Every mom has different fitness goals after she delivers her eight-pound bundle of joy...and then finds herself with twenty more to lose. So many moms are just getting started and looking for ways to get motivated or get into a new routine. This moderate cardio workout is an achievable challenge for fitness-minded moms.
45-Minute Treadmill Workout
Here’s a 45-minute treadmill routine that will definitely get your heart pumping. It’s tough, but you can do it!
- 0:00–1:30: Walk at 3.5 miles per hour, with the incline set at 2 percent. (As I mention when describing my 60- minute workout, adding a little incline gives you a more intense workout.)
- 1:30–10:00: Jog at 5.0 (keep the incline at 2 percent).
- 10:00–20:00: Do intervals, alternating between 90 seconds of hard running at 7.0 or more and then 1 minute of speedwalking (this is your active recovery period) at about 4.0. Start with the hard running and end with the speedwalking.
- 20:00–24:00: Slow the treadmill way down to 1.0 or 1.5 and do moving lunges.
- 24:00–32:00: Increase the incline to 4 percent and jog at 5.0.
- 32:00–40:00: Slow down to 3.0 or 3.5 speed and crank the incline way up to 10 percent. Climb that hill!
- 40:00–45:00: Bring the incline back down to 2 percent, and cool down with 1 minute of jogging at 5.0, 2 minutes of speedwalking at 4.0, 1 minute of walking at 3.0, and a final minute of walking slowing at 2.0.
Tailoring the Workout for You
If you get tired, don’t give up on the whole thing. Back off for 30 seconds or a minute, but keep moving, and try again to get back into the rhythm of the workout as soon as you’re ready. Also, keep in mind that the numbers I give you here are just guidelines, and you need to do whatever is going to challenge you and get you working and sweating. When you feel like you’ve mastered this one, you can move on to the 60-minute workout in The Mommy Diet.
Working mom Alison Sweeney is an award-winning actress and host of NBC's The Biggest Loser. For more fitness tips from Alison, check out The Mommy Diet, a month-to-month plan for a healthy body and mind before, during and after pregnancy.
The views expressed in this article are those of the author and do not necessarily represent the views of, and should not be attributed to, POPSUGAR.