One of the biggest barriers to working out for moms is not being able to physically get to the gym. If you are one of those people that is having a hard time making it to the gym, home workouts are a great option.
Although truthfully I will say having access to a fully equipped gym is the ideal situation, you can absolutely get an effective workout right in your own home. There are a couple of tips I have to make sure your workout is actually effective (meaning getting you to your goals).
1. Invest in a couple pieces of equipment
You are limiting yourself if you are only using your own body weight. Even one resistance band and a set of dumbbells will go a long way to start. I recommend:
- a foam roller or lacrosse ball for myofascial release
- one resistance band with handles (this is more versatile)
- a round resistance band (or “booty band”), resistance will depend on your fitness level
- one 15-25 lb kettlebell
- one (or more) set(s) of 10-20 lb dumbbells
- sliders (not a priority, as you can use a hand towel on hardwood floors)
2. Circuit training is your friend
A circuit, or multiple exercises performed back to back, is a great way to minimize rest and increase intensity with lower weights for your home workouts. Go for higher reps (12-15) and alternate between muscle groups.
An example of a total body cirucit:
- Goblet squats
- Shoulder press
- Bent over rows
- Russian twists
Perform each exercise back to back for 12-15 reps, rest up to 1 minute and repeat 3-5 times.
3. Control the tempo
Without using a heavier resistance, we can adjust the tempo to fatigue the muscles and add intensity. Try going slowly on the way down, and then taking a pause at the end of the movement. This will keep your muscle under tension longer (hint: more burn!).
Try lowering very slowly into your squat, then hold for a count of 3. After your set, your legs and glutes should be feeling it!
4. Use your baby as a weight!
Let’s not forget that we can actually get the little one involved in your training! If your child is too heavy for certain exercises, obviously use your own judgement. Squats, bent over rows and lying chest press are some of my favourites to get babe involved in.
5. Keep it short and sweet
Try an AMRAP circuit – as many rounds as possible without rest. Set your timer to anything you can squeeze in. I recommend starting with 10 minutes and working up to 15 or 20. Pick 3-5 exercises and perform 10 reps of each one back to back. Bodyweight exercises work just fine here, as we are doing many reps and form is of utmost importance as we fatigue.
Try this for as many rounds as possible in 10-20 minutes:
- Jump squats x 10
- Push ups x 10
- Mountain climbers x 10
- Single leg hip thrusts x 10/side
Now that you’re armed and ready to tackle your home workouts, nothing can stop you…no more excuses!
If you need a good place to start, my program “HIIT at Home” is entirely done at home using your own bodyweight, with all the workouts being under 20 minutes long.
You can find more information on my programs here.