{"id":2789,"date":"2024-01-20T01:00:35","date_gmt":"2024-01-20T01:00:35","guid":{"rendered":"https:\/\/fitmotherproject.com\/?p=2789"},"modified":"2024-01-18T19:24:25","modified_gmt":"2024-01-18T19:24:25","slug":"best-at-home-workout","status":"publish","type":"post","link":"https:\/\/www.fitmotherproject.com\/best-at-home-workout\/","title":{"rendered":"Cardio, HIIT, Strength Training? What&#8217;s the Best At-Home Workout?"},"content":{"rendered":"<p>You don't have to go to the gym to achieve optimal health and fitness. All you need is the best at-home workout! But which is truly best, and more importantly, best for YOU?<\/p>\n<p><strong>Fitness is absolutely necessary to maintain not just your physical health <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4911759\/\" target=\"_blank\" rel=\"noopener noreferrer\">but also your mental health<\/a>. <\/strong><\/p>\n<p>Exercise boosts mood by increasing endorphins and also enhances immunity. Regular exercise has been found to decrease both <a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0091743505002331\" target=\"_blank\" rel=\"noopener noreferrer\">anxiety and depression<\/a>.<\/p>\n<p>Not only that, moderate exercise seems to have a beneficial effect on <a href=\"https:\/\/europepmc.org\/article\/med\/12892009\" target=\"_blank\" rel=\"noopener noreferrer\">immune functions<\/a>, which could protect against upper respiratory tract infections, and\u00a0<a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2095254618301005\" target=\"_blank\" rel=\"noopener noreferrer\">a review of numerous studies<\/a> found that regular exercise training has an overall anti-inflammatory effect and aids in immune regulation.<\/p>\n<p>Improved physical and mental health, a better mood, and enhanced immunity are at your fingertips \u2014 and you don't need to spend hours in the gym!<\/p>\n<p>From cardio and HIIT to strength training, balance, and flexibility, the Fit Mother Project has a slew of great workouts you can do right from the comfort of your own home.<\/p>\n<p>Check out a few of our favorites below, and get started with your at-home workouts today!<\/p>\n<p style=\"text-align: center;\"><em>Before you start any workout, be sure to warm up. These three simple warm-up tips will prevent you from getting injured and maximize your workouts!<\/em><\/p>\n<div class=\"video-responsive\"><iframe src=\" https:\/\/www.youtube.com\/embed\/b2cA6gROz6w?modestbranding=1&autohide=1&showinfo=0&controls=0\" width=\"560\" height=\"400\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<h2 style=\"color: #f83371;\">The Best Cardio\/HIIT Home Workout<\/h2>\n<p>You can get one of the best home workouts by using <a href=\"https:\/\/www.fitmotherproject.com\/hiit-workouts-for-women\/?utm_source=blog-post&utm_medium=text-link&utm_term=best-home-workout&utm_content=&utm_campaign=fm30x\" target=\"_blank\" rel=\"noopener noreferrer\">high-intensity interval training (HIIT)<\/a> to ramp up your cardio.<\/p>\n<p><strong>This workout requires zero equipment and can be done in the comfort of your living room!<\/strong><\/p>\n<p>This home workout will take about 40-45 minutes with the warm-up and cool-down. If you are crunched for time, you can decrease the number of sets in each round or pick two of the rounds to do instead of three.<\/p>\n<h3 style=\"color: #3c9990;\">Warm-Up<\/h3>\n<p>Prime your muscles to perform at their highest level with the warm-up video we shared earlier. For more great stretches (and workouts and more), check out our <a href=\"https:\/\/www.youtube.com\/@FitMotherProject\" target=\"_blank\" rel=\"noopener\">YouTube Channel<\/a>.<\/p>\n<h3 style=\"color: #3c9990;\">Round 1<\/h3>\n<p>Perform each move for 40 seconds, then rest for 20 seconds. After the 20-second rest, go right to the next move.<\/p>\n<p><strong>Tuck Jumps<\/strong><\/p>\n<ul>\n<li>Begin with your knees slightly bent.<\/li>\n<li>Hold your hands in front of you, palms down with your fingertips together at chest height.<\/li>\n<li>Dip into a quarter squat and immediately explode upward.<\/li>\n<li>Drive the knees towards the chest, attempting to touch them to the palms of the hands.