Hey there, busy mama! If you’re on a mission to shed those extra pounds without sacrificing too much of your precious time, you’ve landed in the right place. Today, I’ve got the lowdown on the 10 ultimate fat-burning exercises designed especially for moms with hectic schedules. These exercises are perfect for torching calories without turning your day upside down.
Over the years I have done hundreds, if not thousands, of workouts. Intense ones, non-intense ones, workouts of all varieties.
But sometimes, when a girl needs to get “back on track,” you just need a calorie-killer workout. The kind of workout that you hope no one knocks on the door when you are in the middle of it. The kind of workout that you only feel good, after it is done.
I have a few calorie-killer workouts under my belt (I try to do 1 per week) and I have noticed that all they ALL have these 10 exercises.
A Warning for all y lovely Frazzled Mamas wanting to lose Fat (like me): You aren’t going to like these ten exercises. These exercises make me cry with both rage and despair.
Because the fact is, there is no Easy Exercise to torch calories. Shall we?
1. Burpees: The Ultimate Calorie Torcher
Yip. Probably the worst. Exercise. Ever. Jumping from a squat into a prone hold into a push up then back again? No thank you! Just beware that calorie-killer workouts involve LOTS of burpees. Especially Growing Annana’s Youtube Channel. The gal loves em.
Forewarned is forearmed.
How to do a burpee:
- Start in standing position
- Bend at the knees, put your hands on the floor, in line with your shoulders.
- Jump your feet out, into prone hold position.
- Lower your body to the floor, and up again (push up)
- Jump your feet in, then jump up to standing.
2. Press Ups: Sculpting Your Upper Body
If you want to burn calories, you are going to need to get used to doing press ups. I know. I hate them, too. But they truly are the most effective exercise for toning your upper body.
Focus on just getting one right. You will be surprised at how quickly you can then go to 2, 5, 10, then 20. It is amazing how strong your body gets.
Here’s a tip for lasting for 1 minute of press-ups (should the occasion require): Do them S L O W L Y. Lower yourself in about 3-4 seconds to the floor, breathe deeply, then push up for 3-4 seconds.
Doing it this way, you will take about 10 seconds to do 1 press up, plus you will maximise the use of your muscles by doing it slowly.
3. Squats: Engage, Tone, Burn
Squats use a lot of the muscles in your body. They are great for your thighs and calves, and also your lower abs, which need to be engaged during a squat to bring stability.
When you lower your body, and stand up again, this will elevate your heart rate (therefore burning more calories), so the lower you go, the more calories you will burn from this movement.
To get the most out of your squat, go as low as you can to the floor, as it really challenges your leg muscles on the way up again.
4. Mountain Climbers: Cardio Blast
Mountain Climbers are SUPER calorie torching! Planking, and then adding running to the mix, is definitely going to pump your heart-rate up and therefore burn through those calories like wildfire!
How to do Mountain Climbers (the most effective way)
- Plank on the ground, wrists under shoulders
- Keeping your hips low, bring your knee to your chest, in between your elbows. Keeping your hips low will ensure you properly engage your lower abs and bringing your knees right up in between your elbows will fully engage your upper abs and chest area.
5. Prone Hold: Static but Effective
This static move will test you (it wouldn’t be calorie torching if it didn’t)!! But it is easy to do this move incorrectly, and not get the most from it.
How to prone hold effectively:
- Ensure your elbows are underneath your shoulders,
- your hips are low to the floor, and
- your heels are in line with your toes.
6. Jumping Jacks: Full-Body Energizer
I love jumping jacks. They feel like a release after tensing in a prone hold or press up for a minute. Jumping jacks use every muscle in your body, and there are many variations you can try to keep your workout interesting:
- Clap Jacks:
- A normal jack, except you bring your hands in front of you in a clap
- Punch up Jack:
- One fist at a time, punch the air above your head every time you jack
- Hammer Jack:
- Holding your fists together, bring them in a sweep above your head every time you jack.
- Star Jacks:
- Start with feet together. Narrow squat, low, touch your ankles with your hands. Then, jump up into a star, all 4 limbs at the same time. Come back down to crouching position.
7. Jack Knives: Core Crusher
This is an ab exercise that beats all ab exercises. It targets your upper, middle, and lower core, plus your back and shoulders. It is SO tough, and so thorough!
How to do Jack Knives:
- Lie on the floor, legs stretched out before you, arms stretched out behind your head
- Engage your core, and raise your legs, straight, toward your abdomen
- At the same time, raise your arms, straight toward your abdomen.
- Bring them together, touching your toes with your hands, lifting your head and shoulders.
- Slowly, lower your limbs to the floor.
- Repeat.
8. High Knees: Heart-Raising Challenge
This is another great one for loosening those tense limbs and raising your heart rate. Pump your knees as high as you can, and pump your arms too.
9. Split Lunges: Balance and Burn
The worst exercise ever, in my opinion! I find lunging hard enough, let alone jumping from one leg to the other!
The longer your lunge, the more effective this one will be. Try not to lose your balance!
10. Tuck Jumps: Plyometric Powerhouse
Plyometric exercises, such as tuck jumps, increase your heart rate significantly for maximum calorie burn. Tuck jumps are HARD.
Try to bounce 3 times between each one to get momentum, tuck your knees up as high as possible, and be careful to land without shocking your feet.
Workout suggestion
The big thing about these 10 Ultimate Fat-Burning exercises is that they keep your body challenged and your heart rate constantly changing, so that your workout is more effective.
With aerobic exercise like cycling or running or swimming, your body adapts to the continuity and you don’t burn as many calories as if you did a HIIT workout for the same amount of time.
I definitely feel a difference in my muscles if I have spent an hour doing a HIIT workout versus doing an hour running. Let me know in the comments which one your body responds to more?
If you don’t feel like looking at a computer screen while you workout, or if your kids are in the room and you don’t want them to look at it, then you could try this home workout idea for a HIIT workout:
- Do each of the 10 Ultimate Fat-Burning Exercises for 1 minute each
- At the end of ten minutes, run on the spot for 3 minutes to recover.
- Repeat circuit, as many times you wish
Or, you could do
- 1 minute of exercise, and
- 2-3 minutes of running on the spot in between each one, for an easier workout.
Conclusion:
Hey amazing mamas, you did it! You conquered the 10 ultimate fat-burning exercises, and I’m so proud of you. Remember, it’s not about the intensity of the workout but the dedication you bring to it.
Whether you’re squeezing in these moves during naptime or stealing moments throughout the day, you’re taking steps toward a healthier and happier you. Embrace the burn, relish the challenge, and celebrate those small victories because every rep is a win.
We all know that being a mom is a full-time gig, but it doesn’t mean sacrificing your well-being. These exercises are here to make your fitness journey enjoyable, even when they make you cry a little (rage and despair included!).
Feel free to share your experiences, ask questions, or connect with other fabulous mamas in the comments below. Your journey is unique, and your story might just be the inspiration someone else needs.
Here’s to your strength, your dedication, and your incredible journey toward a healthier, happier you. Keep shining, super moms!
