pushed yourself with completing as many of each exercise as you can in the time allotted you did a SUPER HIGH INTENSITY interval training rock star workout!! Today you rest. I recommend cuddling your loved ones, sipping tea, and having a “cheat” food because you deserve it!

hiit challenge

hiit challenge

hiit challenge

A few great images to Pin and use for reference! (Let me know if you’d like me to create them for the other days as you get into the challenge… I’d be happy to!) How did you like the routines? Any questions about the exercises? Were you able to get in 14 minutes straight or did life wiggle it’s way in? Did you enjoy the challenge? I’m doing it with you this week so I’d really love any feedback!

I’ve got so many ideas of how to get in some fitness with the littles so please check out Exercising with kids 101, as well as my breastfeeding Pilates workout and Exercise Ball Routine With Baby. I know you’ll love them!



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  1. I’ve been trying to lose weight for a few weeks not and I’m deffinetly going to use some of your info to help me push harder! Great post 🙂

    1. I’m so glad to hear that Zarah! I am excited to have you joining me with my HIIT challenge! It’s super fast and will be totally effective!

  2. Will doing these exercising affect breast milk supply? Need to find a good workout to cram in during lunch time at work. I read moderate exercises will not affect it, but HIIT is not considerate moderate right? Help! 🙂

    1. Carla this is a great question! Actually, it is a myth that exercise affects milk supply. The only way it could is if you were in a calorie deficient due to exercising. So just be sure to nourish your body with healthy whole foods while exercising. And HIIT is definitely intense you are right there! But you should be just fine enjoying these fast effective workouts during your breastfeeding journey.

  3. I’m pretty new to this kind of exercise, I don’t actually know what some of the activities listed look like. What’s the best way to learn them? I’m caution of doing them wrong as I’ve had some back and joint problems in the past.

    1. Wow this is such an old post I forgot about it, it would be awesome to make a video to link in for to help people just like yourself! I used pretty common terms for the exercises in the post so I’m sure a google search for the ones you want would bring them up. Or you could reply here with the ones you are confused about and I could make an IG story to post for you explaining them? @vigoritout Let me know! Also, being someone who personally deals with chronic joint and back pain I will say that if an exercise doesn’t feel right and you feel a painful twinge in a weak spot on each rep, skip or modify it for the day or forever if necessary to not incur injury again.

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