Full Body Fat Loss Workout For Females

An effective fat loss workout geared towards busy moms! This full body workout combines traditional strength exercises with low-impact cardio exercises to make a fiery workout you can do at home.

Pinterest image with text: pink back ground with light words describing an at-home full-body workout

Say hello to a healthier, fitter you with this fat burning workout!

As a busy mom finding time to do all the healthy things is soul crushing. Making time for strength training plus cardio in one day is an impossible task.

And with three kids and one who STILL does not sleep fully, energy is a “thing” in our house. Or lack of energy that is.

But this home workout combines the best of both worlds.

As a Certified Strength & Conditioning Specialist, this workout is a favorite one of mine because it combines both strength exercises and cardio that help build lean muscle mass.

This is one of the styles I actually use in my SMASH Fit For Life Workout Program because i's just so effective.

This at-home workout:

uses fat burning exercises
requires just a mini band
is great for weight loss
hits multiple muscle groups
takes about 25 minutes to complete.

The Workout

For any at-home workout, remember that form is crucial. Don’t just go through the motions.

I make sure to drill into my SMASH workout moms to slow it down and make each and every rep count. THAT is how you increase your strength and promote weight loss.

Push Up Flow	6
Banded Wall Runs	30 seconds
Leg Extension	12
Banded Wall Runs	30 seconds
Single Leg Elevated Bridge	12 per leg
Banded Wall Runs	30 seconds
Single leg forearm crunch	6
Banded Wall Runs	30 seconds
Rest	45 seconds

To perform it: Perform each exercise without rest in order for the reps llisted. At the end of the set, take a 45s break and repeat the circuit for a total of 3-4 rounds.

Interval Workouts Versus Strength Training

Both HIIT workouts and traditional strength workouts can be used for weight loss (and I use both in my signature busy mom workout program). However, HIIT workouts will give more of a cardio challenge and target muscle endurance in addition to strength.

This makes them a great choice for anyone short on time. The best HIIT exercises are also often combo exercises or compound exercises that target the most muscle groups possible in an intense way.

Push Up Flow

Start in plank position and perform a push up.
As you push back up, press your body back into a plank squat keeping the knees off the ground.
Push back into the starting position of a plank.

Two images of a woman demonstrating the right and incorrect way to perform a push up.

Banded Wall Running

Place your hands on the wall but step back from slightly and lean in.
With the mini band against your feet come into a controlled jog/mountain climber.
Omit running and opt for stepping if needed.

Knee Extensions

Come into a kneeling position.
Squeeze your glutes as you start to lean backward keeping a flat back.
Go as low as comfortable and then use your quadriceps to help reverse the movement and pull the body back up.

woman in pink shirt and blue pants on her knees holding a dumbbell at chest height and leaning back with arrows and text about performing the exercise

Single-Leg Bridge

Lying on your back, bend your knees and bring your heels close to your bum feet flat on the floor. Raise the left leg.
Push through your heel of the right leg and lift your hips by squeezing the glutes. Do not excessively arch the lower back.
Pause at the top for three seconds with a maximum glute squeeze before releasing the tension and bringing the hips back to the starting position.

Woman in black sports bra and shorts performing a single leg elevated bridge with her foot on the bench and back on a unicorn yoga mat.

Forearm Crunch

Come into a plank position on your elbows.
Round the upper back and crunch the right leg into the chest.
Extend the leg back out fully and repeat all repetitions on the same side before moving to the other leg.

And of course, if you need more (more support, more visual, more accountability!) hit up the follow-along workout page. All you need to do is choose your workout, hit play, and work up a sweat WITH me!

Stop FALLING OFF The Fitness Wagon

Do you start a new workout plan only to fall off of it weeks later?

Imagine the compliments you’ll get from family and friends when you finally lose those few extra pounds and skyrocket your confidence.

The SMASH program is the ultimate solution for busy moms seeking a quick and effective workout routine at home. These 25-minute sessions are designed to fit seamlessly into your busy schedule SO THAT you don’t need to sacrifice your social life or time with your family. With this system, you’ll increase strength, stamina, and confidence.

Other programs have you doing cardio HIIT workouts complete with burpees and jump squats on the daily. But let’s be honest, just showing up for that is draining.

With SMASH Fit For Life you can say goodbye to that frustrated thought that you’re failing because you can’t seem to stick with it. Instead, these workouts focus on getting STRONGER with just one set of dumbbells and a mini band so that showing up for your workouts isn’t the worst part of your day.

Plus, you have direct access to a Certified Strength Coach anytime you have questions (or need some motivation!).

No more feeling guilty about missed gym sessions or overwhelmed about WHAT to do. The SMASH program was made for busy moms. Choose from a variety of packages and start prioritizing yourself today so that you can better help your family tomorrow.

Graphic of mom playing with her kid on her back and text on the image.

Frequently Asked Questions About Interval Workouts

Is HIIT good for losing belly fat?

Due to the nature of the workout, interval training is a great way to promote weight loss. Interval training keeps your heart rate up the entire time you exercise which helps burn calories (and thus body fat).

Plus, many of the exercises, when done correctly are strength-based which helps stimulate muscles. Though much of belly fat will come down to nutrition and inflammation, HIIT training is a great form of exercise to pair with other weight loss changes. Learn more about the pillars of weight loss here

How often should I do an interval workout?

This HIIT workout can be done two to three times per week to lose weight. Make sure to leave one day between workouts though for adequate rest.

Other Home Workouts & Fitness Tips To Help You Kickstart Your Goals

Shelby aka Mama Bear

fitasamamabear

Meet Shelby – a Certified Strength & Conditioning Specialist (CSCS) and Certified Nutrition Coach (PN1) who has spent the last 10 years teaching women how to show up for their goals.

A previous smoker and fast-food junkie turned into a super fit mom of 3, her website, Fitasamamabear.com is a crucial resource for busy moms who need help making fitness and healthy living practical.

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