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Workout Wednesday: The 20-minute Baby-Friendly Workout

Workout Wednesday:  The 20-minute Baby-Friendly Workout

by Wendy Wright

7 months ago

I really struggled to find any time for a workout during my first few months as a mom. This quick, 20 minute cardio workout allowed me to keep my muscles moving, even if I was knee-deep in dirty diapers and running on 3 hours of sleep. It’s not designed to work one particular part of your body, but designed to get your heart rate elevated.

Set your baby down somewhere safe while you do the workout. My little one never liked to be alone, so I would put him in his crib and work out right in front of him. It actually kept him entertained- I guess there’s something amusing about my flailing arms and legs. Putting on music helps too, as it motivates you to move faster and keeps the baby entertained.

Before you start the workout, take time to do some stretches. The last thing you want to do is pull a muscle! Once you’re ready to go, set a timer to go off every minute for 20 minutes. Do each exercise below for one minute, then repeat the cycle four times.

1) Jumping Jacks

This isn’t anything fancy, just your traditional fourth grade gym class jumping jacks. The goal is to get your heart rate going, so focus on speed.

2) High Knees

This exercise is like you’re running in place, but bring each knee up high above your hips. Do it quickly, and you will feel the burn.  

3) Push-ups

Get on the ground in a push-up position. Then, do a traditional push-up. Do as many as you can, and don’t stop to rest. If you get tired, do the push-ups with your knees touching the ground. Eventually, you’ll work your way up to doing a minute of regular push-ups.

4) Mountain Climbers

  Get in a push-up position. Bring your right knee straight forward and touch your right toe to the ground. As you bring your right leg back to its starting position, bring your left knee forward and touch your left toe to the ground. Do this as fast as you can; your toe should barely touch the ground.  Thanks to for this great image. 



5) Imaginary jump-rope

Even if you’ve only had very bad, perhaps embarrassing, encounters with jump ropes, use your imagination. Imagine that you’re good at it, and imagine that you have one in your hands. As you jump, get your arms involved (pretend you’re swinging the rope). Do short, quick jumps.


Hi Everyone!  I'm Danielle, and I'm a little bit of a fitness nut.  Since having my 1-year old son, working out has been a little more difficult.  Between breastfeeding and running around iwth a baby who does not EVER sit still, I've had to learn how to workout a whole new way.  Join me on Workout Wednesdays as I share my post-baby workout tips.  You can learn how to get (or stay) healthy while you juggle being SuperMom!


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