You Only Need 30 Minutes a Day to Tone Up, Lose Weight & Look Amazing
We can’t tell you how many times we have heard women say they need to work out for hours on end to get results. And, if we are being honest, we used to think the same thing. If we don’t have an hour to sweat it out, why would we even attempt? The truth, if you are working out properly, you only need 30 minutes a day to achieve the results you are after.
What does ‘toning up’ mean, anyway?
We hate to break it to you, but there is no way to actually “tone” a muscle. Muscles do two things, they either shrink or they grow…they don’t tone. What people want to see is more muscle definition without excessive levels of growth or bulk, while simultaneously decreasing body fat.
The best way to do this is to train with perfect form and a moderate weight. You want to challenge yourself to the point where you feel a burn but stop before you hit the point of total muscle failure. If you are doing this the proper way, you should be able to achieve this goal in just 30 minutes. If it takes you more than that, your weights are too light. 🙂
Losing fat vs losing muscle
We get it! Society has us trained to measure success by the scale. If it’s not going down, we aren’t reaching our goals. But the real problem with the scale is that it can’t tell the difference between muscle and fat (even those fancy scales that claim to tell you the difference are not accurate.) While a loss on the scale might scream success to you, it could mean that you are losing muscle instead of fat.
Maintaining a good amount of lean muscle keeps your resting metabolic rate elevated, helping you to lose fat in the long-term. If you are doing a lot of cardio, but you’re not adding in strength training, there is a good chance that half of the weight you are losing is actually muscle.
The Best Workouts for Busy Moms
So what workout will get you the best results? A progressive training program that combines strength training, HIIT and cardio. The key here is a progressive model. Your body adapts to exercise and needs to be constantly challenged to see muscle growth. Doing the same thing day after day may maintain the muscle and strength you have built, but you will stop seeing improvements. If your goal is to lose weight, it puts you at risk for a weight loss plateau.
Believe it or not, but there is a method to the madness when you follow a progressive training program. Our Fit Mama In 30 Workouts are strategically planned every month to give you the best results possible, in the least amount of time. Instead of sorting through a database of workouts, we design a workout calendar with each month to progress your strength, improve your endurance and of course keep you entertained. Read on to see the various types of workouts you should be doing every week!
HIIT
High Intensity Interval Training (HIIT) is a training technique in which you give all-out effort through quick, intense bursts of exercise, followed by short recovery periods. This type of training gets your heart rate up and burns more fat in less time. Because of its intensity, you only need 20-30 minutes of this type of training.
Weight Training with Dumbbells
While watching the calorie burn go crazy on your Apple Watch is what we all crave, the truth is, weight training is what you need for your body to change. Yes, you need to be in a calorie deficit to lose weight, but if you are only focused on high calorie burn activities, you will miss all the benefits of weight training.
We suggest weight training 4 times a week. There are four ways to achieve progressive resistance and we include all 4 types every month in our member workouts.
- Increase the weight you are lifting
- Increase the number of reps
- Increase the number of sets
- Shorten the rest time between sets
Your goal every weight training session should be to pick one of the 4 methods above. Want to give progressive training a try? Check out our 2 Week Free Trial!
Bodyweight exercises
If you think the only way to build strength is to lift weights, think again! Bodyweight workouts have been shown to be effective and efficient when it comes to building strength, endurance, flexibility and balance.
Bodyweight workouts offer you the opportunity to train muscular endurance and cardiovascular endurance at the same time. Bodyweight training offers an endless variety of moves and the convenience of being above to perform these workouts anywhere since equipment is not needed.
Won’t I get bulky from weight training?
When someone mentions weight training do you immediately think of the incredible hulk? While you can look like the hulk if you want to, the reality is that the only way to bulk your body is to bulk your diet. This would require you to consume well over the typical daily calorie intake and have a very specific formula of protein, carbs and fats.
Weightlifting alone will not make you bulk. In fact, weight training will actually increase the number of calories you burn daily even when you’re not actively lifting weights. This is why we include 4 weight training workouts every week in our program.
How Fast Can I Lose Weight?
We know you want to see that number on the scale drop quickly, but, slow and steady always wins for long term results. We recommend aiming for a goal of .5-2lbs per week. If you lose anymore than a few pounds a week, there is a good chance that you are losing muscle mass along with fat. Losing weight fast just to see a number drop is not a healthy, long term approach.
In need of some support?
It’s time to own your body again! And we want to help. This program won’t have you counting calories, weighing your food or stressing out over every bite you eat. You’ll discover a better way to lose weight, strengthen your body and feel amazing doing it.
Mom life is demanding, busy, and ever-changing which is why this program is designed by moms, for moms just like you. We’re not working out in perfectly lit studios with a team of ripped people behind us- we are real moms, making time in our schedule to get it done and feeling awesome doing it. You’ll gain a community of women-just like you- supporting you near and far.
Let’s do this!
