If you’re anything like me, you wake up in the morning and grab that cup of coffee ready to tackle the never ending list of things we do on the daily as moms. The first item on my list is always to work out. If I don’t do this first thing in the morning, IT AIN’T HAPPENIN’! I love starting my day this way because it gives me a surge of energy and puts me in a good mood. In this post I will show you five total body moves that will tone and tighten your body while leaving you plenty of time in the day to smash the rest of that list!
Find The Time
Time! We all wish we had more of it. I once heard the analogy that a woman’s brain is like a computer with multiple tabs open at the same time. How true is that! The thought of needing more time to tackle all of our daily tasks can be stressful. When it comes to working out we can all find time, but do we make time. We need to utilize what time we do have wisely and make our health a priority. A common misconception is that in order for a workout to actually work it needs to be long and tedious. Not true!
Make It Happen
Are you a morning person like me? Are evenings your jam? Find the best time of day that works for you that you will be most likely to commit to. Sit down and then schedule out your workouts. I love myself a plan and a list! If I write it down and plan it out then I’m that much more likely to make sure it happens.
These five moves will work multiple muscle groups simultaneously which allows you to get a better workout in half the time. You can do each one separately or you can combine two or three for a more challenging workout. Either way, these moves will get your body smokin’ in about 30 minutes a day.
Top Exercises To Work Your Entire Body Fast
Below are five total body exercises to ramp up your calorie burn and torch fat fast! You don’t need a gym or any fancy equipment to do these moves. You can do them right in your own living room while the kids are at school or even napping! All you need is your own body weight. If you’d like to make the squats or lungs more challenging, then you can add weights (dumbbells or any canned goods that you have hanging around).
How it Works: Burpees work nearly every muscle in your body. The squatting and kicking back work your legs. The hand plank works your arms, chest, and shoulders. The combination of kicking back and planking works your lower back. And nearly every part of it, but particularly the plank, requires you to use your abdomen to brace yourself.
How to Do It: Begin in a standing position. Move into a squat position with your hands on the ground (count 1). Kick your feet back into a hand plank position, while keeping your arms extended (count 2). Immediately return your feet into squat position (count 3). Stand up from the squat position (count 4).
- 3 sets of 12 reps
How it Works: A squat is a lower body exercise used in strength training. The main emphasis of the exercise is on the quadriceps and the glutes, but it also involves the hamstrings, the calves, and the lower back.
How to Do It: Stand straight with feet hip-width apart. Stand with your feet apart, directly under your hips, and place your hands on your hips. Tighten your stomach muscles. Lower down, as if sitting. Straighten your legs. Repeat the movement.
- 3 sets of 12 reps
How it Works: A lunge is a single-leg bodyweight exercise that works your hips, glutes, quads, hamstrings, core, and the hard-to-reach muscles of the inner thigh. Lunges can help you develop lower-body strength and endurance, and unlike squats, they are highly effective at evening out muscle imbalances.
How to Do It: Stand with feet hip-width apart, engage core, and take a big step forward. Engage glutes as you bend front knee to lower body so back knee lightly taps floor while keeping upper body upright. Drive front heel into floor to return to starting position.
- 3 sets of 12 reps (each leg)
How it Works: Traditional push ups are beneficial for building upper body strength. They work the triceps, pectoral muscles, and shoulders. When done with proper form, they can also strengthen the lower back and core by engaging (pulling in) the abdominal muscles. Pushups are a fast and effective exercise for building strength.
How to Do It: To do a pushup, start by positioning yourself on the floor with your face down, your palms on the floor shoulder-width apart, and the balls of your feet touching the ground. When you’re ready to start, push yourself up, keeping your body in a straight line and your elbows pointed to your toes.
- 3 sets of 12 reps
How it works: Step ups are a fantastic exercise you can do with very little space that will strengthen your legs and core muscles, build endurance, and get your heart rate up all in one move. To make step ups more challenging, and total body focused, add weight or step onto a higher surface.
How to do them: Stand in front of a box or an elevated surface, pulling your shoulders back and keeping your abs tight. Set your left leg onto the box, then step to top of the box making sure your feet are flat. Step back down with the same leg, then repeat with your right leg.
- 3 sets of 12 reps
Common Questions/FAQ About Exercising:
Below are some of the most commonly asked questions regarding exercise.
How many times a week should you do a full body workout?
- Your body needs adequate time to rest and recover. Aim for three days a week with a day in between for rest.
What are the benefits of full body workouts?
- These workouts save on time while building muscle faster and burning more calories.
Are squats and lunges bad for my knees?
- No, squats and lunges are definitely not bad for your knees. They are very beneficial to your entire body and joints. Always make sure you are demonstrating excellent technique at all times.
How important is nutrition?
- Nutrition is the secret weapon to fitness. The more mindful of what you are eating and putting into your body the better results you will have with your workout.
The Last Thing You Need to Know about Total Body Exercises
These moves will not only tighten and tone you up fast but will do so in a fraction of the time that traditional workout routines will. Always listen to your body. Consult a physician when necessary.
Do you have any favorite total body exercise moves that you love?
- Please feel free to leave a comment, ask a question, or share this post on your social media!