By Dan Pinch, Founder of Fit Mums – Sign up for free weight loss articles designed just for mums here
Note: If you caught last week’s How to Get Motivated article, you’ll hopefully have a renewed sense of fitness motivation, anchored by an emotional desire. This week and next week, I’ll be showing you the simple tools you can use to achieve your ideal body.
I have to begin by apologising to you. By reading this, you’re about to lose the excuse that you can’t exercise because you “don’t have time”, “it’s raining outside” or you don’t know the best method to use.
With the amount of contradictory, incomplete and downright unhelpful noise out there in the fitness industry you could be forgiven for getting lost, confused or just giving up on your weight loss dreams altogether.
You’re constantly being offered a plethora of impractical and outrageously nonsensical ideas on what you should/shouldn’t be doing to lose weight. All the while you need to be on your guard as to not get suckered in to the latest scheme or fad. It’s tough work.
I’ve had enough of all that, and I know you have too. So, today I’m putting an end to it by telling you exactly the best way to start losing weight – right now (seriously, I want you to start immediately) – by giving you the #1/absolute-best type of exercise for busy mums that will give you maximum results, in minimum time, so your busy life isn’t disrupted but you still get to look great and feel amazing.
Screw the gym. Sod the weather. Cancel your personal trainer. It’s time to simplify and get results you didn’t think were possible.
Now, I know you’re busy. You’ve probably been up since 5am (if this is one of those lucky days). You just want be able to wake up, look in the mirror and feel better about yourself. More confident. More energetic. The problem is you simply don’t have the time or energy to go out and do that long, tough, boring gym session you’ve been told you need to do to lose weight.
Ugh, you know what, I hate those sessions too.
Luckily, there’s a way we can get the benefits of a whole hours worth of exercise in just 15 minutes, and it’s called Metabolic Resistance Training (MRT). Though it may sound like something out of your partner’s favourite Rocky movie – simply put, MRT is exercise done as rapid-paced resistance circuits.
It’s so simple and so effective, studies show you can achieve 9 times better fat loss results than long, boring cardio sessions. With a bit of ingenuity, we can adapt this type of exercise for mums so it’s done:
- From the convenience of your own living room
- In less than 15 minutes, 3-4 times a week
- While your baby naps (for little ones), while they eat lunch (for bigger ones), or any other time of day
- With zero exercise equipment
So, just read on and I’ll tell you exactly what, when, where and how to do it as well as give you 2 free workouts so you can start right now.
But first, let me tell you…
7 Reasons Why MRT is Perfect for Busy Mums
Benefit #1 – 14% increase in fat loss while you sleep
When you complete a fast-paced resistance circuit, it can increase your resting metabolism by 14% for up to 48 hours after your workout. That literally means your body uses 14% more energy while you’re sleeping, sitting, sipping tea and being mum. And that’s awesome.
Benefit #2 – 15 minutes is all you need
Be it during little ones nap time, lunch time, between errand runs or simply at 4am because hey, you’re up anyway (kind of joking, but kind of not…).
Benefit #3 – Do it at home. No need for child-care or planning.
MRT sessions, especially those designed by Fit Mums, are created with the specific purpose of being able to perform highly effective fat melting workouts right from your living room. Simply get up and get started. It’s no more difficult than that. Your little one can even watch!
Benefit #4 – No equipment, no gym membership, no personal trainer needed
Super important for you as a busy mum is that you don’t need anything besides a little floor space. Nothing.
Your body can provide plenty enough resistance to complete a tremendously effective MRT session, right at home in your living room, without a single piece of equipment.
Benefit #5 – Full body fat loss
Performing the right kinds of exercises ensures you maximise your energy use by utilising all major muscles in your body with each session – it also means you need to rest less overall by making sure you alternate body parts with consecutive exercises. This, in turn, means you can perform a lot of full body exercises in a short space of time and burn fat, all over, for fun.
Benefit #6 – No impact & injury-friendly
If you’re suffering from any of the common post-pregnancy side effects such as pelvic or lower back pain, or even sciatica, Symphysis Pubis Dysfunction (SPD) and persistent Pelvic Girdle Pain (PGP), this type of workout can be fully customised to suit your needs, avoid aggravation of pain and still give you amazing results.
It’s all about a correct exercise selection.
Note: I am not a doctor, nor do I play one on the internet. Make sure you’re cleared by a medical professional for exercise before trying anything strenuous. That said, so long as you are cleared – you can complete MRT circuits with an appropriate exercise selection, even with the above conditions.
Benefit #7 – Completely adaptable to your fitness level
No matter what your current or previous fitness level, you can do a workout that suits you. If you’re a complete beginner and have exercise dread, check out the Fit Mums 30-Day Ultimate Beginner Guide for motivation and an easy step by step plan to get you from exercise anxiety to loving it, in 30 days.
How to do MRT?
To do an MRT workout, you will need all of the following things:
- A small amount of space
- 15 whole minutes
- ..that’s it
Each session is comprised of a number of exercises that can be performed repetitiously, where you will aim to complete a set number of repetitions, or perform continuously for a certain period of time.
Each exercise will be completed one after another with little or no rest, in circuit fashion, and then you’ll be rewarded with a brief rest period before completing the next round of the circuit.
The workout is comprised of two alternating phases: work and rest.
The aim is to work as hard as you can during the work phase to briefly get your heart rate high, above the regular aerobic zone. It’s these brief bouts of high intensity that will burn through as many calories as possible during the short 15 minute stint and also will determine how high your metabolism remains after the workout.
2 Free Workouts to Start Right Now
Below are 2 of the best workouts designed specifically for busy mums short on time, low on motivation and high in scepticism.
Where to Find 15 Minutes Workout Time
Taking the first step is always the most difficult, so I challenge you to try one of these today and see how great you feel after. All you need is 15 minutes. Here are a few suggestions of where you can make such time:
- During nap time
- During lunch time
- Right after bed time
- During play time
- Instead of browsing social media
- Get up 15 minutes early
- While watching TV (or instead of!)
- Ask your partner to take the reins for 15 mins
Once you’ve found your time, select one of the workouts. Workout #1 is for those who are starting from a slightly lower level of fitness or who experience some pelvic or lower back pain. Workout #2 is for those who are a little fitter to start or want to challenge themselves a bit more.
Perform all exercises one after another, resting 20 seconds at the end of each circuit. Complete 5 rounds of the circuit. Round 1 should be taken at a low to moderate pace as an active warmup. Round 2-5 should be as fast as you can*.
Workout #1 – Moderate Difficulty. Low Impact.
Take 10 seconds rest between exercises.
- Sit to Squat x 15
- Wall Press x 15
- High Knee March x 20
- Lying Hip Bridge x 15
- Tummy vac hold x 20sec (lie on your back, pull your belly button in toward your spine and hold)
Workout #2 – More Difficult.
Take no rest between exercises
- Mountain climber x 30
- Tricep Dip x 15
- Reverse Lunges x 20
- Kneeling Pushup x 15
- Plank x 30sec
*IMPORTANT: “as fast as you can” ensuring: a) you keep good form during the exercises (no wobbling, keeping back straight, shoulders back etc.) and b) you feel no pain (muscular ‘burn’ is acceptable, but joint pain is not).
I want to know how you get on with this, so feel free to drop a comment below and let us know how you find it!
Good luck, and take action. You can do it!
P.S. Check back in next week for the final instalment of Fit Mums Friday where we’ll be looking at small changes to your nutrition habits that can produce huge, life changing transformations – without doing a diet.
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