7 Best Body Weight Exercises for Spring
As a Super Busy Mom my favorite types of workouts are ones that are Quick and Convenient!Body weight exercises for fat loss are the foundation of many of my Fit Yummy Mummy workouts. No fancy equipment needed ~ just your own body.
Check it out…all these moves can be done right at home.
But The Excuses!
I love full body moves that challenge all the large muscles for a supercharged metabolism and a lean, toned body…all in time for Spring!
Here are 7 body weight moves for fast fat loss workouts you can do anywhere.
1. Prisoner Squat
2. Lunge
3. One Leg Squat
4. One Leg Romanian Deadlift
5. Push Up
6. Side Plank
7. Plank-Row
How To Use
~ if you are just getting started with your fat loss goals
~ when time is short and you want to stay on track
~ to add variety to your current workout
~ when you are traveling and have no other equipment
Do not be fooled!
These moves are quite challenging when you use them in your workouts with intensity. Using good form and keeping the rests between moves short keeps your heart rate up and makes your muscles work even harder!
When designing Fit Yummy Mummy workouts, I will typically choose 4 to 6 of the moves, pair up into challenging super sets, perform 10 – 15 repetitions of each and repeat 3 times for a complete 15 minute Fit Yummy Mummy workout!
When you combine strength training moves such as this with the right amount of cardio ~ which are your “intervals” ~ and you clean up what you are eating ….you can double and even triple your Fat Loss Results!
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I just love how you focus on keeping it simple Holly. Best approach to so many things in life really. And the fact FYM works is ANOTHER GREAT THING!
PS: Love the green gear
To keep focused and motivated!
Thanks for the video! My problem is that I am so lactose intolerant that I cannot incorporate any type of yogurt or cottage cheese or anything else that contains milk to my diet, therefore I have a hard time finding quick snacks/meals that supply me with the protein I need. I am sick to death of meat! I feel so limited in my options. I also have a hard time with knowing if I am eating too much or too little and I hate counting calories. During the day I feel satisfied, at night I feel like I want to eat everything! These are my biggest struggles.
Summer: here’s an idea — I don’t have a lot of access to milk products. One mini meal I like is oatmeal zapped with extra protein from egg whites. 3 egg whites, 1/4 c. oatmeal, pinch of salt, cinnamon. Spray nonstick pay and cook like a pancake. I don’t overcook, then put it in a bowl like oatmeal, add some chopped walnuts (1 T.) and just a very small amount of brown sugar, and more cinnamon. I also use nuts & fruit as a snack. Hope you can find some choices you like. I understand getting tired of meat. One of my favorite meat options is chicken tenders marinated in lime juice, chili, cumin & garlic powders.
Hardest for me? avoiding the sweets & chocolate — love to bake for my family (although I am cutting back, as I realize this is not so good for them!).
Thanks, Holly!
Thanks. I always love your “how to” videos. They are so helpful.
Little Alexander sure is growing.
xoxo
Well done on looking so fantastic Holly! I was “lucky” to fall pregnant not long after you, & was able to use watching you stay fit as motivation to do the same, or at least similar
My son (no.4) is one month younger that Alexander & I am this week (he was 4months on the 16th) at my pre-pregnancy weight! Not yet as toned as I would like, however. So I’d love to see workouts that will continue to help me lose the last of the saggy/loose belly, love handles, etc 
Thanks Holly! I was actually trying to think of what to do for a workout in the hotel, and this is going to be perfect for that too.
Here is a Spring Question: I am not sure about other people, but when warm weather comes around, that is when I am tempted most by ice cream and other cool yummy treats. What can we do to beat those temptations?
By the way, I loved Alexander’s shirt
Too cute!
What if you have bad knees!????
I need some help with how to control nighttime eating. I have great resolve in every morning and do a terrific job all day. But when late afternoon/early evening rolls around and I have to get kids home from school,make dinner, do all the house chores, get ready for the next day, kid activities, driving, planning, etc., I fall apart. Help!!!
This is a perfect workout for me to do during my lunchtime at work. I do bodyweight exercises in an empty office and seem to do the same ones all the time. These give me some variety. I tend to do the pushups against the top of a desk–not as low as your bench in the video, but I do feel they are working the muscles.
Thanks for demonstrating these exercises.
That’s a so helpful video! Bodyweight moves can be so challenging and you can perform them everywhere, no excuses!
What you need is just…believe you can do them!!!!
That sequence’s a wonderful option for getting rid of that usual “I- can’t – workout – excuse” when you are on vacation!!!!
Hi love the workouts. Im struggling losing my weight after having an emergency c-section, baby now 7months. I use to be quite fit and toned but finding it hard to get figure back, pls help x
Lovely workout for when I am away from home. And evrytime I watch you workout I learn a little more about form
Holly! I just wanted to say HI!! and that you are looking AMAZING and Alexander is growing so fast! Love your instruction and tips for keeping good form with the exercises
Good Morning Miss Holly! My question will be on push ups. I have always done the elbow out version until I saw you doing them elbows back. I can only do the knee push up so far and don’t go all the way down yet. Should I just keep trying to go lower and lower in the elbow back position and then move to traditional plank position when I am stronger? So I assume the natural progression is incline, knee and then plank position with elbows back, eh? Thank you!
