As a mom taking care of children, working out can seem impossible amidst the chaos of daily life. As someone who couldn’t last five minutes babysitting, I don’t know how you do it. Between cooking meals, working remotely, cleaning the house, and having to listen to that same episode of PAW PATROL for the millionth time, I know it’s not easy to find time for yourself. But if you can manage even just 20 minutes, you can build muscle and get your heart pumping. Let's break down a comprehensive routine that targets all major muscle groups while simultaneously training your cardiovascular system.
1. Compound Lift Phase (10 minutes):
Compound exercises engage multiple muscle groups at once, making them perfect for time-efficient workouts. We’ll start by pairing a pushing movement with a squatting movement.
1a. Push-Up
- Targets: Chest, shoulders, triceps, and core.
- Instructions: Perform 3 sets of 8-12 repetitions. Modify as needed to match your fitness level.
1b. Squat
- Targets: Quadriceps, adductors, and glutes.
- Instructions: Perform 3 sets of 8-12 repetitions. Focus on proper form and depth.
Now we’ll pair a pulling movement with a hinging movement.
1c. Banded Row
- Targets: Upper back and biceps.
- Instructions: Perform 3 sets of 10-15 repetitions. Focus on pulling your shoulder blades together.
1d. Romanian Deadlift (RDL)
- Targets: Hamstrings, glutes, lower back, and core.
- Instructions: Perform 3 sets of 8-12 repetitions. Maintain a neutral spine and focus on feeling the stretch in your hamstrings as your hips draw back.
2. Isolation Phase (5 minutes):
Isolation exercises target specific muscle groups, helping to build smaller muscle groups without inducing as much fatigue as our compound movements. In this phase, we’ll do a 3-exercise set including biceps, shoulders, and calves.
2a. Bicep Curls
- Targets: Biceps.
- Instructions: Perform 3 sets of 10-15 repetitions using dumbbells or resistance bands.
2b. Lateral Raises
- Targets: Shoulders (deltoids).
- Instructions: Perform 3 sets of 10-15 repetitions using dumbbells or resistance bands.
2c. Calf Raises
- Targets: Calves.
- Instructions: Perform 3 sets of 15-20 repetitions. You can do these on a step or flat ground.
3. Cardiovascular Phase (5 minutes):
What good are big muscles if we don’t have a healthy heart? In this section, we'll incorporate high-intensity movements to get the most cardiovascular benefits in the least amount of time.
3a. Jump Rope
- Instructions: Spend 5 minutes jumping rope at a high intensity. Focus on maintaining good form and alternating between different styles of jumps (e.g., single leg, double unders).
OR
3b. Burpees
- Instructions: Perform as many burpees as you can in 5 minutes. Start in a standing position, drop into a push-up, jump your feet back in, and explosively jump up.
Conclusion:
The fitness industry tends to think everyone has all the time in the world. Most advice is geared toward people who prioritize the gym over everything else. But we understand that exercise is just a small part of the day. With this 20-minute at-home workout routine, you can build muscle and improve your heart health while still taking care of your family, doing your work, and living your life.
