7 min HIIT home workout - with socks!!

For all you moms who don’t have time to get to a gym, OR don’t feel comfortable going to a gym….here is a little workout for you!! You don’t need equipment to get the full benefits of exercise, you don’t even need a lot of time! We can all find 7 minutes in our day right? That’s all this workout needs, unless you want to repeat the workout multiple times to get in a full 24 min session.

The challenges a mother can face in a day really puts you off getting a workout in. Some days I will go to the gym for a ‘break’ from my daughter, some days I’ll do my workout with her, then others I’ll wait till she naps. Either way I make it a habit to exercise. Now this doesn’t have to be an hour long workout. It can be anything from 7 mins to 60 mins (sometimes 90 depending on how much of a break I need). You will find which time of the day suits you best. If you are a new mom, the times will change as you go through peaks and troughs with your little.

The BEST thing about a home workout is you can do it in the comfort of your own home, with no one watching you (except maybe a baby/toddler).

With this work out you can modify the exercises to suit you, do each one for 60 seconds and rest for 30. Repeat three times if needed;

  • Exercise ONE: Jump switch lunge OR alternate lunge
  • Exercise TWO: Jumping lateral leg slide OR single leg slide (30 secs each side)
  • Exercise THREE: Sliding mountain climb (fast) OR sliding mountain climb (slow)
  • Exercise FOUR: Sliding plank abduction on hands OR sliding plank abduction on elbows
  • Exercise FIVE: Balancing leg slide side and back  

NOT suitable for Diastasis Recti, pelvic floor issues or beyond the first trimester in pregnancy.

Please remember to consult with a medical professional before entering into a new workout regime.

legs legs legs + toddler

Are you ready for a killer leg workout?? I did this workout and by the end my legs were ready to give in. Today was a day I didn't really feel like working out, but I took my own advice and put on my gym clothes and instantly felt like going to the gym. I filmed this a little later on when my husband was home but I did this as part of my workout earlier in the day. Its even more fun when Eden joins in, it acts as a distraction form the pain (and sometimes an excuse to pause hehe). Whether you decide to do it alone or with a mini person, you will love your legs afterwards!


Do 60 seconds of each exercise, complete each exercise back to back with very little/no pausing. REST for 60 seconds then repeat 4 times through (total time 20 mins). Now who doesn't have 20 mins to fit into their day right??

  1. Get Up/Kneel Down (keep low)
  2. Bridge (Hip Thrusts if you are pregnant)
  3. Forward/Backward shuffle (I should have been lower, but keep low)
  4. Frog Squat Jump back (avoid if pregnant or have Diastasis Recti, stick to a squat with pulse at the bottom)
  5. 60 seconds REST

Please remember to get clearance and consult with a medical professional before commencing a workout regime