High Fat Burning Strength Workout AND Tabata Metabolic Finisher (for moms!)
By Sara Dean |
This is an AWESOME workout that has all the necessary components for Major Mom Fat Burning (MMFB!) I know many of you think cardio is the secret to fat loss. Let me tell you – that is the BIGGEST FAT LOSS MYTH EVER!
Take this example:
Photo courtesy of Renegade Gym
That is not a typo. This woman GAINED 9 pounds of muscle and became SMALLER and LEANER. That is what muscle does for female fat loss! It does not make you big and Hulk-like. I promise you. I see this over and over and over in my clients. Heck, I see it in myself. I am smaller and leaner now, working out 6 days a week 20-40 minutes a day, than when I was a triathlete doing 2 HOURS of cardio A DAY, 6 days a week.
Just as I talked about in my Fitness and Fat Loss Predictions for 2012, women’s strength training is on the cusp of changing forever. We are stepping off the God-foresaken elliptical and stepping up to the squat rack and getting LEAN AND MEAN in the process.
If you are a mom struggling to lose baby weight, the best thing you can do is put together a strength routine, like the one here, that you can do at home. Building muscle and doing high intensity interval training (HIIT – like the Tabata finisher here) are the KEYS to maximizing your workout time and getting the best results possible. This is about 1000 more times effective than walking – really, 1000 times. Ok, that’s not a number based on research, but I can tell you I’ve never seen anyone change their body from walking the way I have from strength training and HIIT intervals. NEVER.
Weighted Squats x 15
Non Weighted Jump Squats x 10-15
Weighted Single Leg Dead Lifts x 15 per side
Push Up / Renegade Row x 10
Pull Ups (OR Heavy Lat Pulldowns OR Bent Over Overhand Rows) x 10
Push Up / T / Twist x 10
Jump Pull Ups (OR Underhand Lat Pull Downs OR Bent Over Underhand Rows) x 10
Repeat 3 Rounds with little to no rest between exercises.
Rest 1:00 between rounds
Metabolic Finisher:
1 Tabata (8 rounds of :20 work/:10 rest)
Step Squat Thrusts OR Burpees
NOTE: This is the pullup bar I have. If you workout at home regularly, this is one of the BEST tools to have. Pullups are the best upper body exercise you can do, hands down. They use your whole upper body and activate your core more than crunches or sit ups. I am madly in love with them – even though they kick my a$$ regularly! For more tips on pull ups and how to get your first pull up, read this post.
Notice there are no “ab” exercises in this workout – yet, it every move is very dependent on your core being strong and engaged. This is a more effective ab workout than a 30 minute ab class.
This is a challenging workout. Watch the video for ways to modify it for your current fitness. You can do this workout with as little as 5 pound dumbbells, making it appropriate for any Mama (unless you are pregnant or recently postpartum – it may be fine – just get your docs permission to exercise first.)
Keep this workout in your arsenal for your best full body, high fat burning strength training workouts. The combination and strength and cardio in this workout make it optimal for metabolic stimulation (read: weight loss/fat loss.) These are the kinds of workouts moms want to be getting in 3 times a week for optimal results.
If you want more workouts like this from Fit Healthy Moms be sure to “Like” or “Share” this post so we know to bring you more fun along these lines!
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