7-Minute Mummy Fat Blaster Workout + Post Workout Smoothie

This is another one of my workouts that is based on intervals, whereby the intensity of the exercises ramp up as you start to tire. This really blasts the glucose stores in your muscles from your initiating round, and requires the body to pull energy fuel from you guessed it, your fat cells!


All you need is a skipping rope and your own body weight.

Skipping rope for weight loss


Blast that jelly belly by skipping. I wish I could promise overnight results but the effects from jumping rope will depend on your calorie intake, body weight, fitness level and the energy or exertion level you pump into your workout. You also need to consider other factors, such as your age and metabolic rate, which could impact how quickly you see results


A common misconception about with skipping rope for weight loss is that you must skip for a solid block of time. This is not the case. The key to skipping for an effective fat burn requires you to work out at a high intensity level for short bursts, followed by resting periods


HIIT Burns More Calories In Less Time


High intensity interval training or HIIT, allows you to burn calories more quickly and effectively than sloggin on the treadmill for 60 minutes. In studies comparing the calories burned during 30 minutes each of HIIT, weight training, running and biking, researchers found that HIIT burned 25–30% more calories than the other forms of exercise. Participants were actually only exercising for 1/3 of the time that the running and biking groups were.


This is because HIIT allows you to burn about the same amount of calories, but spend less time exercising. It's perfect for busy mums who are time poor and just want to get in a workout before baby wakes.


RELATED: The Real Woman's Guide To Summer Weight Loss


Mummy Fat Blaster Workout

Adding free weights while punching adds to resistance.

To complete this workout, go through ALL the exercises as outlined until you hit your rest period. Take a small sip of water and get onto the next round. Having a timer works great for this. Once complete, wait one full minute to catch your breath and repeat the sequence. Some of you may be able to bang this off easily enough and will go on to complete 5-7 rounds. (you may want to look for a more challenging workout here).


  • 20 Rope Skips

  • 10 Lady Push Ups (or as many as you can do)

  • 15 Air Punches*

  • 10 Ab Crunches**

  • 10 Leg Flutters

  • 10 Donkey Kicks (each side)

  • 15 Ab Crunches

  • 20 Air Punches

30 seconds rest

  • 40 Rope Skips

  • 10 Lady Push Ups

  • 20 Air Punches

  • 15 Ab Crunches

  • 15 Leg Flutters

  • 20 Donkey Kicks

  • 15 Ab Crunches

  • 40 Air Punches

20 seconds rest

  • 30 Rope Skips

  • 10 Lady Push Ups (or as many as you can do)

  • 20 Air Punches

  • 15 Ab Crunches*

  • 10 Leg Flutters

  • 15 Donkey Kicks (each side)

  • 10 Ab Crunches

  • 20 Air Punches

60 seconds rest, repeat!


*To challenge yourself as you progress, add 1-3kg free weights to your hands for the air punches. You can also add a weighted plate or sandbag to your chest for resistance while doing the crunches to challenge your body.

**During pregnancy, some women develop a condition known as diastasis recti (or abdominal separation). If this is you, consult with your GP or treating physiotherapist before trying this or any exercise program.


Hold a weighted plate as your perform crunches for added resistance.

Well done! How many rounds did you get off? Keep working at it each day or every 2-3 days to build your fitness and get that fat burn going. Have the kids join in or shout out each move as you go. Most of all, have fun with it!



RELATED: 8 Fitness Tips For Crazy Busy Mums



Post Workout Smoothie


RECIPE


250ml organic, coconut water

1 handful of organic spinach

1-2 scoops whey or vegan protein

1/2 banana, frozen

2 tsp spirulina powder

1/2 cup crushed ice


Blend all ingredients in a high-powered blender.




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