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Cari Fit

Cari Fit

Fitness Advice, Workout Tips, and Inspiration

How To Workout When You Have No Time

IMG_0717I prefer to do my workouts at the gym and I still go as much as I can. However, now that I’m a new mom I don’t get to go as often as I’d like – so that means I have to squeeze in many of my workouts at home. I always thought babies slept a lot and took many naps – so I figured there would be plenty of time for me to fit in workouts as a new mom. Right? Not quite. My baby takes 2-3 naps a day….but they are never longer than 30 minutes! 30 minutes?! That’s barely enough time for me to warmup, much less melt off this body fat! So, what is a new mom to do? Well, I’ve been working out 30 minutes at a time 2-3 times a day! It kinda sucks getting into the groove and then having to stop and wait another few hours before I can finish, so what I’ve found that works is to break up my workouts into 2 or 3 parts so that I get to finish each section and get a sense of completion and accomplishment. I do lower body, upper body and then core and cardio.

This concept can work great for others that just don’t have enough time to fit in workouts either due to family, your job, travel schedule, etc. You can do these workouts all together too – if you have time. In about 25min (after warming up) you should be able to get in about 3-4 sets of each exercise in the circuit. Here is a sample of my 3 x 30 minute daily workout:

Start each of these with a short warmup (ie. a few jumping jacks, step-touches, jog in place, short brisk walk around the house, etc).

wpid-comment-gc3a9rer-efficacement-ses-emails-en-30-minutes-maximum-jpg1

30 Minutes Lower Body (weights optional)

  • 30 squats
  • 20 elevated lunges on each leg (prop up your back leg on a sturdy chair, step, etc. that is about knee high)
  • 20 hamstring bridges on each leg + 30 crunches
  • 30 sumo squats (squats with toes pointing outward)
  • 1-minute wall sit (keep back up against a flat wall and your legs at 90 degrees with knees over ankles)

*Repeat this circuit as many times as you can in 30 minutes.

wpid-comment-gc3a9rer-efficacement-ses-emails-en-30-minutes-maximum-jpg1

30 Minutes Upper Body (2 dumbbells or or a resistance band)

  • 20 pushups (or how ever many you can do with good form)
  • 20 shoulder presses
  • 20 bicep curls
  • 20 bent over rows
  • 20 overhead triceps extensions with both weights (or you can do kickbacks)

*Repeat this circuit as many times as you can in 30 minutes.

wpid-comment-gc3a9rer-efficacement-ses-emails-en-30-minutes-maximum-jpg1

30 Minutes Core & Cardio (no equipment)

  • 20 jump squats (land soft with knees bent)
  • 20 reverse crunches (legs in the air – lift hips up)
  • 20 burpees
  • 20 side plank dips on each side
  • 30 seconds high knees

*Repeat this circuit as many times as you can in 30 minutes.

If you only have 30 minutes TOTAL – try this workout instead.

 

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About Me

About Me
Cari Shoemate

Hi! I'm Cari! I'm a fitness star turned Mom of 3 who lives in Houston, TX. Getting fit and healthy is a journey and one I understand well. After graduating from college I worked in a corporate setting for many years and gained a lot of weight and had an unhealthy lifestyle. Finally, after I had enough - I decided to regain my healthy lifestyle that I had in college by fitting in workouts and eating healthier. Eventually, I left my corporate job to become a full-time personal trainer and group fitness instructor. I also created Bombshell Bootcamp over 10 years ago and it has become one of Houston's top bootcamps! My passion then turned into greater opportunities to write workouts for national magazines, appear on tv doing workouts and speaking about healthy and fitness, making fitness DVD's and working with many celebrities. Fast forward a few years....and then I had my first baby! I'm now a Mom of 3 little ones and try to incorporate healthy living and exercise in our family's lives. Not only do I still blog about workouts and fitness, but I have shifted some to include family fitness, family travel, fashion, health/beauty and general lifestyle.

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