Hey Jolt
Hey Jolt

HIIT It Hot Momma

Level: Intermediate
Time: 25 mins
Equipment needed: Bench

You are a busy momma. That means there is no time to mess around when it comes to your workout routine. This HIIT circuit workout was designed specifically for women on the move.

With minimal equipment required, you can blast through this sweat fest in 25 minutes in the comfort of your home so you can move on to whatever else the day has to throw at you.

Feeling brave? You can even let the kiddos join the fun by using them as wiggly weights to add a bit more challenge to your routine. Sound crazy? You bet. This workout is crazy effective.

HIIT It Hot Momma

Level: Intermediate
Time: 25 mins
Equipment needed: Bench

You are a busy momma. That means there is no time to mess around when it comes to your workout routine. This HIIT circuit workout was designed specifically for women on the move.

With minimal equipment required, you can blast through this sweat fest in 25 minutes in the comfort of your home so you can move on to whatever else the day has to throw at you.

Feeling brave? You can even let the kiddos join the fun by using them as wiggly weights to add a bit more challenge to your routine. Sound crazy? You bet. This workout is crazy effective.


Workout Overview

Curtsy Lunge

Curtsy Lunge
Duration: 40 sec // Rest 15 sec after exercise


Flutter Kick

Flutter Kick
Duration: 40 sec // Rest 15 sec after exercise


Freehand Jump Squat

Freehand Jump Squat
Duration: 40 sec // Rest 15 sec after exercise


Plank Side Walk

Plank Side Walk
Duration: 40 sec // Rest 15 sec after exercise


Bench Step Up

Bench Step Up
Duration: 40 sec // Rest 15 sec after exercise


Curtsy Lunge

Curtsy Lunge
Duration: 40 sec // Rest 15 sec after exercise


Flutter Kick

Flutter Kick
Duration: 40 sec // Rest 15 sec after exercise


Freehand Jump Squat

Freehand Jump Squat
Duration: 40 sec // Rest 15 sec after exercise


Plank Side Walk

Plank Side Walk
Duration: 40 sec // Rest 15 sec after exercise


Bench Step Up

Bench Step Up
Duration: 40 sec // Rest 15 sec after exercise


Curtsy Lunge

Curtsy Lunge
Duration: 40 sec // Rest 15 sec after exercise


Flutter Kick

Flutter Kick
Duration: 40 sec // Rest 15 sec after exercise


Freehand Jump Squat

Freehand Jump Squat
Duration: 40 sec // Rest 15 sec after exercise


Plank Side Walk

Plank Side Walk
Duration: 40 sec // Rest 15 sec after exercise


Bench Step Up

Bench Step Up
Duration: 40 sec // Rest 15 sec after exercise


Curtsy Lunge

Curtsy Lunge
Duration: 40 sec // Rest 15 sec after exercise


Flutter Kick

Flutter Kick
Duration: 40 sec // Rest 15 sec after exercise


Freehand Jump Squat

Freehand Jump Squat
Duration: 40 sec // Rest 15 sec after exercise


Plank Side Walk

Plank Side Walk
Duration: 40 sec // Rest 15 sec after exercise


Bench Step Up

Bench Step Up
Duration: 40 sec // Rest 15 sec after exercise


Curtsy Lunge

Curtsy Lunge
Duration: 40 sec // Rest 15 sec after exercise


Flutter Kick

Flutter Kick
Duration: 40 sec // Rest 15 sec after exercise


Freehand Jump Squat

Freehand Jump Squat
Duration: 40 sec // Rest 15 sec after exercise


Plank Side Walk

Plank Side Walk
Duration: 40 sec // Rest 15 sec after exercise


Bench Step Up

Bench Step Up
Duration: 40 sec // Rest 15 sec after exercise



Workout Overview

Curtsy Lunge
Curtsy Lunge

Duration: 40 sec // Rest 15 sec after exercise


Flutter Kick
Flutter Kick

Duration: 40 sec // Rest 15 sec after exercise


Freehand Jump Squat
Freehand Jump Squat

Duration: 40 sec // Rest 15 sec after exercise


Plank Side Walk
Plank Side Walk

Duration: 40 sec // Rest 15 sec after exercise


Bench Step Up
Bench Step Up

Duration: 40 sec // Rest 15 sec after exercise


Curtsy Lunge
Curtsy Lunge

Duration: 40 sec // Rest 15 sec after exercise


Flutter Kick
Flutter Kick

Duration: 40 sec // Rest 15 sec after exercise


Freehand Jump Squat
Freehand Jump Squat

Duration: 40 sec // Rest 15 sec after exercise


Plank Side Walk
Plank Side Walk

Duration: 40 sec // Rest 15 sec after exercise


Bench Step Up
Bench Step Up

Duration: 40 sec // Rest 15 sec after exercise


Curtsy Lunge
Curtsy Lunge

Duration: 40 sec // Rest 15 sec after exercise


Flutter Kick
Flutter Kick

Duration: 40 sec // Rest 15 sec after exercise


Freehand Jump Squat
Freehand Jump Squat

Duration: 40 sec // Rest 15 sec after exercise


Plank Side Walk
