Exercising after baby can be quite different than pre baby exercise. Not only is your body still recovering and building back to a functional level, but you have a newborn to care for as well. This can be a very overwhelming situation when you wonder how you will fit in exercise into your full day.
The best way is to work smarter not harder. Little Levi is most 4 months old and circuits have been saving my life! Circuits are a great way to get in cardio and resistance training simultaneously. Performing exercises back to back with minimal rest in between, keeps your heart rate up and burning fat. Your body doesn’t recognize if your heart rate is up due to being on a treadmill or from lifting weights. Most circuits can be performed in 20-30 minutes so its perfect for a busy mom.
Performing total body circuits allows you to target several muscle groups in one workout. There always need to be adequate time in between workouts for muscle recovery which is usually about a day. By doing total body circuits with an ab finisher and allowing 1 day of rest, you can achieve results with only working out 3 days a week. Below is an example of how to schedule your workouts for the week. There is an optional HIIT cardio workout if you want to push yourself a little more.
To Perform circuits, do 15-20 reps of each move. Do all the exercises in the circuit back to back for one set. Take a 1 minute rest in between sets. Repeat 3-4 times. Below is a sample total body workout.
HIIT Cardio:
Walk at a brisk pace for 1 minute to warm up. Run for 30 seconds then walk for 30 seconds. Repeat for 18 minutes. Make sure to cool down by walking at a slow pace for the last minute to bring your heart rate back down.
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