Cardio Workout That Will Burn Your Fat Up

When I do cardio, I love to incorporate light body weight into it so that I can engage my muscles without over-working them and drive my heart rate through the roof. This routine I put together is great for those mommies or others who don't have access to a gym and need something they can do depending on how much time is available. The longer you go, the rougher this one gets. If you only have 15-20 min., it's perfect because it warms you up fast and has you humping. Of course, for a shorter workout you will want to make your moves as hard as possible and the longer you go you will want to pace yourself.

If you like this routine, think about joining Phit-N-Phat. Members of PNP get a book filled with cardio routines like these and routines for all sorts of machines, access to a library of strength training routines, and support in our private forums from like-minded women and ME!

15, 30, 45, or 60 Min. PHAT MOMMA Home Cardio
This is a choose your destiny routine. You will need a step bench or the bottom of a set of stairs and one pair of 3 or 5lb dumbbells. Oh, and determination to finish!

Beginners – use no weights and use arms when you can.

Intermediate – use 3lb hand weights and add arms in when you can.

Advanced – use 5lb hand weights and always use your arms with intensity.

Segment One:  Warm Up
1 min. Alternating Stepping on bench/stairs
1 min. Imaginary Jump Rope (just hop about 1 in. off ground quickly and slightly move arms)
1 min. High Knee Marching in Place – hold hands at chest level and meet your knees to your hands
1 min. Running Toe Taps – tap bench with toes but go quick – you will need to be hopping to go fast enough
1 min. Jumping Jacks without arms

Segment Two: Repeat Once for 15 min. routine, twice for 30, three times for 45 – 60 min.
20 Body Weight Squats to 90 degrees with an Overhead Press when you stand up
1 min. of Jab Punches (with or without weights…control your punches)
20 Alternating Lunges with a lateral raise when you come back up
10 pushups, rest 10 seconds, 10 pushups
20 Step Ups (20 on right leg, 20 on left leg or as many as you can do – go fast like a step class repeater)
20 – 30 Dips (find a chair if you need)
30 seconds of Walkouts (in high plank position with hands on your step bench or on the floor in front of you – this is 12 o’clock - walk your hands over two times to 10 o’clock then walk your hands back 12 o’clock. Walk hands to 2 o’clock and back to 12 o’clock. Repeat going back and forth.)

Segment Three: One or two times through for all routines (depending on your time)
30 seconds of Mountain Climbers
flip and do 20 crunches (hold at top for 2 seconds)
20 seconds of Squat Thrusts
flip and do 20 bike crunches with a 2 second pause (breath out at the pause) as you tap your knee and elbow
10 Burpees
15 Reverse Crunches

Segment Four: Cool Down
30 seconds of jumping jacks
30 seconds of light running toe taps
30 seconds of marching in place
30 seconds of walking around your room
30 seconds of deep breathing in and out

Let me know if you have questions!