Hey sweet Mama! Are you over that jelly belly? Would you like a home workout that can help you tone, tighten and reduce the jiggle? Pregnancy triggers a lot of changes to your skin, tone and the shape of your body. That loose skin can be emotionally frustrating when all we want is our pre-pregnancy bodies back. The good news reducing that jelly belly can be done, it can just take a bit of time. Your body just did an amazing thing by giving birth, so try to go easy on yourself and get burning the baby fat with this workout.
This home workout is based on intervals where the intensity of the exercises increases as you start to tire. This really blasts the glucose stores in your muscles from your initiating round, and requires the body to pull energy fuel from you guessed it, your fat cells!
To complete this workout, 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 a full minute or two 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, others will be lucky to get through one or two. There is no competition here, just get moving.
Those who find this one challenging, I have good news for you. You are actually going to see the most adaptation by sticking with this. Record your time and how you felt doing this routine each time you complete it. If you do this daily for a period of 2 weeks, I promise you will notice a real difference. You'll also be pleasantly surprised just how fast your body adapt and those 5+ rounds become easier and easier!
Equipment Needed
Comfortable Workout Attire
It's best if you invest in a set of workout clothes that make you feel good and are suitable for your exercise routine. Choose some that are easy to move in, and are bright and cheerful to look at to boost your motivation.
Exercise Mat
While you don't necessarily need any equipment for this workout, a soft and comfortable exercise mat will provide you with support during floor exercises. Choose a mat that stays put so you don't slip around and can safely transition from one position to another. Again, its nice to invest in a beautiful mat that helps you feel motived and gives you something pretty or fun to look at while working out.
Interval Timer
For some workouts, you may need an interval timer. This helps you count down between reps and rounds, and is an excellent tool for HIIT-style workouts. You can download a free interval timer app from Apple Store on your smartphone to keep better manage your interval workouts.
Water Bottle
Staying hydrated is crucial during your workout, so keep a water bottle nearby.
Choose a space to workout in that is free of clutter and will allow you the freedom to move around freely. If you are working out on a tiled surface, I suggest you try this bare-foot so you don't slip around. If you choose to workout outside, remember sunscreen, and keep hydrated throughout.
BROWSE OUR HOME WORKOUT & TRACKER PRINTABLES
The Warm-Up (1 Minute):
Before you start this workout, take a few minutes to warm up your muscles to prevent injury. Start with a 5-minute warm-up to get your heart rate up and wake up your muscles for the workout. You can include light cardio exercises such as jumping jacks, high knees, or jogging in place. All of this will get your heart rate up and your blood flowing to prepare your body and the muscles for exercising.
Interval #1
Complete this sequence of exercises:
20 Knee Highs
10 Knee To Elbow (Standing Crunches)
8 Squat Jumps*
15 Knee To Elbow
25 Knee Highs
Now wait 30 seconds (or catch your breath) and move on to the next sequence.
Interval #2
Complete this sequence of exercises:
25 Knee Highs
15 Knee To Elbow (Standing Crunches)
10 Squat Jumps*
15 Knee To Elbow
25 Knee Highs
Now wait only 10 seconds (or catch your breath) and move on to the next sequence.
Interval #3
Complete this sequence of exercises:
20 Knee Highs
10 Knee To Elbow (Standing Crunches)
8 Squat Jumps*
15 Knee To Elbow
20 Knee Highs
Now wait 60 seconds (or catch your breath) and repeat the entire three sets again. This is called a "round" and encompasses several exercise sequences. See how many rounds you can complete before you are spent.
Track Your Progression
Make note and try this workout again tomorrow or the next day. How far did you get? After a 1-2 weeks, this workout routine should get easier and you may be able to endure it for an additional round. Keep going until its become too easy, then come back here to the Lifestyle Blog and look for more challenging workout!
*After birth, many women have temporary or long term incontinence issues. If jumping is a problem, try a little hop or simply standing instead.
Well done! How many rounds did you manage?
Keep working at it each day or every 2-3 days to build up your fitness and get that fat burn going. Practising this type of HIIT-style workout every week over a 30 day period will get you surprising results. Have the kids join in or shout out each move as you go. Most of all, have fun with it!
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BONUS TIP: Try Power Walking + HIIT
Walking is one of the best workouts when you are trying to lose weight. Just about anyone can do it and given there so many different forms of walking, you can choose your intensity to suit your end goal. If you have been sedentary for some time, this is the perfect start for you to ease back into exercising. You can add this to the above HIIT-style workout, or start here. Either way double down on your efforts to see quicker results.
BEGINNERS: start by taking casual walks as a beginner and work up to longer periods of time. You will keep your body moving and kick start the burn of calories. I highly recommend that you time yourself or use a marker such a a landmark to track your progress from week to week. You'll be amazed just how fast the body adapts when you are consistent.
MODERATE to ADVANCED: remember to keep pushing yourself. The body adapt with regular stimulus in as less than 10 days so be mindful and keep mixing it up, going super hard some days, easing off and mixing up your walking terrain each week.
CHALLENGER: As you progress, be sure to add in some challenges to push yourself. If you want to burn more fat, you need to increase the intensity. Instead of an hour-long casual walk, try a fast-paced, power walk but for about 20-30 minutes. Carry weights, push the pram or throw bubs in the baby sling. Take to the beach and walk briskly on sand to really engage your core and the larger and stabiliser muscles of your legs. Hiking uphill over uneven terrain also has the same effect. Kick it up a notch each week to help your body burn fat and progress.
Tune in regularly to the Healthy Lifestyles Blog for more like this! With just 10-minutes or less per day, you can prioritise your health and fitness without sacrificing precious time with family or away from work. These quick and equipment-free workout routines are efficient, effective, and easy to fit into your daily schedule. Remember, consistency is key, so make an effort to do this workout regularly, and you'll see improvements in your strength and stamina. Here's to a healthier and happier you!
Emma Lisa, Personal Trainer
Emma Lisa is a Nutritionist & Women's Health Practitioner with a Certificate III + IV in Fitness and Personal Training from Sydney, Australia. She is a published cookbook author, passionate lifestyle blogger, and advocate for women's health and anti-diet culture. When she's not in clinic, Emma is mum to five kids, in her test kitchen and a wellness digital creator.
Healthy + happiness,
Emma Lisa xx
HEALTH & NUTRITION PRACTITIONER
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