Max Pillared
Back-to-school Fat Loss Workouts for Busy Moms!
I have had the pleasure of working with many females as a fitness boot camp instructor. More specifically, I have trained a lot of moms who are looking for fast results that work with, not against, their busy lifestyles.
Labor Day weekend signifies the end of summer and the beginning of the new school year. This tends to be a “thank you God” for many moms. Seriously, it’s tough for moms to get their workouts in during the summer with all those summer activities kids have these days like travel, sports, SAT classes, and whatnot. And the school day for kids opens up that workout time that’s been missing all summer for moms, so no excuses ladies!
Without further adieu, here’s a sample one-month fat-burning workout for busy moms just like YOU! It features the one-two rapid fat loss punch of body weight-based circuit strength training and high-intensity interval training cardio.
These workouts are best performed either immediately upon waking before having to get the kids up, showered, and fed, or immediately following a child’s departure for school. WHY? Because Mom’s need to get their workout done first thing in the morning before something more important comes later in the day (it always does). Trust me ladies, nothing beats a 20-minute EXPRESS workout that will have you in pure fat-burning mode for the rest of the day so you can tackle life’s daily stresses with vigor!
4-Week Back-To-School Rapid Fat Loss Training For Busy Moms
On Monday, Wednesday, and Friday: Alternate between Strength Workout A and B each and every workout
On Tuesday, Thursday, and Saturday: Alternate between Cardio Workout A and B each and every workout Fat-Burning 20-Minute EXPRESS Strength Workouts For BUSY Moms
Continuous Work
Strength Workout A
I. Pre-Workout: Movement Prep- 5 minutes total
II. Workout: 20 minutes total
Work Zone#1- 10 minutes
Perform max rounds for time. One round consists of the following:
Exercise#1- Double-Leg Hip Extension Variation @ 10 total reps
Exercise#2- Push-Up Variation @ 10 total reps
Exercise#3- Feet Over The Line- Front to Back @ 10 total reps
Your ultimate goal is to complete at least 5 rounds in 10 minutes and up to 10 rounds in 10 minutes. Progress to more advanced exercise variations or increase loading where applicable once you can get 10 rounds in 10 minutes. You should back off to easier exercise variations or decrease loading if you are unable to get at least 5 rounds in 10 minutes.
Work Zone#2- 10 minutes
Perform max rounds for time. One round consists of the following:
Exercise#1- Lunge Variation @ 10 total reps
Exercise#2- Row Variation @ 10 total reps
Exercise#3- Front Pillar Variation @ 10 sec hold
Your ultimate goal is to complete at least 5 rounds in 10 minutes and up to 10 rounds in 10 minutes. Progress to more advanced exercise variations or increase loading where applicable once you can get 10 rounds in 10 minutes. You should back off to easier exercise variations or decrease loading if you are unable to get at least 5 rounds in 10 minutes.
III. Post-Workout: Corrective Stretching and Self-Massage- 5 minutes total
Strength Workout B
I. Pre-Workout: Movement Prep- 5 minutes total
II. Workout: 20 minutes total
Work Zone#1- 10 minutes
Perform max rounds for time. One round consists of the following:
Exercise#1- Single-Leg Hip Extension Variation @ 10 total reps
Exercise#2- Dip Variation @ 10 total reps
Exercise#3- Feet Over The Line- Side to Side @ 10 total reps
Your ultimate goal is to complete at least 5 rounds in 10 minutes and up to 10 rounds in 10 minutes. Progress to more advanced exercise variations or increase loading where applicable once you can get 10 rounds in 10 minutes. You should back off to easier exercise variations or decrease loading if you are unable to get at least 5 rounds in 10 minutes.
Work Zone#2- 10 minutes
Perform max rounds for time. One round consists of the following:
Exercise#1- Squat Variation @ 10 total reps
Exercise#2- Bicep Curl Variation @ 10 total reps
Exercise#3- Side Pillar Variation @ 10 sec hold/side
Your ultimate goal is to complete at least 5 rounds in 10 minutes and up to 10 rounds in 10 minutes. Progress to more advanced exercise variations or increase loading where applicable once you can get 10 rounds in 10 minutes. You should back off to easier exercise variations or decrease loading if you are unable to get at least 5 rounds in 10 minutes.
III. Post-Workout: Corrective Stretching and Self-Massage- 5 minutes total
Fat-Burning 20-Minute EXPRESS Cardio Workouts For BUSY Moms
These workouts can be completed in 30 minutes or less and consist of 3 separate sections to be performed in the exact order listed:
I. Warm-Up- 5 minutes total
II. Intervals- Perform the prescribed number of rounds for 20 minutes total
III. Cool-Down- 5 minutes total
Key Terms:
- Carb-Burning Zone (CBZ) = Perform all-out, high-intensity sprints for the designated period of time. Make sure to work as hard as you possibly can during these sprints for your current fitness level. In other words, you should be working at an Intensity Level of 8-9 on The Perceived Exertion Scale of 1-10 (10 being maximum effort).
- Fat-Burning Zone (FBZ) = Perform low to moderate intensity active recovery for the designated period of time. Make sure to select a pace that allows you to sufficiently recover for the next sprint. In other words, you should be working at an Intensity Level of 3-5 on The Perceived Exertion Scale of 1-10 (10 being maximum effort). This is also the same pace you should use for both your warm-up and cool-down.
- 1 Interval = CBZ+FBZ = 1 Round
Cardio Workout A
- CBZ = 30 s – FBZ = 30 s – 1 Interval = 1 minute = 1 Round
- Perform 20 rounds for a total of 20 minutes of intervals
Cardio Workout B
- CBZ = 60 s – FBZ = 60 s – 1 Interval = 2 minutes = 1 Round
- Perform 10 rounds for a total of 20 minutes of intervals
Important Notes-
- Utilize any form of cardio exercise to perform these interval workouts. The two best options are outdoor running (avoid treadmills) or indoor/outdoor cycling.
- Feel free to perform an additional 15-30 minutes of low to moderate intensity steady-state cardio in the FBZ AFTER completing your interval workouts to further accelerate the fat loss!
About the Author
BJ Gaddour, CSCS, is a nationally recognized fitness boot camp instructor and real world fat loss expert. His Get Sexy Boot Camps are Milwaukee’s premier fitness boot camps for men and women (http://www.GetSexyBootCamps.com). He is also the co-creator of Workout Muse (http://www.WorkoutMuse.com): The World’s FIRST and # Audio Interval Trainer!
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