Mommy & Me Tabata Workout

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My days seem to be JAM packed from 6am to midnight (and sometimes later!) with carpooling, errand running, business meetings, activities with the kiddos, and maybe a few minutes alone with Chris…they are FULL days with not much breathing room! While getting to the gym can feel extremely difficult most days, here’s how you CAN get in your workout plus some extra QT with your cute littles: Mommy & Me TABATA. This workout is just 4 minutes in total (yes, you read that correctly!), is super easy to follow, and best of all?incorporates your kids!

Outfit Details: Reebok Chrome Sneakers (similar here and rose gold here ), Reebok Camo Leggings (lighter version here and similar here), Reebok Sports Bra, (similar here), Ruby’s Sneakers (similar here)

First of all, you might be wondering what in the world is Tabata? Tabata is a high intensity interval training (HIIT) workout that takes only a few minutes! I’m not kidding?it’s short, to the point, and SO FUN! The pace, intensity, and number of reps make it a SUPER effective use of a tight time frame! You can easily do this at home and it will fit into even the busiest of schedules. 

Here?s what you do:

  • Since this is a Mommy & Me workout, snag one of your kiddos to join you!
  • Set a timer for 4 minutes or download a Tabata timer (like the one we have in The TRANSFORM App ?). Here?s what you?ll do:

Step 1: Choose one of the movements below and do it for 20 seconds.
Step 2: Rest for 10 seconds. Rest time is a great time to get in some extra snuggles and tickles! ?
Step 3: Repeat steps 1 & 2 for 8 rounds?there?s your 4 minutes!

If you have more time, try to squeeze in another Tabata during the day. Choose a different move (preferably one that works different muscle groups) and challenge yourself for another 4-MINUTE workout!

The Movements:

1. Squats: Depending on the age of your kiddo, hold her in the front for front squats or piggy back-style for back squats…or do a round of both!

2. Swing Ups: Don?t forget those high fives and kisses during this one!

3. Planks: If you can go longer than 20 seconds at a time, go for it! Just be sure and do those rest seconds in between. 

Planks are amazing exercises that strengthen your abs, core, and back muscles + your glutes and hamstrings. They also help improve your posture and balance, so be sure and include these in your workout routine regularly!

What other movements would you add to your Mommy & Me workout? Please let me know below?Ruby and I are waiting to see what you come up with! ๐Ÿ˜‰

Xo,

Heidi

Related reading:

Mommy/Daddy & Me Workout: Stroller Edition + My Biggest Giveaway Ever!
Shape Up for Summer: My Babywearing Workout
A Lotta Tabata || 4-Minute Total Body Toning Workouts
Fit in 9 Minutes: The Busy Woman?s Workout
Powell Pack Workout | Deck of Cards

48 Responses

  1. Love this!! Many days the only way I get my workout in is by including my kids. They love to be right there working out with me or cheering me on! @beach_mom_life

  2. I love these workouts! They are a great wirkout when you are short on time. I like to do them with my grand daughter sometimes. @angie_kirk813

  3. Hard to pick just one favorite blog post for the giveaway, but I dig this one. I am a stay at home mommy to two kids and a full-time student obtaining a bachelors in Sports and Health Sciences. My husband is in the military, so we don?t have family around to watch our kids… hard to trust people ya don?t know, so I am home with my kids all the time and can?t make it to the gym. I have acquired some exercise equipment, but who knew I gave birth to two of the best weights ๐Ÿ˜‰ lol! This is awesome and perfect for me and my kids!
    Kianna
    Instagram handle @kiannamk

  4. I love this!!! My son loves to workout with me. @jasmineagui
    By the way I saw you at Monday night raw a few weeks ago I was too scared to ask for a picture with you lol.

  5. This is such a great tip! Making it to the gym doesn?t always happen, which is fine because it isn?t necessary! However, babies can make it tricky getting anything done at home so incorporating them in a short, but great, workout is a great option!

    Thanks for hosting such a fun giveaway!

    @kelbarber

  6. Love this post!! I teach fitness class for mommies now and would love to start one that incorporates our kiddos using these moves. And the transform booty band is epic!!

  7. Hi Heidi,

    I am one of Gina’s co-workers! Yes, our lunch periods have turned into a weight management support group, recipe swap, and venting session. I have battled my weight my whole life. At 300 pounds I underwent gastric bypass surgery. Although most see it as an “easy way out” it is simply a tool, and I still struggle. I have developed an actual fear of food and dream of a day that the thoughts, fear, and anxiety of food no longer control my daily life. I have undergone infertility treatments, a high risk pregnancy, a divorce, and a remarriage. With my remarriage, came a natural pregnancy (Yay!), which turned into another high risk pregnancy at 23 weeks with an uncommon liver condition. I was constantly prepped by doctor’s to expect the possibility of a stillborn baby, with a 100% guarantee of a premature baby. That’s all my family needed to hear- I was continually reminded to eat, eat, and eat some more to build my baby’s weight because I was guaranteed an early delivery. My husband, God Bless his soul, was constantly feeding me. Although it was healthy food (protein shakes, fresh juiced drinks, fruits, etc…) I was living a day to day life in constant face and reminder of my fear- FOOD.

    We are an extremely funny group of people, and being teachers, are definitely not afraid of hard work, being dedicated, and a challenge. But, we do recognize that we need help. It is amazing how food is a struggle for so many people. Everyone has their own story. If anything, I have learned from my weight loss (and gain and loss…) journey that it cannot be done completely alone. Success is found in the support of those that care. I love my coworkers, we are an entertaining bunch who would make great clients or “supporting actors” in your next season! Once your schedule allows, please think of a us and visit NJ and meet a close knit group of fabulous teachers who want to band together, and challenge ourselves to transform our lives!! Thanks for taking the time and reading about my life ๐Ÿ™‚

  8. Hi Heidi,

    My co workers and I have been talking about you and Chris on a daily basis. Three of us are new moms, and the other is our friend that struggles. We seem to be struggling with losing any weight nevermind just the baby weight. We have busy schedules, all teachers that do afterschool programs, and come home to kids with some husbands working at night. One of the girls say we are dreaming about u guys running down our halls in NJ to help this group that is in a funk! Prove her wrong! We need you guys!!!!

    1. Hi Gina: I know Chris and Heidi are so grateful for you support! You all can begin your transformation journeys with the tips and tools in this post: https://heidipowell.net/9060. And their app – TRANSFORM with Chris and Heidi – is another awesome option! It offers you customized meal and workout programs that adjust as you progress towards your goals plus the all-important life lessons that are so crucial to life-long change. It’s kind of like having Chris and Heidi in the palm of your hand as you go through your journey. You can learn more about the app here: http://thetransformapp.com. You all can do this! ๐Ÿ™‚

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