Plank Side Walk

Duration: 40 sec // Rest 15 sec after exercise


Bench Step Up
Bench Step Up

Duration: 40 sec // Rest 15 sec after exercise


Curtsy Lunge
Curtsy Lunge

Duration: 40 sec // Rest 15 sec after exercise


Flutter Kick
Flutter Kick

Duration: 40 sec // Rest 15 sec after exercise


Freehand Jump Squat
Freehand Jump Squat

Duration: 40 sec // Rest 15 sec after exercise


Plank Side Walk
Plank Side Walk

Duration: 40 sec // Rest 15 sec after exercise


Bench Step Up
Bench Step Up

Duration: 40 sec // Rest 15 sec after exercise


Curtsy Lunge
Curtsy Lunge

Duration: 40 sec // Rest 15 sec after exercise


Flutter Kick
Flutter Kick

Duration: 40 sec // Rest 15 sec after exercise


Freehand Jump Squat
Freehand Jump Squat

Duration: 40 sec // Rest 15 sec after exercise


Plank Side Walk
Plank Side Walk

Duration: 40 sec // Rest 15 sec after exercise


Bench Step Up
Bench Step Up

Duration: 40 sec // Rest 15 sec after exercise


Start Workout

1. Curtsy Lunge

Main Muscle Group: Glutes
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps: 1.) Stand with your feet hip-distance apart and let your arms fall at your sides. 2.) Draw a semicircle with your right foot, moving it clockwise until it crosses behind your left foot. Keep your right toe tucked and clasp your hands together at your heart. 3.) Lunge down as deeply as possible, hovering your knee a couple of inches off the floor. 4.) Slowly return to the standing curtsy position. 5.) Repeat the lunge on the other side.


2. Flutter Kick

Main Muscle Group: Glutes
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps: 1.) Start off standing at a leg curl machine adjust the rear footpad so it is just above your ankle. 2.) Grasp the handles of the machine for support and draw your abs in. 3.) Raise your foot up towards your back slowly in a controlled manner. 4.) Return to the starting position and change legs. 5.) Repeat for as many reps and sets as desired. Tips: 1.) Keep your back straight throughout this exercise.


3. Freehand Jump Squat

Main Muscle Group: Upper Legs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) To begin this exercise; start off by crossing your arms over your chest and keeping your body standing straight up. 2.) Then squat down as in a normal full squat bending at your knees until your thighs are parallel with the floor. 3.) When you reach the full squat position, use the force from your heels to push up and jump straight into the air as high as possible. 4.) As soon as you touch the floor, immediately repeat the exercise once again. 5.) Repeat this exercise for as many repetitions as needed


4. Plank Side Walk

Main Muscle Group: Full Body
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps: 1.) Start off in a Plank position with straight arms. Make your body as rigid as you can from your feet to your head to keep it in a straight "plank-like" shape side on. 2.) Step your left hand out to the side at the same time as stepping your left foot out the same distance. 3.) Follow by stepping your right hand and foot across to meet your left. 4.) Move sideways to the left for 4 or 5 steps then change the direction and move back to the right. 5.) Continue moving side to side whilst maintaining a good plank position for the duration of the exercise.


5. Bench Step Up

Main Muscle Group: Upper Legs
Type: Strength
Equipment needed: Bench

How to Perform Exercise

Steps : 1.) Start off by setting up a horizontal bench in front of you, standing up straight with your feet in a shoulder width position and arms at your sides. 2.) Lift your left foot and set up onto the platform. 3.) Then once your foot is firmly on the platform, raise up your right foot and follow up onto the platform so that you are standing up on the platform. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.


6. Curtsy Lunge

Main Muscle Group: Glutes
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps: 1.) Stand with your feet hip-distance apart and let your arms fall at your sides. 2.) Draw a semicircle with your right foot, moving it clockwise until it crosses behind your left foot. Keep your right toe tucked and clasp your hands together at your heart. 3.) Lunge down as deeply as possible, hovering your knee a couple of inches off the floor. 4.) Slowly return to the standing curtsy position. 5.) Repeat the lunge on the other side.


