This HIIT (High Intensity Interval Training) workout routine is perfect for the time-strapped parent (or anyone short on time) as it provides a high-revving training stimulus in 30 minutes or less. That is, of course, assuming you push yourself out of your comfort zone. If there’s one carry-over from my years of marathon training to strength training, it’s learning to push far beyond my level of comfort to reach and/or surpass my goals.
But there are differences. With marathon training, it’s all about doing more; more miles, more time on feet, and essentially, more running! When training for strength, you focus on lifting more weight or adding more sets/reps,but doing too much creates a point of diminishing returns. Muscles need to rest and recover in order to repair themselves and grow stronger, and that means doing less might be best.
That’s an extreme Cliff Notes version as there’s definitely a lot more to strength training than just lift heavy, eat a caloric surplus (focusing on quality food sources), rest, repeat. I could blabber on and on about this topic, but I would need to have a blog devoted entirely to the subject as it is extremely vast. Plus, I have an HIIT routine for the time-strapped parent (or anyone really) I created that I want to share. Hopefully you’ll find it effective.
Once your kid goes down for a nap or you’re graced with a patient child, try this routine for a full-body blast that’ll have you full of endorphins once finished.
I’m waiting for you!!
6 Rounds for Time
6 *Pull-ups or Chin-ups
10 Burpees
15 Push-ups
10 1-arm **Kettlebell Swings (each arm)
15 V-Ups
*If you can’t do pull-ups/chin-ups, try inverted rows or dumbbell bent rows
**If you don’t have a kettlebell, use a dumbbell or anything you can old and securely swing
I was feeling this the next day and loved it! If you really push yourself, expect to take about 15 to 20 minutes to complete. I added 5 minutes of biking before and after but it’s not required.
Give this routine a try and let me know how you liked it (or didn’t like it) in the comments below. This is also a great finisher after pure strength training with compounds exercises like squat, deadlift, bench, etc.; just shorten it to 3 rounds.
Parents need to keep fit too, and HIIT routines like this allow us to get a good strength and cardio workout in when there’s not a lot of time. If you can (or if nap time was a failure), have the kids join in to let them see how “fun” keeping active is, and you’ll be leading my example.
What are your current fitness goals?
Do you like HIIT routines like this or prefer standard cardio options like running or biking?
If you’ve been reading my blog, you know that I love wearing my baby. I try to urge everyone to choose babywearing over alternative methods whenever possible. Check out my post on Why I Wear My Baby to get a better understanding of how important it is for parent and child and know my stance on the topic.
Being one who always wants to try everything, I was delighted when Ergobaby agreed to send me their new Ventus baby carrier from their Performance Collection to review. The Ventus is designed for the active parent who wants to comfortably take their child on adventures both around the city or hiking on trails. Adventures, baby, comfortable; all sound great to me!
I’ve had the pleasure of wearing Avery in an Ergobaby Original carrier and we both enjoyed the time spent with it on. But, when it gets hot outside which is guaranteed here in Texas, things can get sweaty, fast!
In the Ergobaby Original Carrier
When the Ventus arrived, I immediately noticed the difference in overall look and feel from the Original.
The Ventus is lighter and less bulky with breathable, moisture-wicking fabric throughout. It only comes in one color, graphite, and is perfect for a gender neutral carrier.
The Ventus offers 3 carry positions (front, back, and hip), but I’ve only worn Avery in front so far. Once she’s a little older and sitting up on her own, I will feel better about trying her in the back position.
Putting the carrier on was fairly easy, and if you’ve ever used a soft-structured carrier before, this will be no problem. The straps are pretty thick and proved slightly difficult to adjust which is annoying when you have a squirmy baby to hold on to at the same time. But, those thick straps also help to limit slippage and the need to re-tighten after a while, so I’m okay with the straps.
Front carry position
I truly appreciate the ability to move the chest strap up and down to get the right fit, and reaching behind my head to connect it was pretty easy. Actually getting the clips connected is hard at times; I just have an issue with how they are shaped and feeling my way to connect them. It’s not always, but just a minor thing to note.
Our first walk in the Ergobaby Ventus was over an hour and Avery slept most of the time while I was able to comfortably move at a brisk pace. Avery felt secure and snug against me the entire time and we both kept rather cool despite the heat and humidity that day.
Napping with the hood up!
If you are looking for a baby carrier, a small but very important thing to look for is a built-in hood. The Ventus has one and it works great to block everything from wind, dust, sun, and noise when I’m walking and trying to let her nap.
Once it is adjusted to fit Avery and me, the lightweight structure feels great all around except one area. The straps wrapping around me under my arms rub and put pressure on my shoulder blades. This only happens when I’m on a walk and I don’t notice it when moving around a store, but I walk a lot!
See how the clip us just under my arm where it will rub.