Hi Holly!
I always love your videos and get excited when I see one in my inbox so thanks for all of them!
My problem is lagging motivation. I start out strong, but then my motivation will disappear for a week. I wanted to ask you what you do to stay motivated? I know in the past you’ve hung your bikini on your mirror as motivation for a vacation. What are some other things like that to do? I just recently hung a picture of a cute bikini on my fridge to help remind me what I’m working for. That helps! What other tips do you have?
Thanks!
PS. Alexander is growing right before our eyes!
Hi Holly, this is a really useful bodyweight video – many thanks. With the exception of 2 pounds, I pretty much reached my weight loss goals a while ago and am now really just working on getting more toned and defined. I don’t have a problem with motivation and look forward to my workouts; and I don’t allow myself many planned indulgences (maybe 1 or 2 SMALL ones a week). However, when I do indulge, I put on a pound or pound and a half, and then it takes me most of the next week to get rid of it, so I don’t ever seem to be able to shift that 2 pounds (most of which is still on my mummy belly – it just won’t go). My diet is excellent, so was wondering whether it might be time to challenge myself some more with some heavier weights. Many thanks, G
Holly,
I really love that you are so down -to-earth but look so amazing that you could be a supermodel! Thanks for this video. Very helpful and I learned more about form. Unfortunately, being too heavy makes those moves more challenging, but I am really going to try and stick to it this time…..starting today! Spring means different foods which I’m excited about (fruits and veggies in season), but I need an eating plan for breakfast, lunch and then the dinner one must include family meals. My husband is the cook and is supportative of any suggestions, but he just needs some ideas! Could you lay out a complete plan that shows resistance moves, intervals, and meals for, say, one whole month?
Holly, you have already provided me with everything I need to get my best body ever. All I need is to find my own motivation to remain CONSISTENT in doing everything you have already taught me. Thank you for a great video reminding me of how to do the basics properly.
Thank you Holly for helpful video
Sumer: Try make your own yoghurt – fermented 24 hours – described how in Scd way – see Specific Carbohydrate Diet on website – it removes lactose.
I broke my ankle about a year ago and i am still having problems with it. So even though i have tried to do the exercises ( e.g squats,lunges the plank etc etc. to strenghten and tighten my core) i can’t put that much weight on my ankle and it hurts if i try. Are there any other core strenthening and tightening exercises (apart from sit-ups and crunches) that i can do without putting too much weight on my ankle? please help
Thanks again for another of your inspirational videos.
A quick question, are these exercises ok to do with lower back pain? I’m not in constant pain but have to be careful what I do, how I lift things etc or it can aggravate my back, however I do want to exercise and tone up.
Many thanks
Holly thanks for the video. I was looking for a different morning routine before I go to work and I think these will do the trick. I have been consistent with my workouts for 8 weeks and, although I can see some development in my arms and quads, my weight seems to shift to my mid section . I appear to have more of a “muffin top”. Any suggestions?
Hello, Holly! Super busy with mid-terms and then I got the flu from you-know-where…right now I need strategies to get back to working out consistantly. 15 minutes a day isn’t the problem, it’s the mental picture of all that I need to get done in a day looming before me and having to work with the interuptions of a toddler and a teenager. Strategies!!! That’s what I need! Thank you, Holly!!!
~Sally : )
Hi Holly, one more quick question. My daughter will be 2 this August, and I still have an abdominal separation. I didn’t do ab exercises when I was pregnant, but I think I exacerbated the problem by lying down and getting up incorrectly. Are there any particular exercises that can help to knit these muscles back together as my stomach still looks like it did when it first “popped” at about 11 weeks? Many thanks,G
Hi Holly!
Thank you for all of the videos and useful information. My “problem” area is all of the stretched out skin and being able to get my lower abs tight like my upper abs. I know core exercises are the best, but how do you get rid of the excess lower “baby” belly? Thank you!
Hi Holly
I really appreciate all of the Exercises that you do, all of the hard work that goes into this, Thank you Holly. I would really love to try some of the Prograde and get into the mood for Exercising, I have not been too well, I have a severe Anemia, problem, but I really would like to start some exercises, also being of work has made things difficult, Hence wanting to try the prograde. Holly you are such an inspiration, your Baby boy is so cute, he is beautifull.
And thankyou for really helping everybody and going that extra mile I have nothing but Admiration for you.
I could really use some more toning for my back, sides, obliques, that love handle area. Thx.
Hi Holly,
I have trouble eating too much! I keep eating until I’m too full! Any tips greatly appreciated. Thanks.
you look really fit holly, thanks for the tips. What I would like to know is why the hardest place for a woman to get tone is her inner thighs and abs? Raven
Hi Holly,
I have several questions fo you. First like the others I struggle with portion sizes and late afternoon eating after a stressful day. I know what to do in my head but I just can’t seem to control the urges to snack and go out to eat after a long workday. When I do this I eat all the wrong things. Also I struggle with celulite on my legs and my arms have muscle but they are just too big. My abdoman has muscle but the flabby skin and fat over it hides the muscle below. After age 35 I have not been able to keep weight off or get the body I want to have. I will be gungho at the start of a program but lack of or slow results send me back to my old ways. Thank you for youe videos. How many sets do you recomend for these exercises?