30 Minute At Home Fat Burning Workout

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Have you heard of Circuit Training yet?

If not, then you are missing out on a whole new way of exercising that optimizes your time,

abilities, and packs a punch, which leaves you feeling like a million bucks after completing this

style of workout.

Circuit training is a form of body conditioning or endurance training or resistance training using

high-intensity. It targets strength building or muscular endurance. An exercise "circuit" is one

completion of all prescribed exercises in the program. When one circuit is complete, one begins

the first exercise again for the next circuit. Traditionally, the time between exercises in circuit

training is short, often with rapid movement to the next exercise.

I believe that Circuit Training is the perfect style of workout for busy moms who need to get big

results in a little amount of time. This style of training also allows you to get creative with the

types of exercise that you are doing on a regular basis.

I set up my Circuit training classes in sections dedicated to a certain part of the body. As far as

equipment goes, you can use your body weight, resistance bands, dumbbells, glider discs, and

any piece of gym equipment that is at your disposal. This type of exercise can be done in a

large or small class setting, or solo. As far where you can workout, the options are limitless.

Create a class for your living room, gym, or outdoors.

Here is a copy of a FREE full body 30 minute circuit training class that I teach locally.

Please feel freeto use this workout template or just borrow the format and create your own fun and fast exercise routines. The circuit is timed, and needs to be completed 5 times to get a full 30 minute workout.

I also listed modifications, and pro tips so that you can tailor this workout to your personal needs.

If there is a modification that you need or would love to see included in the future please e-mail me at simplyfitwithashley@gmail.com.

Want more free workouts, easy recipes, and motherhood wellness hacks? Then grab your spot today in my FREE and amazing Facebook community: https://www.facebook.com/groups/595865724255956/. It’s a place where you can ask all new Mama fitness and nutrition questions in a judgement free place.

Circuit Class

Stations: 6

Style: Total Body

Duration: 30 min

Rest: Between 3 & 4 (45s)

Equipment: Resistance Bands & Dumbells 3-5lbs (heavier if preferred)

Station One: Warm Up - 1m (fast & controlled)

30s High Knees

30s Windmills

Station 2: Legs - 1m

Start standing, with resistance band at your shins/ankles, move into full plank position lift up

right leg, then lift up left leg while in plank pushing into the resistance band a total of 4 times.

Crawl forward, stand up and do 2 sumo squat with explosion jumps

Modification: Sumo Squats with resistance bands, no jump

Carpal Tunnel Modification: Take Planks on forearms, and crawl forward using fists

Station 3: Butt- (30s + 30s)

Curtsy Lunges, How to do it: Stand with your feet hips-width apart and your hands pressed

together at chest level. Keeping your hips square, step your left leg diagonally behind you and

bend both knees at a 90-degree angle, keeping the knees behind the toes. Pause, then press

into your right heel to return to standing position as you extend your left leg into a side kick.

That's one rep.

Rest- 45s-1m

Station 4: Core- 1m

Rock the Boat.

Start in boat pose, balancing on tailbone with feet in the air, knees bent and shins parallel to the

floor. Hold a single dumbbell horizontally with both hands in front of chest. Engage core to twist torso to the right, lowering dumbbell toward the right hip. Repeat on the left side. Only moving the upper body, and tucked in tight. Resist the urge to tilt hips side to side. Only the upper body should move.

Modification: Lower feed to the ground, if having feet up becomes to intense

Diastasis Recti Modification :

Single-Leg Lift

How to: Lying on your back on the floor, plant your left foot on the ground, knee bent and right

leg straight out in front of you. Place your hands slightly behind you (a). Inhale, then, with your

right foot turned slightly outward, exhale and lift your leg up toward the ceiling, keeping your

knee straight. Think about pulling your belly button in and up toward your spine for that core

compression (b). Repeat for 20 reps, then switch sides. Perform two sets.

Station 5: Arms - 1m

OVERHEAD DOUBLE PUNCH

Start with feet wider than hip-width apart, holding a 3-pound dumbbell in each hand, elbows

bent out to sides (A). Extend arms straight overhead, punching with power (B). Return to start

and repeat. Do 30 reps.

Pro tip: Be sure to push through your full range of motion.

Station 6: Group Pick- 1m

A. Mountain Climbers- Start in high plank and draw your right knee under your torso, keeping the toes off the ground. Return your right foot to starting position. Switch legs and bring your left knee under your chest. Keep switching legs as if you're running in place.

OR

B. Butt Kicks- Stand with feet hip-distance apart. Kick your left heel to your left glute. Set your foot back down and repeat with your right foot. Continue alternating quickly for 45 seconds.

OR

C. Group Wall Sit with Resistance Bands

Diastasis Recti Modification: Wall Sit

Stand tall with your feet hip-width apart about 1.5 feet in front of a wall. Bend your knees and

hips to squat down so your back is flat against the wall. Hold this position (a). From here,

perform one core compression and then, while holding the first contraction, perform a second,

feeling your stomach draw in closer to your spine (b). Pause, then relax the compressions (c).

Perform one two- to three-minute set 2-3 times per week.

Cool Down: Stretches (your choice)

Want more free workouts, easy recipes, and motherhood wellness hacks? Then grab your spot today in my FREE and amazing Facebook community: https://www.facebook.com/groups/595865724255956/. It’s a place where you can ask all new Mama fitness and nutrition questions in a judgement free place.