Hey mamma's,
I often get asked what is the best exercise to do outside of classes to burn the most fat - especially something quick whilst the baby is sleeping. To be honest there are heaps of options but whatever you choose to do, it needs to be sustainable. It needs to be something quick, something challenging, something fun, something that can be done anywhere, and most importantly something you can do at any time... because we all know how precious your time is. Chances are you might only have a 15-20 minute window (at most) between nap times, chores, life admin - and whilst exercise is important it's easy to put it to one side because, let's be honest, its too much effort. It does'nt have to be this way. If you put aside just 12 minutes you can exercise whilst baby sleeps.
12 minutes you say? Well, if we use a universally popular method of interval training - better known as 'Tabata,' then it is possible. I'm a huge fan of Tabata training (and any of you that attend my classes would know this very well). Not only has it been scientifically proven to be one of the most effective forms of HIIT training for burning fat stores (bonus!), there are multiple other reasons to love Tabata.
- Tabata's are quick. They are super quick. 4 minutes is all it takes to complete a single tabata. For the purpose of this tabata format we will perform a warm up tabata, a strength tabata, and then a cardio tabata.
- Mindless exercise. Once you pick your exercise(s), start your timer and off you go. You are sleep deprived, have a tonne of things going through your mind, a checklist a million miles long... and the simpler the format - the better.
- Anywhere. Anytime. You dont need any equipment to complete tabata's. Just a phone with a tabata timer app. My go to app is called PushPress timer and its free. See image below for what you're looking for.
- Effective - as mentioned earlier Tabata's are super super effective when it comes to burning zi fat.. BUT.. in order for this to be the case you need to be putting 110% into your workouts.
Okay so what is a tabata? it's very simple. 20 seconds of INTENSE exercise followed by 10 seconds rest x 8 rounds which total 4 minutes. I cannot stress enough that the 20 seconds of exercise should be given 110% - anything less and you won't produce the fat burning capability of the tabata. You must give everything you can to those 20 second bursts. They start off easily enough - but if you're not playing mind games with yourself by round 3-4 then you simply aren't pushing yourself at the required level. Please note -our warm-up tabata is just that - a warm up - so dont go crazy with this and just spend this 4 minute round warming up the body.
Before starting this workout some words of warning: Please listen to your body! Tabata's are very intense in nature and you should not be attempting them before firstly, getting your 6 week post check up, and secondly if you are still recovering from any aspect of the birth. Even after this, ease yourself into the tabata's and be mindful of the effects the workout has on you, post exercise. Know your limitations. You have plenty of time to work to full pace.
Below is a list of different exercises. Pick a single exercise and repeat 8 times, or pick multiple exercises and turn the workout into a circuit style format. if you are unsure what a particular exercise is, please email me jack@fitmamma.com.au or simply google it. There are far too many exercises here to explain - thats for another email.
Warm up
- walk outs
- toe touches
- alternating hamstring stretches
- groin pulses
- glute pulls
- overhead
- knee rotations
- cat camels
- hip flexor stretch
- cossack squats
- cobra/ child pose combo
- high knees
- shoulder rolls
- body rotations
- soldier kicks
Strength
- squats
- air squats
- sumo squats
- squat jumps
- lunges
- reverse lunges
- lateral lunges
- bulgarian split squats
- single leg toe touches
- step ups
- push ups
- triangle push ups
- closed grip push ups
- wide grip push ups
- plank
- sit ups
- side plank
- bicycle crunches
- supermans
- glute kicks
- calf raises
Cardio
- jumping jacks
- high knees
- butt kicks
- sprints
- lateral sprints
- box/stair jumps
- box/stair sprints
- mountain climbers
- burpees
- squat jumps
- ski jumps
There are loads more exercises available and if you have some dumbbells at home - it opens up your strength options massively.
Go forth and tabata. You'll be impressed with the speed at which it goes, and the results.
Stay healthy,
Jack Seymour
Founder & Father - Fit Mamma