Hello!

Want to burn some calories whilst you baby sleeps? Luke Heath, founder of Luke Heath Fitness App, gives his 5 minute fat burner workout you can do whilst bub is happily sleeping!

Equipment Needed:

1 x drink bottle 1 x towel

Bub is down for a nap and you are up for an at home workout. Who knows how long your bub will nap for, so let’s get that fat burning started and get burning fast.

Warm-up:

Before you start, complete a short warm-up which might include marching on the spot or a shot walk.

Step 1 – Lunge knee lift:

Step one leg back long, hip width apart to the 90 degree of the front leg and your back leg in lunge position, lowering the hips. Lift through your hips and drive your rear knee forward to your hip height, activating some serious burn and tone on your glute area and quad muscles. Return to the lunge, repeat and alternate sides.

7 reps each leg or to your maximum

Step 2 – Dynamic Lunges:

Similar to step one, step one leg back out long into a lunge position with your feet hip width apart. Lower yourself down into a 90 degree front leg, back leg lunge position. Then rise, pushing through your legs, off from the heel of your foot and return your feet side-by-side. Repeat on the other side. Swing your arms in a running movement to power through your lunges and increase speed slightly.

15 reps each leg or to your maximum

Step 3 – Side squat and lunge:

Stand with your feet hip width apart, with your fists comfortably resting on your hips. Step to the side into a wide squat sinking down to 90degree knee bend and ensuring weight is in your heels. Reverse the movement stepping the same foot in and straight back to the lunge position hitting that 90degree knee bend. Push up out of the lunge and repeat on the other side.

7 reps each side or to your maximum

Step 4 – Walking hands push-up:

Start in the chest push-up position with your hands wide and lower yourself into the push-up with your arms at 90degrees and core engaged. Push back up and end with a slight bend in the elbow at the top. Walk both hands into the tricep push-up position (elbows right by your sides) directly under the shoulders and perform a tricep push-up. Walk the hands back out wide and start again. This will target your core, chest and triceps.

15 reps or to your maximum

Step 5 – Close Towel Rows:

Sit down and wrap the towel around the backs of your feet, gripping each end in your hands, ready to use your legs for resistance. Push your feet away from your body with just enough pressure so you can pull the towel towards your chest then squeeze your shoulder blades together to work your back and arm muscles. This is a great exercise because you can also add resistance as you reverse the movement, ready for the next rep.

15 reps or to your maximum

Step 6 – Bodyweight crunches:

A simple but effective way to tone your core muscles. Laying on your back with knees bent, place your finger tips lightly behind your head and have your elbows out wide. Lift up into a crunch, rolling your ribs over your hips with your shoulders off the ground at the top and looking toward the ceiling. Lower back to the ground and repeat.

15 reps or to your maximum

Cool down and stretch!

To download the Luke Heath Fitness App click here.

For further information on Luke Heath check out the website here.

Main image courtesy of Shutterstock.com
  • A five minute fat burning exercise routine!!! Who hasn’t got time for this? What a wonderful creation, we are all so time poor nowadays, to fit a workout in to five minutes is ideal. I’m printing this out!

    Reply

  • Ill have to print this out & put on my fridge so I can remeber what to do.

    Reply

  • Such a good article.
    Now if only I could remember all the exercises.

    Reply

  • I have been doing a workout very similar to this and it is workin

    Reply

  • All good in Theory if your baby actually sleeps ; )

    Reply

  • looks like a great workout!

    Reply

  • I need to try these!! thats if my baby ever sleeps haha

    Reply

  • Oh I remember the burn lunges and bring on!

    Reply

  • I so need to get back into exercise and with this program, there really is no excuse!

    Reply

  • I will have to give this a go.

    Reply

  • great article and selection of excercises.

    Reply

  • Cleaning the house also can burn off energy and probably a bit more feasible for the early days.

    Reply

  • Ok I need to do this…….thanks for the inspiration

    Reply

  • A very do-able routine! Thank you!

    Reply

  • Thanks for sharing. I have no excuse about not having enough time now! I will be giving this a go. The lunges are optional right ;)

    Reply

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