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.
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.
Jump To
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.
Workout Printable
Below is a PDF of the workouts for you to download (click the image). Here, you can record your weights and any notes.
Mark down the workouts and then as you go through them week by week strive to progress them by upping your weight, improving your form, or getting through the sets faster.
Want over 20 printable home workouts without any ads? Check out these Printable Power Workouts. All kinds of workouts to help you kick off your fitness journey right in one spot.
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.
The Exercises
Below is a breakdown of the exercises you'll see in the fat loss workout. When it comes to home workouts, form and engagement are crucial. So, slow down and focus on making every rep COUNT.
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.
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.
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.
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!
How to Feel Stronger and More Energized—Without Doing More
Tired of trying to “fit it all in”? The Kickstart and Thrive Bundle gives you quick, strength-building workouts and protein-packed snacks made for busy moms who want results—without the stress.
Frequently Asked Questions About Interval Workouts
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
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.
Leave a Reply