workout plan when I only have 3 days a week to exercise

[Anonymous]

Just had baby #2 and want to tone up but have no time. I can carve out 3 days a week at 45 mins to an hour. What should I do to maximize this time? How much cardio, how much strength? Specifics are really appreciated!!

[Anonymous]

Lift heavy & walk with baby every day. Aim for 10-15k steps.

[Anonymous]

When I started Crossfit I only did it three times a week. It was enough for me to lose weight, get defined abs and some muscle definition. I do it more often now because I enjoy it so much but 3 times a week was enough.

[Anonymous]

Just focus on your diet, that is where you will make the greatest progress.

[Anonymous]

I like the Sweat app from Kayla Itsines. 3 days a week workout that you combine with other days if you can. It kicks my butt but is so rewarding!

[Anonymous]

Maybe you could do a quick full body lifting routine for 15-20 minutes and do some high intensity cardio for the rest? Don't skimp on the weights - lift heavy.

[Anonymous]

Anonymous wrote:Maybe you could do a quick full body lifting routine for 15-20 minutes and do some high intensity cardio for the rest? Don't skimp on the weights - lift heavy.

This, though you'll be hard-pressed to get in a full body lifting routine in 15 minutes. I superset and can do full body in 35-40 minutes, depending on how free the squat rack is. Focus on compound exercises that work multiple large muscle groups. Then, 20 minutes of intervals on the treadmill. Do this twice/week and then a fairly intense cardio session for the third. Or, figure some way to break up the weights so you lift three days, but don't work the same muscles more than twice to give them time to recover.

[Anonymous]

Anonymous wrote:Just focus on your diet, that is where you will make the greatest progress.

Huh? Diet won't make you fit.

[Anonymous]

Anonymous wrote:Just had baby #2 and want to tone up but have no time. I can carve out 3 days a week at 45 mins to an hour. What should I do to maximize this time? How much cardio, how much strength? Specifics are really appreciated!!

Can you workout with the babies? I did. I had a double baby stroller and ran and rollerbladed with them. I never used my kids as an excuse not to exercise, I just brought them along.

[Anonymous]

Anonymous wrote:

Anonymous wrote:Maybe you could do a quick full body lifting routine for 15-20 minutes and do some high intensity cardio for the rest? Don't skimp on the weights - lift heavy.

This, though you'll be hard-pressed to get in a full body lifting routine in 15 minutes. I superset and can do full body in 35-40 minutes, depending on how free the squat rack is. Focus on compound exercises that work multiple large muscle groups. Then, 20 minutes of intervals on the treadmill. Do this twice/week and then a fairly intense cardio session for the third. Or, figure some way to break up the weights so you lift three days, but don't work the same muscles more than twice to give them time to recover.

Op here -- thanks for this. Where do I start putting together a weights routine? Websites? I have been doing the same old thing since my pre-wedding workouts 6 years ago and I don't even know what I'm doing really.

And to the poster who mentioned crossfit--I may eventually try that! Right now I have free gym at my office so I'd rather start there. But if I get in decent shape I would like to try it.

[Anonymous]

If I were JUST starting out, I'd power walk for those 3 days and just get my fitness level up for a solid month before progressing.

[Anonymous]

I found Jillian Michaels workouts to be really great post baby. I do one of the 7-day shred workouts (about 40 minutes) for a workout. If you are out of shape, you can work your way up from the 30 day shred which are more like 25min.

Otherwise I would split your workouts between weights and cardio and do the cardio in intervals (you can also do lightweight reps while on an elliptical or treadmill). It wouldn't hurt to hire a personal trainer for a session or two to develop a workout plan for you.

Also, depending on how recently post-partum you are, I found this ab circuit to be really great:
http://www.bodybuilding.com/fun/post-natal-ab-training-fit-mommy-core-circuit.html

It's much easier than I'm used to, but they put this caveat up front. By doing it, though, I think I'm already in much better core shape than I was several months post-partum with my first and I'm only 7w with #2.

[Anonymous]

I'm 16:39 - I go to Gold's and can fit in about 18 weight stations in 20 minutes, 25-rep sets, if I'm efficient and people aren't on the machines, making me wait for them. I lift 3 days a week and that plus the cardio has me pretty defined. So you can get a full-body routine in a short time. I bet you could get a decent HIIT routine going in that time if you were ok with minimal resting.

[Anonymous]

Anonymous wrote:I'm 16:39 - I go to Gold's and can fit in about 18 weight stations in 20 minutes, 25-rep sets, if I'm efficient and people aren't on the machines, making me wait for them. I lift 3 days a week and that plus the cardio has me pretty defined. So you can get a full-body routine in a short time. I bet you could get a decent HIIT routine going in that time if you were ok with minimal resting.

OP again. Where do you learn how to do HIIT? A personal trainer? I had one session with one recently and it was not very helpful. She had me doing weird exercises that I just wouldn't do on a day to day basis. I want simplicity! Stuff I can do at any gym with free weights or weight stations.

[Anonymous]

Buy The New Rules of Lifting for Women, Starting Strength or Strong Curves. Lift 3 times a week for an hour. this will change how your body looks.