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The Busy Mom’s Workout Routine: Burn 200+ Calories In 30 Minutes

This shop has been compensated by Collective Bias, Inc. and its advertiser. All opinions are mine alone. #Sponsored #BeGoodToYourBones #CollectiveBias

You probably don’t know this, but we have 5 kids living with us right now. My husband and I each brought in one child to our marriage and we have one together. We’re also helping out my sister who’s in the Army by taking care of her 2 boys. Our youngest is 3, next is the 9 yr old, the 10 yr old, the 11 yr old and last the 13 yr old.

Whew…it’s a lot of kiddos in one house! Can you imagine all of the commotion going on over here? Oh, did I mention we also have a dog? His name is Chico and he’s a yellow labrador. He howls anytime the 3 yr old cries. She cries a lot šŸ™ Ā Lol!! It’s a crazy mess in our home, but I wouldn’t have it any other way. Unless you can get my threenager to behave, then I wouldn’t mind changing things up around here!!

With a husband, 5 kids, a dog, a full-time job teaching plus a part time job AND running this blog, I get a bit crunched for time.

I bet you’re probably in the same situation as me. Maybe with more kids (God bless you) or less kids or more jobs or a bigger blog to run. Whatever situation you’re in, I get it. We, as moms, get busy!

The problem with being a busy mom, for me, is that I kept putting my exercise and health on the backburner. I figured what’s one more craft night, or blogging night gonna hurt? I can workout tomorrow.

I bet you can guess what happened —tomorrow never happened! I continued to make excuses NOT to exercise and then I was surprised when the weight slowly crept on.

The Busy Mom’s Workout Routine

I decided enough was enough and since my oldest kids have football practices a few days per week I could make use of the time. I created a fun, easy and effective workout routine that burns 200+ calories in 30 minutes. The best part of this routine is that you can do it anywhere: at the park, on a trail, on your treadmill. Anywhere.

Getting some exercise in during my nephew's football practice.
Getting some exercise in during my nephew’s football practice.

Always stretch, get your body moving before starting any exercise. I either do 25 jumping jacks or 50 kettle bell squats before this exercise. I get my heart pumping and my body ready to move!

On a treadmill:

  • Power walk at 3.5 mph for 10 minutes
  • Sprint at 5 mph for 1 minute
  • Slow walk at 2.0 mph for 4 minutes
  • Repeat 2X for a total of 30 minutes.

walking-exerciseOutdoors:

  • Power walk for 10 mins.
  • Sprint or jog as fast as you can for 1 full minute.
  • Slow walk for 4 mins.
  • Repeat 2x for a total of 30 minutes.
fitbit-phone-water
Got my Fitbit, phone for music and my water!

I really like this workout because it works for me. I don’t like running very much but I can handle power walking for most of the routine, I mean the running only takes up 2 minutes and I’m sure we can all handle that!

Don’t forget your cellphone so you can keep track of your time. I use my Fitbit to keep track of the time, my heart rate, the distance I travelled and all of my steps throughout the day. Plus, the Fitbit keeps track of my calories burned.

This easy workout has 10 mins of walking combined with 1 min of running and 4 min cool down. You repeat it twice. You can do this workout on your treadmill or outside. Easy and fun way to burn off over 200 calories.

Words of Advice

Flexibility is important.

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Great idea for us busy moms! A full 30 mins work that is easy to do and burns 200 calories. Perfect for those of us who like to walk, there's only 2 mins total of running in this workout. PIN NOW READ LATER

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Crystal Mendez

Crystal is a work from home mom who loves to write about home life, living with a demanding toddler and the journey towards debt free living.

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2 Comments

  1. Amy Desrosiers says:

    I love your tips or staying active! I often struggle to be active when things get busy around here. I am glad you are carving out time to burn those calories! #client

  2. Wow, these are some great workouts crystal! I never know where to get started. I usually try to head straight to 25 minutes of T25 but my body just can’t handle that right now! I really love your tips!
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