“I don’t have time to work out!” Yes, we have all heard this line from busy moms. Fitness for busy moms takes a back seat especially when you have kids and your responsibilities get magnified. Forget squeezing in a workout, you hardly have enough time to eat a full meal without getting interrupted every second or even get a good night’s sleep for that matter. Yes, having kids and rearing them to adulthood is a full-time job in itself. Yes, it is fulfilling and enriching but it takes a toll on you, especially when you don’t take time out to take care of yourself.
Here is where a busy mom workout plan can bail you out; and yes, you do not have to shell out hours to complete a workout, a few minutes from your busy schedule can prove to be more than adequate. 30-40 minutes is all you need to work out and take care of your fitness requirements for the day. Well, we know you have your kids to take care of, you have work to attend to, and how in the wide world are you going to take some time out for yourself and start working out without feeling an enormous burden of guilt? For that, our advice is, cut the guilt out.
The only way you are going to be there for your family and for your job is if you take care of yourself, and for that fitness and of course health is a priority. So take a long and hard look at your schedule and learn to prioritize. If you are having trouble unraveling how busy moms get fit, here we are, to help you and churn out some great workout plans in the process, read guiltless workout plans, which will help you stick to a routine not only to lose the extra weight and also get fit in the process.
The truth is pregnancy does take a toll on you, and days of not taking care of yourself impacts your body in more ways than one. Let’s get it straight, new moms can do with a fresh dose of endorphins (courtesy exercise) to power through a hectic day. So, get up and workout. Still wondering how to? Take a look at some of the weight loss tips for busy moms here and start your journey towards health and fitness.
These tips are a fantastic way for you to begin your journey. Make fitness such a big part of your existence that if you skip a workout, you feel you have missed out on something important for that day. Take a good look at the weight loss tips for busy moms here and get set go!
Most moms get intimidated by the fact that they have to work out for long hours of the day to see any results. But you cannot be further from the truth. You can try the 7-minute workout of the day. Those sharp short Tabata routines are pure love, ‘cause research says that weight loss workouts needn’t be long, it all depends on what you pack in those few minutes and with what intensity you do it with. Short, sharp and sweaty is how I will describe those workouts, and boy do they work!
Now, most moms wait for their kids to fall asleep before starting to workout and it may not always be possible for them to complete their workouts, so how can you avoid skipping workouts? Simple, include them in your workouts. Kids love to participate in workouts and they feel really special when you ask them to join you in your workouts. This way you can continue with your home workouts for busy moms with your kids and enjoy your workouts to the maximum level.
Sticking to a few lifestyle changes can have an enormous impact on your weight and consequently on your health. These are eating on time, incorporating more fruits and veggies to your diet, trying to get adequate sleep every night and drinking lots and lots of water. Yes, you may have heard this before, but trust us, this works big time.
Spare 5-10 minutes every day, preferably early in the morning to chalk out your plan for the day. When you plan better, you are less stressed about how things will unfold. Yes, that’s right. Write out your intentions for the day and work towards fulfilling them. Also, working out first thing in the morning helps, before your laziness or not-willing-to-workout first thing in the morning gets the better of you, just get up and workout.
Thank God for interval-training or Tabata training! Finally, I can stop getting myself bored of 1-hour long workouts. Yes, Tabata workouts make working out all the more fun! And it is so short that you do not get bored at all; however, it challenges you in the true sense of the word. Also, you don’t require expensive equipment, nor do you require a gym membership, a little time and a little space and you are good to go! Try these home workouts for busy moms and you will soon be able to lose weight.
Aim for at least 30 minutes five days a week of exercise, this has been recommended by the Centres for Disease Control and Prevention. Why is the (HIIT) exercise so effective?
Do each of these bodyweight exercises for 45 seconds, rest it out for 15 seconds after each exercise. Repeat this entire circuit twice.
1. Jumping Jacks — 45 seconds
This is a full body exercise that works your lower body as well as the torso.
Stand with your feet together.
Jump and put your feet apart.
Swing your arms, meeting them over your head.
Continue to move your hands up and down, alternating quickly for 45 seconds.
2. Jump Squats — 45 seconds
Another explosive workout that fires up your legs!
Stand with your feet a little wider than hip-distance apart.
Bend your knees and as you lower your butt back, keeping your chest upright.
Jump up as high in the air as you can. Land on the floor and immediately move into the next rep.
Fit in as many as you can within a spate of 45 seconds.
3. Burpees — 45 seconds
This exercise should be called death by burpees, as you feel it in each part of your body.
Stand with your feet hip-distance apart and bring your hands to the floor.
Jump your feet back into a high plank, keeping your all braced up and your hips lifted.
Bend your elbows and fit in 1 push-up.
Now jump your feet to the edge of your hands. Stand up and move up and jump up high in the air, stretching your hands overhead.
Do as many as you can in 45 seconds.
4. Plank to Knee tap — 45 seconds
This exercise engages and works your core.
Get into a high plank position keeping your core engaged.
Shift back and move your hips as you raise your right hand as you tap your left shin (or even your ankle if you can).
Return to the high plank position and do the same on the other side.
Continue to move through the exercises quickly as it helps maintain good form.
Pack in as many as you can in 45 seconds.
5. Alternating Side Lunges — 45 seconds
A crazy workout that fires your glutes!
Keep your feet together.
Step your left foot outside your left foot, keeping your leg straight and bend your left knee.
Keep your left foot back to the standing position and repeat, this time with your right foot this time.
