Hey you Super Moms! I know how it is with the kids and running to different after-school activities, preparing meals and meal plans, not to mention your long list of daily chores. So when we talk about working out, all you here is, ‘Say what!? Working out? How am I gonna find the time to get to the gym with my busy schedule?’ Let us show you that you can get an amazing workout without leaving the comfort of your living room. A gym is everybody’s best friend, but sometimes taking two steps out of your living room can sometimes be a hard task. Therefore, below are 10 quick and effective at-home workouts for you busy mums who aim to stay fit and full of energy without sacrificing family time.
You might be saying: ‘I’m too tired’ or ‘I don’t have the equipment’ – but these workouts are short, sweet and require no equipment. They are the ideal workouts for those days when you are exhausted. You would be surprised how one quick workout can zap your tiredness and improve your mood so you can give your children your best mom behavior ever.
Workout 1: The 7-Minute HIIT Routine
Rise and shine! Getting your heart rate up with this high-intensity interval training (HIIT) workout lets you torch calories in a flash. Try moving quickly through jumping jacks, squats and push-ups in progressive intervals for seven minutes flat. Who knew you could do so much in so little time?
Workout 2: Yoga for Flexibility and Calm
Stressed out? Spend 10 minutes flowing through some yoga poses. Child’s pose, downward dog and cat-cow stretches are excellent de-stressors and do wonders for your flexibility – plus, it’s a moment of zen in the midst of your chaos.
Workout 3: Dance Party Blast
Pump up the musical tunes to your tastes and dance like a maniac! Dancing is a fun way to get your cardio in and cheer up your mood. Whether you boogie for five minutes or dance for 20, you will get your heart pumping and have a great time.
Workout 4: Core Strengthening Circuit
Work a 10-minute circuit of planks, bicycle crunches and leg raises that targets your abs and back for a strong core to support all other activities.
Workout 5: Lower Body Burner
Get your muscles lifting your whole body in and out of positions with lunges and with your butt with squats – do as many as you can in 15 minutes, and work your calves with calf raises as needed. Do them while the kids nap or play quietly.
Workout 6: Upper Body Express
No bells? No way! Bend your arms and pause: use water bottles or cans to do up and down bicep curls. For a simpler routine, go through the tricep dip, shoulder press and back out again. In 10 minutes, feel the burn, and see results
Workout 7: Family Fun Fitness
Make them fun so the kidlets don’t view it as a punishment – maybe try some bear crawls and a crab walk followed with a game of hopscotch. You get to warm up, you have fun, and you get cool memories with the little ones!
Workout 8: Morning Stretch Routine
Spend five minutes stretching. Touch your toes, throw your arms high in the air, and then twist back and forth. Stretching makes you feel good, because it improves flexibility, reduces muscle tension and gets you off to a positive start.
Workout 9: Quick Cardio Burst
In a hurry? Do something for five minutes. Try jumping rope, running in place or doing high knees. If you can get your heart rate up during those five minutes, you’ll be killing two birds with one stone. You can do five minutes just about anywhere at any time.
Want to feel fit? Try these at-home workouts today! Get healthy and energised with our speedy and effective home fitness routines designed to fit any busy schedule. Get started today and you will feel fit and energised right away.
Workout 10: Evening Wind-Down
To wrap up the day, spend 10 minutes stretching and meditating. Breathing exercises and gentle stretching will allow you to wind down for the evening and get a good night’s sleep.
Are you ready to change the way you exercise? Below, we’ll discuss the benefits of consistency, and how these short bouts may provide the most effective form of training for your overall goal. Most importantly, we’ll discover the secret of how to stay motivated and make fitness a fun and natural part of your day.
That’s just 10 minutes of quick blasts to keep you strong, happy and energised. You just have to make the time But don’t be worried about losing out on longer, more traditional workouts. They are essential to meet all your needs, and research shows they are also more beneficial. However, on the days that you’re pressed for time or have to put fitness on the back burner for other priorities, you can race through these quickies to keep feeling your best. This will give you extra flexibility in your schedule, and even a chance to fit in some fitness as you wind down from your day. So, what are you waiting for? Just get up and do these 10 quick blasts to stay strong, happy and energized.
Just remember – it works. So, keep going, keep trying, keep ‘moving that chain’ – and have fun. You can do it!