<\/li>\n<li>Land softly with slightly bent knees.<\/li>\n<\/ul>\n<p><strong>Spiderman Push-Ups<\/strong><\/p>\n<ul>\n<li>Start in a standard pushup position.<\/li>\n<li>As you lower your body toward the floor, bring your right leg out to the side and try to touch your knee to your elbow.<\/li>\n<li>Return to the starting position, and repeat with your left leg.<\/li>\n<\/ul>\n<p><strong>Jump Lunge<\/strong><\/p>\n<ul>\n<li>For this exercise, you start in a lunge position.<\/li>\n<li>Lower your back knee toward the ground in a lunge while keeping your front shin as vertical as possible.<\/li>\n<li>Do not let your knee track over your toe.<\/li>\n<li>Push explosively off the ground, jumping and switching the position of your legs while in mid-air.<\/li>\n<li>Land in the lunge position with the opposite leg forward. Repeat, switching legs on each jump.<\/li>\n<li>Repeat three times. Rest for one full minute, then move to round two.<\/li>\n<\/ul>\n<h3 style=\"color: #3c9990;\">Round 2<\/h3>\n<p>Perform each move for 50 seconds, then rest for 30 seconds. Immediately go to the next move.<\/p>\n<p><strong>Burpees with Push-Ups<\/strong><\/p>\n<ul>\n<li>Stand with your feet shoulder-width apart.<\/li>\n<li>Bend your knees and lower your body into a squat as you place your hands between your feet.<\/li>\n<li>Jump your feet back into the plank position.<\/li>\n<li>Do one push-up.<\/li>\n<li>Then, jump your feet back to your hands.<\/li>\n<li>Reach your arms overhead and jump up into the air.<\/li>\n<li>Land and immediately lower back into a squat for your next rep.<\/li>\n<\/ul>\n<p><strong>Tricep Dip to Toe Touch<\/strong><\/p>\n<ul>\n<li>Using a chair or step, lower into a tricep dip.<\/li>\n<li>As you push up, straighten your right leg and reach your left hand towards your right toe.<\/li>\n<li>Lower your leg and repeat, alternating sides.<\/li>\n<\/ul>\n<p><strong>Side-to-Side Abs<\/strong><\/p>\n<ul>\n<li>Start in a plank position.<\/li>\n<li>Hop both feet up to the right, trying to bring your knees to the outside of your right elbow.<\/li>\n<li>Hop back into a plank position, then bring your knees to the left elbow.<\/li>\n<li>Continue alternating sides.<\/li>\n<li>Repeat three times, then move to round three.<\/li>\n<\/ul>\n<h3 style=\"color: #3c9990;\">Round 3<\/h3>\n<p>Perform each move for one minute, then rest for 40 seconds.<\/p>\n<p><strong>Mountain Climbers<\/strong><\/p>\n<ul>\n<li>Start in a push-up position.<\/li>\n<li>Engage your abs, bring your right knee to your chest, then straighten it back to the starting position.<\/li>\n<li>Then, bring your left leg to your chest and back again.<\/li>\n<li>Repeat this as quickly as possible for 20 seconds.<\/li>\n<\/ul>\n<p><strong>Russian Twist<\/strong><\/p>\n<ul>\n<li>Sit on the ground with your knees bent and your heels about a foot from your butt.<\/li>\n<li>Clasp your hands in front of you.<\/li>\n<li>Lean slightly back without rounding your back.<\/li>\n<li>Twist slowly to the left, bringing the hands to your left side.<\/li>\n<li>Then, rotate back to the right.<\/li>\n<li>Continue alternating sides.<\/li>\n<li>Make sure you are using your abs and not just swinging your arms.<\/li>\n<li>Do this with your feet on the ground or hover your feet above the ground for an added challenge.<\/li>\n<\/ul>\n<p><strong>High Knees<\/strong><\/p>\n<ul>\n<li>This is basically just running in place, but try to bring your knees up to your waist level.<\/li>\n<li>Really engage your abdominals throughout the exercise.<\/li>\n<li>Repeat three times, then cool down<\/li>\n<\/ul>\n<h3 style=\"color: #3c9990;\">Cool Down<\/h3>\n<p>Jog in place or walk around your home for a few minutes to get your heart rate back down toward a normal resting rate. Finish with easy static stretches targeting your upper and lower body.<\/p>\n<p style=\"text-align: center;\"><em>Learn about the best types of cardio for fat loss and the science behind cardio for WOMEN!