Continue to move back and forth.
Pack as many as you can in 45 seconds.
6. Jumping Lunges — 45 seconds
Another killer workout that literally works on every muscle of your body.
Stand with your feet shoulder-width apart.
Move your left leg forward and at the same time move your leg back, moving your body into a lunge position.
Jump up high as you can, switch your legs as you jump and land in a lunge with your right leg in front of you.
Continue to jump back and forth not pausing in the middle, as much as you can.
Pack in as many as you can in 45 seconds.
Repeat the circuit for a total of 2x.
Part two: Do the moves for 40 seconds, then try a forearm plank for 20 seconds after each exercise. Rest for a minute after each set.
1. Skaters — 40 seconds
A full body move that works each of your muscle group.
Stand with your feet hip-distance apart with a slight bend in knees.
Now, jump to the right with your right foot, as you land on the ball of your right foot as you sweep your left foot behind right leg.
Do not put the weight on your left foot if you can help it!
Then jump to the left with your left foot, keeping your right foot to move behind your left leg. Continue to shift sides and do as many as you can in 45 seconds.
2. Forearm Plank — 20-second hold
This isometric workout involves little movement yet makes you feel the burn!
Keep your forearms and knees on the ground, shoulder-distance apart. Keep your elbows stacked right under the shoulders, keep your forearms straight in front of you on the ground.
Lift your knees off the ground, keeping your feet back and extend your body into one long line.
Keep your core tight and your hips lifted, and keep your neck in line with your spine.
Hold for 20 seconds and then rest for 1 whole minute.
3. Plank Jacks — 40 seconds
This is what you can call jumping jacks on the floor, working your shoulders, core, and legs.
Start in a high plank.
Keep your core engaged while you jump your feet in and out.
Pack as many as you can in 40 seconds.
4. Forearm Plank — 20-second hold
Rest for a minute
5. Lateral Plank Walks — 40 seconds
Start in a high plank, keeping your shoulders above your wrists and abs all bracing.
Step your right foot beside your right hand to the right side and follow it up from the left foot close to your left hand. Take a few steps on one side and another few in the opposite direction.
Pack in as many as you can in 40 seconds.
6. Forearm Plank — 20-second hold
Rest for a minute.
Repeat the entire circuit for a total of 2x.
HIIT Exercise #3
Perform each of the below-mentioned exercises. Try it at a high-intensity effort for 30 seconds. For some of the isometric workout routine for busy moms such as Wall Sit and Plank, maintain the position for 30 seconds. For exercises that work your legs, for example, alternate each side for 30 seconds. Rest for another 5 seconds between each of the exercises. Repeat this exercise 2-3 times if desired.
1. Jumping Jack
Gotta move your legs with this one. Jump your feet wide and together moving your arms simultaneously.
2. Wall Sit
An isometric hold that as hard to do, as it looks easy.
Stand with your back against the wall.
Walk your feet away from the wall as you move back down towards the wall.
Lower your body until your hips, knees, and ankles lie at 90-degree angles.
Keep your core braced up, pressing your back against the wall.
Your upper body loves this but you hate it! The hits the major muscles of your torso and your core but my! it’s a tough one to crack!
Start in a high plank position keeping your wrists under shoulders, keeping your core engaged.
Lower your chest to the floor, keeping your legs, hips, and back in a straight line.
Press into your palms while you lift your back up.
Squats are the king of all exercises and not without any reason, it hits all your major muscle groups.
Stand with your feet hip distance apart. hips stacked over knees, knees over ankles. Hinge at hips then send hips back and bend knees to lower body. Keep chest lifted and lower to at least 90 degrees. Rise and repeat. For more details on how to squat.
5. Triceps Dip
When it comes to tone your triceps and flaunt those uber sexy arms, tricep dips are pure love!
Sit on the edge of a chair or bench and place your hands on the edge, outside of your hips.
Walk your feet out a few steps
Slide your butt off the chair, and then straighten your arms.
Next, bend your elbows and lower your body until you bend your arms at 90 degrees.
Press down the chair and power your way to the starting position.
This isometric hold works for multiple muscle groups.
Place hands right under your shoulders.
Engage your core muscles and squeeze your muscles in a way that it stabilizes the body.
Neutralize your neck and spine.
Keep your head in line with back.
Hold the position for some time, and get back into the starting position.
How to lose weight fast for busy moms? This is the question on the mind of most women. But hey! It can’t be achieved overnight. Patience is the key and it is not workouts only that will help you reach close to your ‘perfect body goals.’ You have to eat right, move more, sleep right and basically change your lifestyle for the better. Try this exercise program for busy moms and be a fit and strong mom!
Disclaimer: All exercise should be done under the supervision of certified professionals or if any medical condition exists, please do seek the advice of the physician to proceed with this exercise.
Devi Gajendran is a Post Graduate in Nutrition (University of Madras, Tamil Nadu) and has tons of experience in Fitness and Nutrition. She is the chief advisor and full time contributor at the Fit Indian and has the final say on all the segments under the Fit Indian paradigm, such as beauty, fitness, home remedies, diseases, diet tips, weight loss, weight gain and so on. A foodie herself, she believes in the Hippocrates quote,” Let food be thy medicine and medicine be thy food.” A fitness enthusiast, she believes that the combination of diet and exercise can work wonders. When she is not sharing her valuable knowledge about food and fitness, she likes to spend quality time with her family members, do some healthy baking and listen to soft soulful music.
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