Working mum workout program
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MummyBloggers
I know a lot of working mums really struggle to find time to squeeze in workouts between their family and job.
My advice is always GET IT DONE FIRST THING. Even if that means you to get up 30 to 60 minutes earlier.
Yes, getting out of bed can be a bit painful but I promise you, you will never regret that workout once it's done
NEVER.
You will always be glad you pulled yourself out of bed, put on your big girl pants and WORKED, even just for 20 minutes.
Yes, 20 minutes is plenty of time to get in a full workout. In fact, my workouts are regularly 20-40 minutes.
You don’t need to exercise every single day, you need to rest too if you want this to last longer, so I recommend 3 to 4 times a week.
This workout plan will help you lose couple of pounds, tone up and stay fit. No equipments need.
Day 1 and Day 3; 25minutes
- Jumping jacks 45sec. / 15sec. Rest
- Push ups 45 sec. / 15 sec. Rest
- Squats 45 sec./ 15 sec. Rest
- Tricep dips 45 sec./ 15 sec. Rest
- Back lunges 45 sec. each leg / 15 sec. Rest
- Cycling crunches 45 sec. / 15 sec. Rest
- Wall sit 45 sec. / 15 sec. Rest
- REST 1 min / REPEAT this set 2 more times
Day 2 and Day 4; 20min
- High knee run on the place 20 sec. / 10 sec. Rest REPEAT
- Burpees 20 sec. / 10 sec. Rest REPEAT
- Jump and jack 20 sec. / 10 sec. Rest REPEAT
- Plank jacks 20 sec. / 10 sec. Rest REPEAT
- Squat jumps 20 sec. / 10 sec Rest REPEAT
- REST 1 min / REPEAT this set 2 more times
To make it work, follow these steps:
1. Think ahead
Determine ahead of time which day and times you can exercise, then schedule it on your calendar.
2. Schedule workouts
Schedule your workouts as appointments that are just as significant as any other appointment in your day.
Make them as early as possible in the day so you’ll be less likely to talk yourself out of it or get distracted by life.
3. Be ready
When you know that next day it’s workout day, prepare and choose your clothes and all you need for your
training the night before, so that will help you in the morning to save time.
4. Be consistent from week to week
Do not negotiate your workout schedule. When it comes to weight loss, you have to train consistently to get results.
5. Make exercise a priority
Fitness must be on the same level as brushing your teeth or showering, otherwise it won’t get done
and you will make excuses. Decide that you must exercise as much for mental health as well as physical health.
6. Workout before the kids get up
This is the BEST way to make sure you get your workouts in.
7. Train at home with a program
You’ll be much more likely to get in a full length workout and push yourself if you have a program to follow.
8. Split your workout days
If you train 4 days, rest in the middle of the week and all the weekend. If you train 3 days, rest
every second day and the weekend.
9. No matter what your goal is (lose weight or tone up) your nutrition is important
You want to have a snack, pick a fruit or a protein bar. Make time for dinner to keep
up with the healthy choices for you and your family.
10. When you feel like giving up, remember your kids
Be a good example for your children.
Evee Parroche is a personal trainer and mum to a five-month-old baby. She blogs at Fit Bumps and Mums, where she provides top tips for a fit and healthy pregnancy, and also healthy ways to get back into shape after having your baby.