7. Flutter Kick

Main Muscle Group: Glutes
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps: 1.) Start off standing at a leg curl machine adjust the rear footpad so it is just above your ankle. 2.) Grasp the handles of the machine for support and draw your abs in. 3.) Raise your foot up towards your back slowly in a controlled manner. 4.) Return to the starting position and change legs. 5.) Repeat for as many reps and sets as desired. Tips: 1.) Keep your back straight throughout this exercise.


8. Freehand Jump Squat

Main Muscle Group: Upper Legs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) To begin this exercise; start off by crossing your arms over your chest and keeping your body standing straight up. 2.) Then squat down as in a normal full squat bending at your knees until your thighs are parallel with the floor. 3.) When you reach the full squat position, use the force from your heels to push up and jump straight into the air as high as possible. 4.) As soon as you touch the floor, immediately repeat the exercise once again. 5.) Repeat this exercise for as many repetitions as needed


9. Plank Side Walk

Main Muscle Group: Full Body
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps: 1.) Start off in a Plank position with straight arms. Make your body as rigid as you can from your feet to your head to keep it in a straight "plank-like" shape side on. 2.) Step your left hand out to the side at the same time as stepping your left foot out the same distance. 3.) Follow by stepping your right hand and foot across to meet your left. 4.) Move sideways to the left for 4 or 5 steps then change the direction and move back to the right. 5.) Continue moving side to side whilst maintaining a good plank position for the duration of the exercise.


10. Bench Step Up

Main Muscle Group: Upper Legs
Type: Strength
Equipment needed: Bench

How to Perform Exercise

Steps : 1.) Start off by setting up a horizontal bench in front of you, standing up straight with your feet in a shoulder width position and arms at your sides. 2.) Lift your left foot and set up onto the platform. 3.) Then once your foot is firmly on the platform, raise up your right foot and follow up onto the platform so that you are standing up on the platform. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.


11. Curtsy Lunge

Main Muscle Group: Glutes
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps: 1.) Stand with your feet hip-distance apart and let your arms fall at your sides. 2.) Draw a semicircle with your right foot, moving it clockwise until it crosses behind your left foot. Keep your right toe tucked and clasp your hands together at your heart. 3.) Lunge down as deeply as possible, hovering your knee a couple of inches off the floor. 4.) Slowly return to the standing curtsy position. 5.) Repeat the lunge on the other side.


12. Flutter Kick

Main Muscle Group: Glutes
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps: 1.) Start off standing at a leg curl machine adjust the rear footpad so it is just above your ankle. 2.) Grasp the handles of the machine for support and draw your abs in. 3.) Raise your foot up towards your back slowly in a controlled manner. 4.) Return to the starting position and change legs. 5.) Repeat for as many reps and sets as desired. Tips: 1.) Keep your back straight throughout this exercise.


13. Freehand Jump Squat

Main Muscle Group: Upper Legs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) To begin this exercise; start off by crossing your arms over your chest and keeping your body standing straight up. 2.) Then squat down as in a normal full squat bending at your knees until your thighs are parallel with the floor. 3.) When you reach the full squat position, use the force from your heels to push up and jump straight into the air as high as possible. 4.) As soon as you touch the floor, immediately repeat the exercise once again. 5.) Repeat this exercise for as many repetitions as needed


14. Plank Side Walk

Main Muscle Group: Full Body
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps: 1.) Start off in a Plank position with straight arms. Make your body as rigid as you can from your feet to your head to keep it in a straight "plank-like" shape side on. 2.) Step your left hand out to the side at the same time as stepping your left foot out the same distance. 3.) Follow by stepping your right hand and foot across to meet your left. 4.) Move sideways to the left for 4 or 5 steps then change the direction and move back to the right. 5.) Continue moving side to side whilst maintaining a good plank position for the duration of the exercise.


15. Bench Step Up

Main Muscle Group: Upper Legs
Type: Strength
Equipment needed: Bench

How to Perform Exercise

Steps : 1.) Start off by setting up a horizontal bench in front of you, standing up straight with your feet in a shoulder width position and arms at your sides. 2.) Lift your left foot and set up onto the platform. 3.) Then once your foot is firmly on the platform, raise up your right foot and follow up onto the platform so that you are standing up on the platform. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.


