Quick Workouts for Mom

While it can be hard to make workouts a priority when you’re a mom of a newborn, staying active is essential for mental well-being. It can help you sleep better and stay emotionally balanced, both of which are sorely needed during the holiday season. Here are some quick workouts you can do at home with just a few small pieces of equipment and won’t take more than about twenty minutes, so you won’t have to be away from baby for long.

Kettle bell swings. Kettle bells will probably give you the best all-around workout you can get with a single piece of equipment. They help develop strength, burn fat and can even help with flexibility. The most important thing is to make sure your form is correct. Here is a video on correct form. Try swinging for 30 seconds, resting for 10 and repeating 5-10 times. Or, do as many swings as possible until reaching failure, count your reps and you’ll be thrilled when your reps continue to climb the more you do it. There are many more workouts you can do with kettle bells besides just swings, You Tube has several great free videos.

Cross Fit body weight workouts. These ensure that you get your heart pumping and maximizing your calorie

burn in a short amount of time. Some great ones that you can mix and match include: squats, planks, sit-ups, sprints). Here is another great file to have on hand of bodyweight workouts written by 2 time Olympian skier Eva T.

lunges, box jumps, jumping squats, pushups, burpees, jumping jacks. The WOD shop is a great site that has several workouts you can with nothing more than your body (for some you’ll need a stroller so you can do some

Sprints instead of long distance runs. Studies have shown that high-intensity exercise, such as sprints, are twice as effective as jogging or cardio for weight loss, muscle tone and also for boosting metabolism and healthy hormone production. This means that you can get great results in a very short amount of time. Sprints include running or bicycling. On a bike, try 8 seconds of all-out sprints followed by 12 seconds of rest for 20 minutes. If running, try 30 seconds ofall-out sprints followed by 3 minutes of recovery (walking).

If you don’t exercise regularly, or recently gave birth, make sure to get an OK from your doctor before starting a new regimen and be careful not to push yourself too hard. If you are breastfeeding, you may notice a slight drop in milk production which will usually even itself out. But make sure you get plenty of milk boosting foods and supplements if you are worried about supply.

Jacqueline Banks is a certified Holistic Health Counselor focused on nutrition and green living strategies. She works with women in all stages of motherhood, from mothers struggling with conception, through pregnancy, lactation and beyond to ensure the best health and nutrition for both mother and baby. Visit her blog and website at JacquelineBanks.com.

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