This post probably contains affiliate links, to items I am in love with, and I am confident you will too! For any health advice I give on nutrition and wieghtloss, make sure you check with your doctor, as I am not a health professional. I am just a mama with lots of health and fitness knowledge and experience.
Burning calories is key to losing the baby weight. You want to get your metabolism running and burning as much as possible to shed those extra pounds. I have a go-to home workout that I use to achieve the cardio challenge I love when going on a run, while also strengthening my muscles. The key for me, is to have a workout that I know is challenging every time, I can do anywhere, and I breathe hard. Those are the essentials.
This workout has you do the move for a period of time. I do this because you want to try and get more reps in each time you do the workout to ensure you are challenging yourself. This is a tough one. No laying around doing bridges while watching your favorite show. This is a sweat-tastic workout to torch those winter-food calories that are too sneaky. These moves are also full of jump, impact and movement.
Anyways, here’s the workout that you can do at home or in the gym, which will turn up the heat, burn calories and help you keep losing that baby weight!
Warm up: 5 Minute Cardio
High Knees 1 Minute (tap your hands, keep your knees high the whole time)
Butt Kicks 1 Minute
Jog in place 1 Minute
Squat Jumps 30
Side Lunges 15 each side
This warm up will take you about 5 minutes to do. It will get your heart rate up and your legs burning pretty quick. Then, you’ll be ready for the actual workout.
Full Workout: 30 Minutes Cardio Blast
Cardio Circuit Do Twice:
Jump Squats: 2 minutes
Rest 30 seconds
Backwards Burpees: 2 minutes
Rest 30 seconds
Jump Lunges: 2 minutes
Rest 1 minute
High Knees: 2 minutes
Rest 30 seconds
Burpees No Push Up: 2 minutes
Mountain Climbers: 2 minutes
Rest 1 minute and do again
There you have a great, cardio circuit that will be sure to burn some calories this winter. I hope the video helped explain what each move is. It’s my go-to workout in the winter when I can’t get out and go for a run, or I don’t have a chance to get to the gym.
I have a very specialized program for postpartum mamas looking to heal, nourish and regain their strength. I really struggled healing after my first child, and even went through pelvic floor physical therapy for weeks to manage scar tissue that developed from tearing. I have experience studying nutrition, physical therapy and I taught Pilates, so I’ve put together a program I wish I would’ve followed from the beginning.
A program that first heals your body through specialized movements and nourishing foods. Foods are so essential to your body finding the nutrients it needs to put itself back together again. Your postpartum body needs special care in the first 4-6 weeks where you focus on regaining strength and properly fueling your body for breastfeeding.
Here is what one mama emailed me on the program:
“I absolutely love the program! Just got finished with workout 4 and I’m dying I can only do these 2x thru and my second round is pretty funny to see I’m sure! I will work up to 3x:-) By the way, your little boy angel in the videos is too precious and makes me smile! My boys have been doing these with me as well🏼!
Here is what another mama posted in the Facebook Group:
“Feeling GREAT on this program!!! It’s unbelievable how eating clean makes such a difference. Let me rephrase that…it’s amazing the difference eating nutrient dense foods makes! My skin is glowing and I’m already shedding pounds! I also tried the first workout today and did well although I had to modify a bit and omit the backwards burpee (I had cesarean just over a month ago and don’t quite feel ready for that exercise just yet but I will get there). Loving this plan! Thank you SO MUCH for tour help! Currently eating pictures lunch while writing this ☺”
This program then moves you into gaining physical fitness back. I will never forget the first time I tried to go for a run around 12 weeks postpartum after my first baby. I didn’t do any strength work, so I was literally jelly. I had lost all my extra fat and my previous muscle. So depressing. I was barely able to start gaining it back before I got pregnant and sick again with my second. I’ve learned so much on maintaining muscle postpartum through a unique diet and Pilates routines. I walk you through all of this too!
Lastly, I take you into a workout program to combine with a meal plan to help you lose the baby weight, not your milk!! !
I created this program to be affordable and realistic for new mams!