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.

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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...

The Workout

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 Tummy 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.

Challenger Round

Try this more advanced version: to challenge yourself as your fitness level progresses, see if you can repeat an extra round or two making it four or five in total not just three. You can also 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). This can affect your fitness after baby. If this is you, consult with your GP or treating physiotherapist before trying this or any exercise program.

'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.

Healthy + happiness,

Emma Lisa xx

Emma Lisa, Nutritionist, Trainer & Women's Practitioner

Emma Lisa is a Nutritionist & Women's Health Practitioner with over 14+ years experience in wholefood nutrition, meal planning, fitness and personal training. She is a published cookbook author, passionate food recipe creator and lifestyle blogger, and an advocate for women's health. When she's not in clinic, Emma is mum to five kids, found in her test kitchen or sharing her creative talents as a wellness content creator. She lives in Sydney, Australia. FOLLOW: Instagram | Facebook | Pinterest 

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