Labor Day weekend signifies the end of summer and the beginning of the new school year. This tends to be a "thank you God" for many moms. Seriously, it's tough for moms to get their workouts in during the summer with all those summer activities kids have these days like travel, sports, SAT classes, and whatnot. And the school day for kids opens up that workout time that's been missing all summer for moms, so no excuses ladies!
Without further adieu, here's a sample one-month fat-burning workout for busy moms just like YOU! It features the one-two rapid fat loss punch of body weight-based circuit strength training and high-intensity interval training cardio.
These workouts are best performed either immediately upon waking before having to get the kids up, showered, and fed, or immediately following a child's departure for school. WHY? Because Mom's need to get their workout done first thing in the morning before something more important comes later in the day (it always does). Trust me ladies, nothing beats a 20-minute EXPRESS workout that will have you in pure fat-burning mode for the rest of the day so you can tackle life's daily stresses with vigor!
4-Week Back-To-School Rapid Fat Loss Training For Busy Moms
On Monday, Wednesday, and Friday: Alternate between Strength Workout A and B each and every workout
On Tuesday, Thursday, and Saturday: Alternate between Cardio Workout A and B each and every workout Fat-Burning 20-Minute EXPRESS Strength Workouts For BUSY Moms
Continuous Work
Strength Workout A
I. Pre-Workout: Movement Prep- 5 minutes total
II. Workout: 20 minutes total
Work Zone#1- 10 minutes
Perform max rounds for time. One round consists of the following:
Exercise#1- Double-Leg Hip Extension Variation @ 10 total reps
Exercise#2- Push-Up Variation @ 10 total reps
Exercise#3- Feet Over The Line- Front to Back @ 10 total reps
Your ultimate goal is to complete at least 5 rounds in 10 minutes and up to 10 rounds in 10 minutes. Once you can get 10 rounds in 10 minutes, progress to more advanced exercise variations or increase loading where applicable. You should back off to easier exercise variations or decrease loading if you are unable to get at least 5 rounds in 10 minutes.
Work Zone#2- 10 minutes
Perform max rounds for time. One round consists of the following:
Exercise#1- Lunge Variation @ 10 total reps
Exercise#2- Row Variation @ 10 total reps
Exercise#3- Front Pillar Variation @ 10 sec hold
Your ultimate goal is to complete at least 5 rounds in 10 minutes and up to 10 rounds in 10 minutes. Once you can get 10 rounds in 10 minutes, progress to more advanced exercise variations or increase loading where applicable. You should back off to easier exercise variations or decrease loading if you are unable to get at least 5 rounds in 10 minutes.
III. Post-Workout: Corrective Stretching and Self-Massage- 5 minutes total
Strength Workout B
I. Pre-Workout: Movement Prep- 5 minutes total
II. Workout: 20 minutes total
Work Zone#1- 10 minutes
Perform max rounds for time. One round consists of the following:
Exercise#1- Single-Leg Hip Extension Variation @ 10 total reps
Exercise#2- Dip Variation @ 10 total reps
Exercise#3- Feet Over The Line- Side to Side @ 10 total reps
Your ultimate goal is to complete at least 5 rounds in 10 minutes and up to 10 rounds in 10 minutes. Once you can get 10 rounds in 10 minutes, progress to more advanced exercise variations or increase loading where applicable. You should back off to easier exercise variations or decrease loading if you are unable to get at least 5 rounds in 10 minutes.
Work Zone#2- 10 minutes
Perform max rounds for time. One round consists of the following:
Exercise#1- Squat Variation @ 10 total reps
Exercise#2- Bicep Curl Variation @ 10 total reps
Exercise#3- Side Pillar Variation @ 10 sec hold/side
Your ultimate goal is to complete at least 5 rounds in 10 minutes and up to 10 rounds in 10 minutes. Once you can get 10 rounds in 10 minutes, progress to more advanced exercise variations or increase loading where applicable. You should back off to easier exercise variations or decrease loading if you are unable to get at least 5 rounds in 10 minutes.
III. Post-Workout: Corrective Stretching and Self-Massage- 5 minutes total
Fat-Burning 20-Minute EXPRESS Cardio Workouts For BUSY Moms
These workouts can be completed in 30 minutes or less and consist of 3 separate sections to be performed in the exact order listed:
I. Warm-Up- 5 minutes total
II. Intervals- Perform the prescribed number of rounds for 20 minutes total
III. Cool-Down- 5 minutes total
Key Terms:
- Carb-Burning Zone (CBZ) = Perform all-out, high-intensity sprints for the designated period of time. Make sure to work as hard as you possibly can during these sprints for your current fitness level. In other words, you should be working at an Intensity Level of 8-9 on The Perceived Exertion Scale of 1-10 (10 being maximum effort).
