Two years ago, as a new mom and a full time high school science teacher I was struggling with taking care of my body. Even though I was a certified personal trainer and knew what needed to be done, I was overwhelmed. I didn’t know how to make it work with my life. I came home from work exhausted and by the time I had my son to bed I just sank down into the couch for the rest of the night. I was desperately searching for an efficient workout that I could stick to. When I discovered Tabata, it was truly life changing.
Tabata is a high-intensity interval training (HIIT) workout, featuring exercises that last four minutes. For more history, information and science behind Tabata workouts click here.
I like to switch it up from the traditional Tabata a bit by cycling through 8 different exercises to keep it interesting and more efficiently work the whole body. In the circuit I alternate between lower body, upper body and core. This “peripheral heart action” style keeps blood circulating throughout the whole body during the entire workout. This action has been shown to increase cardiovascular fitness during strength training workout.
Strength training and cardiovascular fitness in one (less than 20 minute) workout?!? It’s really is the perfect living room naptime workout for the busy mom!
Here’s how it works:
Complete each exercise for 20 second, then rest 10 seconds between. Perform this circuit a total of 4 times through, resting 1 minute between each round.
- Jumping jacks
- Alternating Reverse Lunges
- Pushups
- Inch Worms
- Alternating side lunges
- Down Dog Pushups
- Russian twists
- Sumo Squats
Rest 1min, then repeat as desired.
For a little more Nap Time Strength Training and Cardio head back to this old blog post and forget your typical definition of cardio. Nap Time Cardio: Living Room Workouts For Busy Moms
These efficient effective workouts and the simple nutrition plans that wiped me into shape years ago are exactly what I teach in my MIND.BODY.SOUL. Challenges. CLICK HERE to learn more and invest in yourself by joining my next challenge.
Stay tuned next time for some simple ideas to turn your daily activities into efficient, effective workouts.
Two birds, one stone anyone?
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