<\/em><\/p>\n<div class=\"video-responsive\"><iframe src=\" https:\/\/www.youtube.com\/embed\/keZECIPSiV4?modestbranding=1&autohide=1&showinfo=0&controls=0\" width=\"560\" height=\"400\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<h2 style=\"color: #f83371;\">The Best Strength Training Home Workout<\/h2>\n<p>You can do a great strength training workout at home utilizing your body weight, resistance bands, and\/or dumbbells.<\/p>\n<h3 style=\"color: #3c9990;\">Warm-Up<\/h3>\n<p>Again, start with stretches similar to those done in the video above.<\/p>\n<h3 style=\"color: #3c9990;\">Main Workout<\/h3>\n<p><strong>Squats<\/strong><\/p>\n<ul>\n<li>Perform 12-15 squats.<\/li>\n<li>You can do these using your body weight, or you can add resistance bands or hold dumbbells by your side to add a bit of a challenge.<\/li>\n<li>Aim for three sets of squats.<\/li>\n<\/ul>\n<p><strong>Push-Ups<\/strong><\/p>\n<ul>\n<li>Do 12-15 push-ups.<\/li>\n<li>If you cannot do these on your feet, modify the move and come down to your knees.<\/li>\n<li>Perform three sets.<\/li>\n<\/ul>\n<p><strong>Front Lunges<\/strong><\/p>\n<ul>\n<li>Aim for 8-10 front lunges with each leg.<\/li>\n<li>For bodyweight lunges, clasp your hands in front of you or let them hang by your side.<\/li>\n<li>Or you can make these harder by holding a 5-10 pound dumbbell in each hand.<\/li>\n<\/ul>\n<p><strong>Tricep Chair Dips<\/strong><\/p>\n<ul>\n<li>Perform 12-15 chair dips.<\/li>\n<li>Keep your feet closer to you to make this move a little easier.<\/li>\n<li>You can also challenge yourself by extending your legs out and resting your heels as you dip down.<\/li>\n<li>Perform three sets.<\/li>\n<\/ul>\n<p><strong>Pike Push<\/strong>&#8211;<strong>Ups<\/strong><\/p>\n<ul>\n<li>These are push-ups done in an inverted V position that target your shoulders rather than your chest.<\/li>\n<li>Perform 10-12 reps.<\/li>\n<li>Repeat for three sets.<\/li>\n<\/ul>\n<p><strong>Plank<\/strong><\/p>\n<ul>\n<li>Try to hold a plank for as long as you can until your form fails.<\/li>\n<li>Aim for at least 15 seconds to start, then increase your time as you gain more core strength.<\/li>\n<\/ul>\n<h3 style=\"color: #3c9990;\">Cool Down<\/h3>\n<p>End the workout with static stretches that target both the upper and lower body. Make sure to hit the muscles that you trained during your workout.<\/p>\n<p style=\"text-align: center;\"><em>Find out why strength training for women over 40 is important to combat muscle loss and promote longevity!<\/em><\/p>\n<div class=\"video-responsive\"><iframe src=\" https:\/\/www.youtube.com\/embed\/GOnIFU8VX2c?modestbranding=1&autohide=1&showinfo=0&controls=0\" width=\"560\" height=\"400\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<h2 style=\"color: #f83371;\">The Best Balance and Stretching Home Workout<\/h2>\n<p>Balance exercises and stretching are essential to increase flexibility and coordination and will improve your other workouts.<\/p>\n<p><strong>These are some of the easiest and best home workouts!<\/strong><\/p>\n<p>Plus, yoga-type exercises also benefit mental health. A\u00a0study from the <a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0091743505002331\" target=\"_blank\" rel=\"noopener\">International Journal of Preventive Medicine<\/a> found that yoga has an effective role in reducing stress, anxiety, and depression.<\/p>\n<p>You can improve your flexibility and balance with these top home exercises that can be easily done in the comfort of your living room. These moves incorporate stretching and yoga to keep your muscles limber and strong.<\/p>\n<p><strong>Triangle Pose<\/strong><\/p>\n<ul>\n<li>Stand upright and extend your right hand forward.<\/li>\n<li>Lower your right hand down onto your shin or ankle.<\/li>\n<li>You can even place your hand on the floor if you are more flexible.<\/li>\n<li>Reach your left fingertips toward the ceiling.<\/li>\n<li>Turn your head to look up to your left hand.<\/li>\n<li>Stay for five breaths, then repeat the pose with your left leg forward.<\/li>\n<\/ul>\n<p><strong>Tree Pose<\/strong><\/p>\n<ul>\n<li>Stand upright and shift your weight into your right foot while lifting your left foot off the floor.<\/li>\n<li>Bend your left knee and bring the sole of your left foot high onto your inner right thigh.