Updated: Mar 22
You are wanting to start taking the steps to get healthier, stronger, and lose some weight. But you are completely lost when you go to search the internet for how to do it. You've been piecing together workouts from YouTube, and other fitness apps and you aren't seeing the results, or you got overwhelmed and didn't stay consistent.
No worries mama, I got you!
I used to feel that same way and wonder the same things but since starting my at-home workouts, I now don't have to think twice about what workout I am doing or doubt the results I will get.
So I am going to share with you how many days, minutes, and the types of workouts you can be doing to get those results that you want.
How many days? Throughout the week, I aim to get a weighted workout about 3 times a week, and a cardio workout in 1-2 times a week. That means I do one day of each: legs, back/biceps, chest/triceps, running, yoga, and add in some HIIT and add abs to the end of each workout. Some people find that more lifting makes them feel good, so you can always repeat the circuit if you desired. But overall I aim for 5 active workout days, an active rest day with yoga, and then a rest day on Sundays.
How many minutes? Always, no matter the day, I strive for 30 minutes of activity on my FitBit app, and about 10k steps a day. Not every day do I hit this goal, but over an average span of 7 days I am for 3.5 hours of activity and 70k steps. Some ways that I get in these extra steps are by scheduling a standing walking date with a friend, getting outside on those sunny days, and enjoying a run for me 1-2 times a week.
What types of workouts? I love incorporating a variety of exercises throughout my week. My most common workouts include weight lifting, HIIT, yoga, and running outside. This will be unique to you and what you enjoy. My suggestion is to try out a variety of workouts to see what brings you joy. If you enjoy doing it, you will be more motivated to do it more often. So the types of workouts that you do are and should be unique to your goals.
And the last thing to note is that it is important to create a mix of both weight training and cardio to burn adequate calories to reach your goal weight. When you do cardio, you are spiking your heart rate and entering into calorie burning mode, but once your heart rate comes down, you are no longer burning those calories. Where with weight training, after your workout, you continue to burn calories. Don't be afraid to use weights. They will help tone and build strong muscles, and not make you bulky.
If you are looking for an affordable option to work out from home, and have done for you programs that take about 30 minutes, I have loved and consistently used Beachbody On Demand to get all of my results at home. There are a variety of options that include all the workouts I mentioned above, and even some no weight programs. You have programs that take all the guess work about what to do next and they give you phenomenal results. If interested, grab your membership here, and reach out to me for some program suggestions and support group.
I this resonated with you and you wanting to work 1:1 with me to reach your health and wellness goals, I would love to connect and have a consult where I help you map out a plan to work on 3 of your goals over the next 30 days.
I help busy moms find a fitness and nutrition rhythm that works for their lifestyle so they can feel confident in their skin and lose the last 10 lbs, forever. To get more info on my 1:1 wellness coaching program, EDIT: Your Life, click here!