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40 Minutes to Fit
The Only Workout Mom Needs
By Kelly Calabrese, M.S., CSCS
Monday, Wednesday and Friday – strength train (20 minutes) + cardio (15 minutes) + stretch for 5 minutes
Tuesday, Thursday and Saturday – cardio (30 minutes) + stretch (10 minutes)
Sunday – rest
Strength Routine
Monday, Wednesday and Friday - Warm up by walking for 5 minutes.
- Perform the following strength exercises:
- Push ups
- Plank
- Chest Fly
- One-arm Row
- Pull Over
- Reverse Fly
- Squat
- Lunge
- Side Lunge
- Single Leg Lunge
- Abdominal Curl
- Bicycle Maneuver
- Seated Abdominal Hold
- Double Crunch with ball
- 20 minutes of interval training (walk, jog, run & repeat).
- Stretch for 5 minutes.
Tuesday, Thursday, Saturday
- 30 minutes of cardio: Use an interval training program where you vary your intensity by changing your speed, increasing the resistance or increasing the incline as an example.
- 10 minutes of stretching.
Aim for 40 minutes each session. This will give your metabolism a boost, help you to burn more calories even after your session and produce fabulous results. Do the best you can every session, and if you miss a workout or have to cut a session short, get right back on track with the next workout. Your health and happiness are priceless. Keep your commitment.
Eating to Be Lean
To complement your workout routine, abide by the following 6 rules for eating to be lean:
- Drink plenty of water. Always have a water bottle with you. Drink at least 16 ounces during your workout.