Again, the rubbing comes and goes and doesn’t stop me from using the carrier since it really is a great option for us both. Going Mom even enjoys wearing Avery in the Ventus and we even argue over who is going to use it when we’re together. But, Going Mom, as usual, wins.
That’s okay though, I love seeing my two girls together and know how much Kelley misses Avery when she’s at work; they both put a permanent smile on my face.
Part of what makes the Ventus so light is the absence of the bells and whistles like other carriers. You get a zippered pocket that conceals the hood and that’s it. To me, this is good and bad. If I were to go hiking in the Ventus, I would want some sort of storage compartment.
In our Onya Outback, it is heavier, but it has several pockets to store necessities which always comes in handy for me. So for going on an outdoor adventure, I’d prefer the Onya.
But if you have other places to store your necessities, the Ventus is a great choice with its breathable, lightweight material. I’ve actually started keeping it in my car so it’s always on hand when I bring Avery to the store. Plus, I know she likes that she can already stick her head over the top without an infant insert.
And it’s the perfect spot for her to chew and soothe those sore gums.
I have only tried a few soft-structured baby carriers thus far, but the Ergobaby Ventus is an overall great carrier for the active parent just as it claims. Since it is made to carry babies weighing anywhere from 7 to 45 pounds, it will last years as your baby grows with no need to upgrade.
Being lighter, Going Mom enjoys wearing this one more than our heavier Onya. I don’t mind the extra weight in trade for its storage space, but I would say the Ventus would be preferred by those with a smaller frame.
Here is the list of features on Ergobaby’s site:
Special
Body Material/Shell: 100% Polyester
Body Material/Mesh: 100% Polyester
Lining Material: 100% Polyester
Standard
Comfortable for Parents: Baby’s weight is evenly distributed between the hips and shoulders
Ergonomic for Baby: Baby is cradled in a natural sitting position
3 Carry Positions: Front, Back and Hip
Baby Weight Range: 7*-45 lb/3.2* – 20 kg (*Newborn with Infant Insert)
Stitching: Reinforced at all fabric intersections for extra durability
Shoulder Strap Length Range: 24”-44” (61cm-112cm)
Waist belt Circumference Range: 29”-55” (74cm-140cm)
Shoulder Strap Padding:4mm EVA with 15mm High Density PU Foam
Hood
Machine washable
Designed in the USA
I have and will continue to enjoy using the Ventus with Avery and want to thank Ergobaby for the opportunity to use and review their carrier. As an active dad I want to get out and move with my baby to show her the world, and carriers made for this are awesome!
Disclosure: Ergobaby sent me their Ventus Carrier free of charge, but all thoughts and opinions are strictly my own. I did not receive compensation for this post.
Many parents, at-home and working alike, succumb to the “I don’t have time” mantra when it comes to exercise, but it’s an important part of life and is worth making time to do.
You might think exercise is something that requires special equipment or is only done at a gym, but you might already be “exercising” without even knowing it. Exercise falls under several definitions, and one way it is defined is that it’s a regular or repeated use of a faculty or bodily organ. Knowing this, I’m positive we all have a long list of things we do every day that count as “exercise” and we never thought of it as such.
Carrying your kid around the house or grabbing them before they grab the cat’s tail several times a day would definitely count.
That was before she could walk, now just doing what she does would be an excellent way to exercise without even knowing it.
Daily things like going for a walk, mowing the lawn, vacuuming, mopping, doing laundry, and playing (or squatting) with your kids are all great ways to fit in exercise and accomplish your laundry list (pun intended) of things you need to get done.
In a nutshell, movement of any form is, in and of itself, exercise. An important thing to remember is to be consistent with your movement and make sure it’s something you enjoy. If your stomach churns just thinking of going for a run, don’t do it, you’ll never stick with it. Ride a bike, walk, swim, row, hike, or……clean house. The point I’m trying to make is, keeping active, however you so choose, helps to make a better you.
As parents, we need to be excellent role models and should let our children see us being active and living a healthy lifestyle so they will hopefully follow suit and WANT to be like mommy and daddy. Note I said “healthy lifestyle”; this means exercise and good nutrition! If you are trying to lose weight, you can workout all you want, but without good nutrition, your results will be minimal at best.
Finishing a great workout session is NOT a pass to go pig out on packaged, processed junk or order takeout without thinking of what you’re actually putting in your mouth. Do you even read the ingredients label on some of these things? Actually, real food won’t have a label at all since it’s just the one ingredient in its whole form. Crazy, right?
No matter your fitness goal, lose weight, gain strength, maintain current level, etc., we will all benefit from moving more and practicing good nutrition for the quality of life it provides. If you are already a conscious eater and get a good dose of daily movement, good for you, keep it up and hopefully you are inspiring others! Bonus points when it’s your little ones that are being inspired. I love knowing Avery is seeing her Mommy and Daddy keeping active and wants to do the same whenever she can.
