Ready to work up a sweat mamas? This is another one of my home workouts that is based on intervals training. This approach works very well to rebuild your fitness especially after being more sedentary or having a break from fitness.
With intervals, you run through a circuit of exercises that seem fairly simple but the intensity begins to ramp up with each round completed, which is just as you start to tire. This is purposeful, really blasting the glucose stores in your muscles and forcing the body to draw energy fuel from you guessed it, your fat stores! Let's work up a sweat, shall we...
For this home workouts all you'll need is a bit of space and a skipping rope. Pinch one of your kids' or just grab a cheap one from Kmart for this. We are going to skip for a mini set, then go through a circuit of exercises, rest for a few seconds and repeat. The first round may seem kinda easy at first, but as you complete each circuit and skipping, the immediate energy stored in your body will quickly be burned off. This is when you may fatigue and find it harder to bounce through all the exercises. And that's a good thing!
Each round you complete burns more fat and becomes more taxing. This is where you need to push yourself to complete each additional rounds until you just flat out can't carry on. Then you can quit, flop and catch your breath.
Skipping Rope For Weight Loss
A common misconception about with skipping rope for weight loss is that you must skip for a solid block of time. This is not the case. The key to skipping for an effective fat burn requires you to work out at a high intensity level for short bursts, followed by resting periods.
HIIT Burns More Calories In Less Time
High intensity interval training or HIIT, allows you to burn calories more quickly and effectively than slogging on the treadmill for 60 minutes. In studies comparing the calories burned during 30 minutes each of HIIT, weight training, running and biking, researchers found that HIIT burned 25–30% more calories than the other forms of exercise. Participants were actually only exercising for 1/3 of the time that the running and biking groups were.
This is because HIIT allows you to burn about the same amount of calories, but spend less time exercising. It's perfect for busy mums who are time poor and just want to get in a workout before baby wakes.
Mummy Fat Blaster Workout
To complete this home workouts , go through ALL the exercises as outlined until you hit your rest period. Take a small sip of water and get onto the next round. Having a timer works great for this. Once complete, wait one full minute to catch your breath and repeat the sequence. Some of you may be able to bang this off easily enough and will go on to complete 5-7 rounds.
30 sec Rope Skips
8 Lady Push Ups (or as many as you can do)
10 Air Punches*
8 Ab Crunch & Punch**
10 Leg Flutters
6 Donkey Kicks (each side)
8 Ab Crunch & Punch**
10 Air Punches
30 seconds rest
30 sec Rope Skips
10 Lady Push Ups (or as many as you can do)
12 Air Punches*
10 Ab Crunch & Punch**
12 Leg Flutters
8 Donkey Kicks (each side)
10 Ab Crunch & Punch**
12 Air Punches
30 seconds rest
30 sec Rope Skips
12 Lady Push Ups (or as many as you can do)
15 Air Punches*
12 Ab Crunch & Punch**
15 Leg Flutters
10 Donkey Kicks (each side)
12 Ab Crunch & Punch**
15 Air Punches
60 Seconds Rest, Repeat!
*To challenge yourself as you progress, add 1-3kg free weights to your hands for the air punches. You can also add a can of pea, a weighted plate or sandbag for resistance while doing the crunches to challenge your body.
**During pregnancy, some women develop a condition known as diastasis recti (or abdominal separation). If this is you, consult with your GP or treating physiotherapist before trying this or any exercise program.
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'Nourish Me' Post Workout Smoothie
After a strenuous home workout, it is important to refuel and nourish the muscles worked. The best time to do this is directly after you stop the fitness activity. This is when the microconidia of your muscles' cells are the most absorbent and able to soak up essential nutrients. I like to think of this as a flower opening for pollination from bees; nourish when your cells are most receptive. And the most important nutrients to deeply replenish cells is protein.
Nourish Me Smoothie
250ml organic, coconut water (ultra hydrating)
1 handful of organic spinach
1-2 scoops whey or plant-based protein powder
1/2 banana, frozen is best
2 tsp spirulina powder
1/2 lime, juice (optional)
1/2 cup crushed ice
METHOD: Blend all ingredients in a high-powered blender and serve in a bowl with your favourite toppings. Be sure to chew slowly, and take your time eating this bowl. Alternatively, you can leave out the ice and make a more shake-like smoothie you can drink for faster absorption.
Healthy + happiness,
Emma Lisa xx
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