Full Body Exercises – Fat Blasting Routine for When You Are Short On Time

Seriously how do you squeeze in full-body exercises when you literally have no time for yourself?

Finding time to exercise can be really tough as a mom; the list of to-dos is unending.


When I actually find the time, I am already exhausted from all I had to do during the day.


Sometimes just the thought of everything I need to do gets me more tired than the actual exercise. 😄


I’ve told myself a lot of times that maybe my days of working out are over.


However, I was determined to look for a way to make it work.

💡TIP: Working out will help you lose weight, but to get the best out of your healthy living and weight loss, you need to combine a good workout routine with healthy eating. As it is said,” Abs are made in the kitchen”.

As a busy mum, I find that the easiest way to have healthy food at home is by meal planning. THIS $5 MEAL PLAN is what I use, and it’s a lifesaver     .>>> Click to check it out HERE and thank me later. 😁

I’ve realized that finding time to exercise for 60 minutes plus is almost impossible, so I decided to stick with 15 minutes quick workout and aim for consistency.

This works perfectly for me because on days that I can squeeze in more time do the whole circuit twice, which easily gives me a great 30-45 minutes workout.

In addition to this, I try to move more during the day while going about my daily activities.

The best part is these quick 15 minutes full body exercises require no equipment, and they are a great way to get your heart pumping.

They are very effective despite the short time required.

Aim to rest for 60 seconds between each round; of course, you can take as much time as you need if you need more.

Now clear a spot in your living room, or claim a corner of your home. Let’s get to it.

FULL BODY EXERCISES ( NO EQUIPMENT NEEDED)

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1. JUMP SQUATS

This is a two in one move, and I do this when I have less time instead of the regular squats to increase the intensity and burn more calories quickly ( 15 minutes ).

Jump squat works the largest muscle groups in our body, the hamstrings, quads, and glutes.

It’ll also fire up our heart rate, giving a great cardio fix.

Not up for jumping? no problem.

You can also do bodyweight squats, it is equally as effective.

🔶How to do this:

• Start by standing straight up with your feet flat on the ground, hip-width apart. Keeping your arms straight out in front of you, drop into a squat position, keeping your back straight and your chest up
• Press through your heels and extend your arms down to explode off the ground, jumping as high as you can.

•  When you land, lower your body back into the squat position to complete one rep—land as quietly as possible, which requires control.
•  Aim for 3 sets of 30

By increasing the speed, you’ll also be maximizing your calorie and fat burn, which translates to weight loss.

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2. MOUNTAIN CLIMBERS

Mountain climbers are so effective, they always leave my core burning.

It is really great for your abs, targets the obliques and those love handles.

However, dont forget to pay attention to your form to avoid popping your hips up if you really want to strengthen that core.

 🔶How to do this:

• Start in a push-up position with your hands directly underneath your shoulders.
• Keeping your butt down and your whole body as flat as possible, bringing your right knee in towards your chest, then your left knee. Repeat at a rapid pace
• If you’re feeling this in your abs and shoulders, you’re doing it right!
• Aim for 3 sets of 30

💡  Try not to pop your hips up when you switch your legs.

Instead, it would help if you focused on keeping your pelvis in line with your shoulders.

Keep your core tight, and use your abdominals to draw each knee forward as close to the chest as possible.

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3. SUMO SQUAT JUMPS

This is just a variation of a standard squat.

The major difference is this squat; you take a wider stance and position your feet turned out.

It works the glutes, hip flexors, quads, hamstrings, and particularly this works the inner thigh.

I love this exercise because it tones and strengthens the inner thigh.

The jump adds more intensity and cardio, giving a great workout and fat burn in a short period.

This is a great addition to a full body exercise routine.

🔶How to do this

• Stand in a wide sumo squat position with your feet slightly turned out, arms resting on your hips.
• Jump up explosively, keeping your core engaged.
• Land with control, lowering your body back into the wide sumo squat position to complete one rep.
• Aim for 3 sets of 10

4. LUNGE JUMPS

These basically lunge with jumps.  To reduce the intensity, you can perform the lunges without the jump. That also offers a fantastic burn.

🔶 How to do this:

• Stand with your feet together and your knees soft.
• Jump and come into a lunge with your left leg forward.
• Push off with both feet, jump with them together, and then hop into a lunge with your right leg in front.
• Jump with your feet back together to complete one rep

 

5. GLUTE BRIDGE

Of course, I cannot neglect the booty, so yes, more booty exercises.

The glute bridge is a great addition to a full body exercise routine.

The glutes and hamstrings and surprisingly increase my heart rate. (which means more fat burn).

I would never have guessed, especially because the exercise is done lying on the floor.

This is also a great core strengthening exercise.

The glute bridge requires you to engage your transverse abdominal muscle, your deepest ab muscle, and your glutes when you’re pressing your hips up, moving against gravity.

Exercises that work your booty with added benefits are the best (something extra along with booty gains).

🔶How to do this: 

• On your mat, lie on your back with your knees bent and feet flat on the floor. Be sure to keep your feet underneath your knees, not in front. Plant your palms by each side, facing down.
• Press through your heels to raise your hips to the ceiling, tensing your abs and squeezing your butt as you do. It would be best to make a long diagonal line with your body, from shoulders to knees.
• Hold for a few seconds, making sure your spine doesn’t round, and your hips don’t sag. Keep your abs and butt muscles engaged.
• Lower down to the ground; this is considered one rep.
• Aim for 3 sets of  20

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6.Burpees

Finish up strong with burpees.

Burpees might just be the most efficient exercise on earth, but OMG, they leave my arms so sore.

They, however, make my arms significantly well-toned, so absolutely worth it.

Who needs weights …

🔶How to do this :

• Start in a standing position.
• Squat down and put your hands on the floor, about shoulder-width apart.
• Keeping your hands there, jump your feet back so you are in the push-up position.
• Next, jump your feet back towards your hands.
• Reset your body into the squat position and jump straight up. Once you land, repeat.
• If you need to take things down a notch, step back into the push-up position, one foot at a time, and eliminate the jump once you step back up to standing.
• Aim for 3 sets of 20
  

This routine usually takes me about 15 minutes to complete but might be longer if you take many breaks or long breaks between the full body exercises.

Not that it matters, it’s important to listen to your body.

However, they are very effective, calorie-torching full body exercises that help burn fat and build muscle long after you’ve worked out.

You did it ….

Which of these full body exercises is your favorite?