Three 15-Minute Busy Moms Workout
Sarching for a Busy Moms Workout plan? As a mother, it is difficult to find the time for exercise, but you do not have to spend hours at the gym to stay in shape. In fact, in order to meet recommendations from the Centers for Disease Control and Prevention (CDC), you only have to do 15 minutes of vigorous exercise per day, five days per week. You can easily fit in one of these intense workouts before the kids get up for school, or after they go to bed at night.
Cardio Resistance Circuit
This workout requires you to have access to an exercise bike, elliptical, or stair climber. Begin by marching in place for three minutes, and then do two minutes of all-out effort on your cardio machine. Follow this with 15 push-ups, and then another two-minute round on your cardio machine. For your next resistance set, do 15 squats, holding a dumbbell or other weighed object as you squat. Finally, do one more two-minute interval on your cardio machine, followed by one minute of the plank and three minutes of marching in place to cool down. The intense effort on the cardio machine will keep your heart rate elevated throughout the routine, so you torch calories. If you don’t have access to a cardio machine, you can substitute jumping jacks or high knees for your cardio.
The CDC classifies jogging as intense exercise. Do a brief stretching routine to warm up, and then head out for a 15-minute jog around your neighborhood. You don’t have to run for hours to reap the health benefits. A 2014 study in the Journal of the American College of Cardiology found that even low amounts of running, under 51 minutes per week, reduced the risk of death from heart disease and other causes when compared to not running. The study also found that people who ran for 60 to 119 minutes per week were 44 percent less likely to die from heart disease. Therefore, you should be able to improve your health with just 15 minutes of jogging, five times per week.
Interval Busy Moms Workout
You can do a brief sprint interval workout to get your heart rate up and keep yourself in shape. Do this workout while running outside, or use a treadmill or exercise bike inside. Warm-up with three minutes of jogging or easier effort, then do five sets of one minute of maximum effort, followed by one minute of a slower effort to recover. End with a three-minute cooldown. This type of exercise has been proven in the research to be effective. A 2015 review in Sports Medicine found that high-intensity interval training is more effective in improving V02 max than endurance training is.
With brief interval workouts, jogging sessions, and circuit workouts, you can stay in shape with very little time commitment. These 15-minute routines are perfect for busy moms who are trying to stay healthy while balancing the demands of work, motherhood, and household chores.