<\/li>\n<li>Take five to 10 breaths, then lower your left foot to the floor and repeat on the other side.<\/li>\n<\/ul>\n<p><strong>Bird-Dog<\/strong><\/p>\n<ul>\n<li>Start on your hands and knees.<\/li>\n<li>Your knees will be under your hips, and your hands under your shoulders.<\/li>\n<li>Keep your abs engaged and your back flat.<\/li>\n<li>Reach out with your right hand and extend your left leg out behind you.<\/li>\n<li>Then round your back and head and bring your right elbow and your left leg under your body to touch.<\/li>\n<li>This completes one rep. Repeat eight to 10 times on this side, then switch to the other side.<\/li>\n<\/ul>\n<p><strong>Cobra Stretch<\/strong><\/p>\n<ul>\n<li>Lie face down, with your hands by your shoulders, as if you were doing a pushup.<\/li>\n<li>Push your torso up as far as possible or until your hips begin to come off the floor.<\/li>\n<li>Hold for five deep breaths, then lower back down.<\/li>\n<li>Repeat one or two more times.<\/li>\n<\/ul>\n<p><strong>Cow-Cat Stretch<\/strong><\/p>\n<ul>\n<li>Begin on your hands and knees.<\/li>\n<li>Inhale and lift your hips upward.<\/li>\n<li>Press your chest forward and allow your stomach to sink.<\/li>\n<li>Lift your head and relax your shoulders away from your ears.<\/li>\n<li>This is known as the cow pose.<\/li>\n<li>Then, to come into cat pose, round your spine and tuck in your tailbone while bringing your head toward the floor.<\/li>\n<li>Continue to alternate cow and cat poses five times for each.<\/li>\n<\/ul>\n<p><strong>Child\u2019s Pose<\/strong><\/p>\n<ul>\n<li>Start on your hands and knees.<\/li>\n<li>Bring your body to the ground with your stomach between your thighs and your forehead to the floor.<\/li>\n<li>Stretch your arms in front of you with your palms toward the floor.<\/li>\n<li>Stay in this position as long as you like, but for at least five full breaths.<\/li>\n<\/ul>\n<p style=\"text-align: center;\"><em>Learn how to have good balance as you age with these five exercises!<\/em><\/p>\n<div class=\"video-responsive\"><iframe src=\" https:\/\/www.youtube.com\/embed\/jCq4_VFcXWk?modestbranding=1&autohide=1&showinfo=0&controls=0\" width=\"560\" height=\"400\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p><span style=\"font-weight: 400;\">\n  <div class=\"author-box-wrap auth7\">\n    <div class=\"thumb-wrap\">\n      <div class=\"author-img\"><img alt='' src='https:\/\/secure.gravatar.com\/avatar\/4c1aa318fb117be7a65baafe181815f64f06c5d805e851fbec353b43e71928b2?s=250&#038;d=mm&#038;r=g' srcset='https:\/\/secure.gravatar.com\/avatar\/4c1aa318fb117be7a65baafe181815f64f06c5d805e851fbec353b43e71928b2?s=500&#038;d=mm&#038;r=g 2x' class='avatar avatar-250 photo' height='250' width='250' \/><\/div>\n      <div class=\"author-details\"><div class=\"author-name\">Dr. Anthony Balduzzi<\/div>\n        <div class=\"author-job\">&nbsp;<\/div>\n          <div class=\"author-title\"><p>Founder, <a href=\"https:\/\/www.fitmotherproject.com\/\" target=\"_blank\" rel=\"noopener noreferrer\">Fit&nbsp;Mother&nbsp;Project<\/a> &#038; <a href=\"https:\/\/www.fitfatherproject.com\/\" target=\"_blank\" rel=\"noopener noreferrer\">Fit&nbsp;Father&nbsp;Project<\/a><\/span><\/p>\n<\/div>\n        <\/div>\n    <\/div>\n    <div class=\"author-desc\"><p>After watching his own Dad lose his health and pass away at the young age of 42, Dr. Balduzzi founded The Fit Mother Project and Fit Father Project to help busy moms and dads get and stay healthy for their families.<\/p>\n<p>Dr. Anthony Balduzzi holds dual degrees in Psychology &#038; Nutrition from the University of Pennsylvania, a Doctorate of Naturopathic Medicine, and is also a former national champion bodybuilder. He\u2019s is most proud of the fact that he\u2019s helped over 40,000 families in over 100 countries lose weight and get healthy for life.<\/p>\n<\/div>\n        <!--<div class=\"author-nickname\"><strong><u>Brotherhood Nickname:<\/u><\/strong> <\/div>-->\n            <!