16. Curtsy Lunge

Main Muscle Group: Glutes
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps: 1.) Stand with your feet hip-distance apart and let your arms fall at your sides. 2.) Draw a semicircle with your right foot, moving it clockwise until it crosses behind your left foot. Keep your right toe tucked and clasp your hands together at your heart. 3.) Lunge down as deeply as possible, hovering your knee a couple of inches off the floor. 4.) Slowly return to the standing curtsy position. 5.) Repeat the lunge on the other side.


17. Flutter Kick

Main Muscle Group: Glutes
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps: 1.) Start off standing at a leg curl machine adjust the rear footpad so it is just above your ankle. 2.) Grasp the handles of the machine for support and draw your abs in. 3.) Raise your foot up towards your back slowly in a controlled manner. 4.) Return to the starting position and change legs. 5.) Repeat for as many reps and sets as desired. Tips: 1.) Keep your back straight throughout this exercise.


18. Freehand Jump Squat

Main Muscle Group: Upper Legs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) To begin this exercise; start off by crossing your arms over your chest and keeping your body standing straight up. 2.) Then squat down as in a normal full squat bending at your knees until your thighs are parallel with the floor. 3.) When you reach the full squat position, use the force from your heels to push up and jump straight into the air as high as possible. 4.) As soon as you touch the floor, immediately repeat the exercise once again. 5.) Repeat this exercise for as many repetitions as needed


19. Plank Side Walk

Main Muscle Group: Full Body
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps: 1.) Start off in a Plank position with straight arms. Make your body as rigid as you can from your feet to your head to keep it in a straight "plank-like" shape side on. 2.) Step your left hand out to the side at the same time as stepping your left foot out the same distance. 3.) Follow by stepping your right hand and foot across to meet your left. 4.) Move sideways to the left for 4 or 5 steps then change the direction and move back to the right. 5.) Continue moving side to side whilst maintaining a good plank position for the duration of the exercise.


20. Bench Step Up

Main Muscle Group: Upper Legs
Type: Strength
Equipment needed: Bench

How to Perform Exercise

Steps : 1.) Start off by setting up a horizontal bench in front of you, standing up straight with your feet in a shoulder width position and arms at your sides. 2.) Lift your left foot and set up onto the platform. 3.) Then once your foot is firmly on the platform, raise up your right foot and follow up onto the platform so that you are standing up on the platform. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.


21. Curtsy Lunge

Main Muscle Group: Glutes
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps: 1.) Stand with your feet hip-distance apart and let your arms fall at your sides. 2.) Draw a semicircle with your right foot, moving it clockwise until it crosses behind your left foot. Keep your right toe tucked and clasp your hands together at your heart. 3.) Lunge down as deeply as possible, hovering your knee a couple of inches off the floor. 4.) Slowly return to the standing curtsy position. 5.) Repeat the lunge on the other side.


22. Flutter Kick

Main Muscle Group: Glutes
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps: 1.) Start off standing at a leg curl machine adjust the rear footpad so it is just above your ankle. 2.) Grasp the handles of the machine for support and draw your abs in. 3.) Raise your foot up towards your back slowly in a controlled manner. 4.) Return to the starting position and change legs. 5.) Repeat for as many reps and sets as desired. Tips: 1.) Keep your back straight throughout this exercise.


23. Freehand Jump Squat

Main Muscle Group: Upper Legs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) To begin this exercise; start off by crossing your arms over your chest and keeping your body standing straight up. 2.) Then squat down as in a normal full squat bending at your knees until your thighs are parallel with the floor. 3.) When you reach the full squat position, use the force from your heels to push up and jump straight into the air as high as possible. 4.) As soon as you touch the floor, immediately repeat the exercise once again. 5.) Repeat this exercise for as many repetitions as needed


24. Plank Side Walk

Main Muscle Group: Full Body
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps: 1.) Start off in a Plank position with straight arms. Make your body as rigid as you can from your feet to your head to keep it in a straight "plank-like" shape side on. 2.) Step your left hand out to the side at the same time as stepping your left foot out the same distance. 3.) Follow by stepping your right hand and foot across to meet your left. 4.) Move sideways to the left for 4 or 5 steps then change the direction and move back to the right. 5.) Continue moving side to side whilst maintaining a good plank position for the duration of the exercise.


25. Bench Step Up

Main Muscle Group: Upper Legs
Type: Strength
Equipment needed: Bench

How to Perform Exercise

Steps : 1.) Start off by setting up a horizontal bench in front of you, standing up straight with your feet in a shoulder width position and arms at your sides. 2.) Lift your left foot and set up onto the platform. 3.) Then once your foot is firmly on the platform, raise up your right foot and follow up onto the platform so that you are standing up on the platform. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.