The Best 10-Minute Workout for Busy Moms: The Tabata

Written by
8fit Team @ 8fit
Written by
8fit Team @ 8fit
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Finding an exercise routine that you enjoy and actually sticking to it is a challenge for anyone. But when you’re a mom, it can almost seem impossible.

So, does that mean you should give up all hope if you feel out of shape and out of energy? Absolutely not!

3 Truths every busy mom knows

Truth #1: You have no time

Free time is a luxury you simply don’t have. It doesn’t matter whether you’re working mom or stay-at-home mom, being busy is your norm. Your children always need your attention. You barely get quiet moments to yourself. So, honestly, who has time for the gym?

Truth #2: You barely have space

Did you realize your home got a lot smaller after kids? It’s not an illusion. Children do take up a lot of physical space. Their toys, clothes, stuff, and not to mention, your kids themselves leave no territory uninvaded. Finding a space to work out — and workout uninterrupted — is almost unimaginable.

Truth #3: You have very little (or close to zero) budget for yourself

It takes a village (and a lot of financial resources) to raise a child. Everything costs money: healthcare, daily needs, sitters, education, and more. As a mom, you have to do more with less, and less often means putting yourself and your needs last.

Creating an efficient busy mom workout schedule

This is easier said than done but give yourself the time and space to prioritize your health. You can’t be the best version of you — for yourself and for your children — when you’re not feeling healthy and happy. When you honor your needs by making proper nutrition and exercise a priority, you’ll make it a reality.

How to be a fit mom (no excuses, just results)

Tabata is an exercise routine you can do daily that only takes four minutes. It features 8 rounds of 20 seconds of all-out exercise, followed by 10 seconds of rest. This quick workout consists of two Tabatas and only takes 10 minutes total.

Exercise 1(repeat 8 times)

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Rest for 1 minute
Exercise 2(repeat 8 times)

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Mountain Climbers
Success! You burned 336 calories.

That's right, 300+ calories in just 10 minutes!

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Why is Tabata so effective?

It’s a high-intensity interval training (HIIT) routine, which:

  • Alternates between intense exercises (e.g. jumping and squatting)

  • Keeps your heart rate up, but includes periods of rest to keep you going

  • Burns fuel at an accelerated rate for up to 48 hours

Why is it a miracle workout for busy moms?

1. You burn more calories in less time

Being a mother, you never have enough time. So the shorter the workouts, the more realistic it is for you. HIIT routines are short but intense – perfect for any busy mom who wants to lose weight. Your metabolism will stay high not only during the workout but after the workout as well, burning fat for anywhere between 24 and 48 hours after.

2. You can do this anywhere, without equipment

Don’t let life’s distractions get in the way of your goals. When your body is your gym, you can exercise at home (or anywhere really). You can gain strength and improve your fitness anytime. Even when you’re traveling, or when you don’t have access to equipment – you can exercise. You don’t need an expensive gym membership or a personal trainer.

3. You’re always pushing new limits

Many HIIT exercises — like those in our Tabata routine above — use your body weight as a tool. That means your body can automatically regress or progress in intensity to match your fitness level. The rest intervals are added to give you short breaks so you can recover and continue at your maximum effort. You’ll be tired, but it’ll be over before you know it. In just 10 minutes, you can check “exercise” off of your ever-growing daily to-do list and move on.

The real secret to weight loss

If you really want to see results, nutrition is your best friend. What you eat is very important.

Here are some time-saving tricks you can use to enjoy healthy meals all week, without putting in a lot of work:

  • Pre-plan your grocery lists

  • Start a collection of quick and easy-to-make recipes

  • Be smarter with meal prep (there are many creative ideas online you can use for inspiration)

  • Try meals that you can make-ahead then heat-and-eat throughout the week

  • Try grab-and-go, container-friendly recipes (perfect for your kids to take to school)

  • Make meals in batches but store them in individual portions

Need a little help to get started?

Moms need help every now and then too (you’re just shy of being superhuman). What if there’s an app that can help to take the planning and guesswork out for you? Amazing, right? Well, lucky for you… there is! 8fit is a fitness and nutrition app that offers everything you need to get started.

Healthy & personalized meals

Exclude any foods, whether it’s a preference or allergy.

Efficient workouts

Exercise whenever & wherever, for less than 15 minutes a day.

Expert advice

Get your questions answered by skilled trainers & nutritionists.

Ready to make a change? Sign up for the 8fit PRO free trial and join our community of 20+ million 8fitters.

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