--<div class=\"author-rights\"><strong><u>Bragging Rights:<\/u><\/strong> <\/div>-->\n      <\/div>\n\n  <\/span><\/p>\n<p><span style=\"font-weight: 400;\">\t\t<div data-elementor-type=\"section\" data-elementor-id=\"1236\" class=\"elementor elementor-1236\" data-elementor-post-type=\"elementor_library\">\n\t\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-fe97878 conversion-banner-wrap sc-container elementor-hidden-widescreen elementor-hidden-desktop elementor-hidden-tablet_extra elementor-hidden-tablet elementor-hidden-mobile_extra elementor-hidden-mobile elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"fe97878\" data-element_type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-inner-column elementor-element elementor-element-73a1f29\" data-id=\"73a1f29\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-ce18882 elementor-widget elementor-widget-heading\" data-id=\"ce18882\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">If you\u2019re a busy mom who wants to finally lose weight,\nget healthy, and actually keep  the pounds off for good,\nthis is the simple program you\u2019ll love sticking to\u2026<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-56482d3 sc-image elementor-widget elementor-widget-image\" data-id=\"56482d3\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/www.fitmotherproject.com\/fm30x-letter-video\/?utm_source=organic&#038;utm_medium=sales_box&#038;utm_campaign=fm30x\">\n\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"439\" height=\"315\" src=\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/02\/Image-2.png\" class=\"attachment-full size-full wp-image-9080\" alt=\"\" srcset=\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/02\/Image-2.png 439w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/02\/Image-2-300x215.png 300w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/02\/Image-2-270x194.png 270w\" sizes=\"(max-width: 439px) 100vw, 439px\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8fc3e7e elementor-hidden-desktop elementor-hidden-tablet elementor-hidden-phone elementor-hidden-widescreen elementor-hidden-tablet_extra elementor-widget elementor-widget-heading\" data-id=\"8fc3e7e\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">If you\u2019re a busy mom who wants to finally lose weight,\nget healthy, and actually keep  the pounds off for good,\nthis is the simple program you\u2019ll love sticking to\u2026<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-37ce4a3 elementor-widget elementor-widget-html\" data-id=\"37ce4a3\" data-element_type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"conversion-banner-content\">\n    <p><strong>Fit Mother Project<\/strong> is the answer you\u2019ve been looking for. Inside the program, you\u2019ll receive:<\/p>\n\n    <div class=\"conversion-banner-inner\">\n        \n        <ul class=\"check-checklist\">\n            <li>The simple & delicious Fit Mother Meal Plan with easy recipes for you and your family.<\/li>\n            <li>The metabolism-boosting Fit Mother Project workouts to kickstart your metabolism for fast fat burning.<\/li>\n            <li>VIP email coaching where we\u2019ll personally walk you through the program.<\/li>\n        <\/ul>\n        <a href=\"https:\/\/www.fitmotherproject.com\/fm30x-letter-video\/?utm_source=organic&utm_medium=sales_box&utm_campaign=fm30x\" class=\"conversion-banner-btn\">LEARN MORE ABOUT FM30X \u00bb <\/a>\n        <!--<a href=\"https:\/\/www.fitmotherproject.com\/fm30x-letter-video-2\" class=\" conversion-banner-overview\">Read the FM30X Program Overview letter here <\/a>-->\n    <\/div>\n\n<\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5e4675d elementor-hidden-desktop elementor-hidden-tablet elementor-hidden-phone elementor-hidden-widescreen elementor-hidden-tablet_extra elementor-widget elementor-widget-html\" data-id=\"5e4675d\" data-element_type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"conversion-banner-content\">\n    <p>Our <strong>Fit Mother 30X Program (FM30X)<\/strong> is the answer you\u2019ve been looking for. Inside FM30X, you\u2019ll receive:<\/p>\n    <img decoding=\"async\" src=\"\/wp-content\/uploads\/2020\/07\/fm30x-cover.png\" class=\"hide-desktop image-center\">\n    <div class=\"conversion-banner-inner inner1\">\n        \n        <ul class=\"check-checklist\">\n            <li>The simple & delicious Fit Mother Meal Plan with easy recipes for you and your family.