- Fat-Burning Zone (FBZ) = Perform low to moderate intensity active recovery for the designated period of time. Make sure to select a pace that allows you to sufficiently recover for the next sprint. In other words, you should be working at an Intensity Level of 3-5 on The Perceived Exertion Scale of 1-10 (10 being maximum effort). In general, this is the same pace you should use for both your warm-up and cool-down.
- 1 Interval = CBZ+FBZ = 1 Round
Cardio Workout A
- CBZ = 30 s - FBZ = 30 s - 1 Interval = 1 minute = 1 Round
- Perform 20 rounds for a total of 20 minutes of intervals
Cardio Workout B
- CBZ = 60 s - FBZ = 60 s - 1 Interval = 2 minutes = 1 Round
- Perform 10 rounds for a total of 20 minutes of intervals
Important Notes-
- Utilize any form of cardio exercise to perform these interval workouts. The two best options are outdoor running (avoid treadmills) or indoor/outdoor cycling.
- Feel free to perform an additional 15-30 minutes of low to moderate intensity steady-state cardio in the FBZ AFTER completing your interval workouts to further accelerate the fat loss!
Well, just about everything. If you're a mom who's headed back to school, you want to get serious about time management, delegating, well, everything. Here are nine tips to help you get both you and your children back to school easily, confidently and most importantly, quickly!
1. Ditch Perfectionism. The dust on top of the furniture? Protective covering. Smudge on the front door? All your best friends come to the back door anyway. Perfection isn't everything, especially when you have a test to prepare for.
2. Delegate. Even young children?and husbands!?can pitch in. And they should, no matter what Mom's doing. Helping gives children (and Dads) a feeling of competence and confidence which helps their self-esteem (yes, Dads, too).
3. Be Realistic. No one, not even Oprah or Martha Stewart, has it all or can do it all. Don't believe me? Then tell me why Oprah just gave her best friend a million dollars? For all the help she gave Oprah along the way, that's why. Celebrities have staffs who do it all for them, they don't do it themselves?and neither can you, unless you employ a staff of 20 full-time people. Keep expectations of what you can and cannot do in any 24-hour day realistic, and both you and your family will be a lot happier.
4. Flexibility Is Queen Every Day. When you're juggling school, work and family, you have to be flexible and be able to shift priorities quickly. Think of life as one large yoga exercise, and be ready to bend and stretch as needed, when needed.
5. Play Beat The Clock. Setting deadlines is a great way to motivate you to take care of the most important priorities. Create deadlines for your tough chores and assignments (and your children's) and put a portion of your time aside each day to tackle the largest ones. This will keep you from getting crazed the night before your midterm when your son's science project is due the next day.
6. Organize, Organize, Organize. Don't just talk about it, do it. Pack lunches, lay out clothes, bathe, get book bags ready, and set out dishes and non-perishable breakfast items the night before. This will not only save you time in the mornings, but also make them far less stressful overall. Have a place for everything?make sure everyone knows where those places are, and let them go there all by themselves!
7. Know Your Prime Time. Everyone has a time of day or night when they perform some tasks better than others. For example, studying may be easier at night after everyone's gone to bed, and mornings are your best time for household chores. Take time to learn what your prime time is for the truly important tasks you need to accomplish daily?then use it to your advantage.
8. Don't Learn To Say No, Say It! We all know how to say ?No?, we simply don't do it often enough. Don't let yourself be bullied or guilt-tripped into taking on projects or volunteer work that strips you of valuable time you need to spend elsewhere. You won't be in school forever, and those volunteer organizations will still be around when you're finished and have more time.
9. Reward Yourself. You are marvelous, Mom! Just look at everything you do every day?and on top of it all, you're acing school and making it to your daughter's swim meets and your son's soccer games, and on time! Have that bowl of ice cream (two scoops is fine, really), and give yourself a pat on the back. You deserve it!
Both Bj Gaddour & Karen Fusco are contributors for EditorialToday. The above articles have been edited for relevancy and timeliness. All write-ups, reviews, tips and guides published by EditorialToday.com and its partners or affiliates are for informational purposes only. They should not be used for any legal or any other type of advice. We do not endorse any author, contributor, writer or article posted by our team.
Bj Gaddour has sinced written about articles on various topics from Fitness, Shoes and Fat Loss. BJ Gaddour, CSCS, is a real world fat loss expert and a nationally recognized fitness boot camp instructor. His Get Sexy Boot Camps are Milwaukee's premier fitness boot camps for men and women (. Bj Gaddour's top article generates over 5400 views. to your Favourites.
Karen Fusco has sinced written about articles on various topics from Family, Fitness and Family. Karen Fusco is co-founder of which supports Busy Moms with free gift ideas and helpful tips to meet the challenges of motherhood. SilkBow is the perfec. Karen Fusco's top article generates over 8100 views. to your Favourites.