<\/li>\n            <li>The metabolism-boosting Fit Mother 30X Workout (under 90 min\/week) to kickstart your metabolism for fast fat burning.<\/li>\n            <li>VIP email coaching where we\u2019ll personally walk you through the program.<\/li>\n        <\/ul>\n        <a href=\"\/fm30x-letter-video-2\/?utm_source=site&utm_medium=sales\" class=\"conversion-banner-btn\">Learn More About FM30X <i class=\"fas fa-chevron-right\"><\/i><i class=\"fas fa-chevron-right\"><\/i><\/a>\n        <!--<a href=\"https:\/\/www.fitmotherproject.com\/fm30x-letter-video-2\" class=\" conversion-banner-overview\">Read the FM30X Program Overview letter here <\/a>-->\n    <\/div>\n    <div class=\"conversion-banner-inner inner2\">\n        <div class=\"conversion-banner-img\"><img decoding=\"async\" src=\"\/wp-content\/uploads\/2020\/07\/fm30x-cover.png\" class=\"hidden-mobile\"><\/div>\n    <\/div>\n<\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-2b9a471 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"2b9a471\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-203502c\" data-id=\"203502c\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-4798a9d elementor-widget elementor-widget-template\" data-id=\"4798a9d\" data-element_type=\"widget\" data-widget_type=\"template.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-template\">\n\t\t\t\t\t<div data-elementor-type=\"section\" data-elementor-id=\"10609\" class=\"elementor elementor-10609\" data-elementor-post-type=\"elementor_library\">\n\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-0990a93 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"0990a93\" data-element_type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t\t<div class=\"elementor-background-overlay\"><\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-677dd66\" data-id=\"677dd66\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-41a5e8f elementor-widget elementor-widget-heading\" data-id=\"41a5e8f\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Join our <u>6-Week Doctor Designed Health Program<\/u>. <br>You'll Gain Foundational Health for the <em>Rest of Life.<\/em><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1e581fd elementor-widget elementor-widget-text-editor\" data-id=\"1e581fd\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><b>The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for <u>Women 40+<\/u> who want Lifelong Health.<\/b><\/p><p>In just 6-Weeks following FOUNDATIONS, you'll experience:<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2e195e8 elementor-widget-mobile__width-auto elementor-icon-list--layout-traditional elementor-list-item-link-full_width elementor-widget elementor-widget-icon-list\" data-id=\"2e195e8\" data-element_type=\"widget\" data-widget_type=\"icon-list.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul class=\"elementor-icon-list-items\">\n\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Rapid decrease in body fat<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Dramatically improved energy levels<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Greater mental sharpness & clarity<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Muscle gains & better cardiovascular fitness<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Decreased inflammation & pain<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Renewed motivation & greater focus on health.<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0ef3dca elementor-widget elementor-widget-image\" data-id=\"0ef3dca\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/www.fitmotherproject.com\/foundations\/\">\n\t\t\t\t\t\t\t<img decoding=\"async\" width=\"825\" height=\"416\" src=\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/12\/bna-devices-1-1024x516.png\" class=\"attachment-large size-large wp-image-10629\" alt=\"Devices\" srcset=\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/12\/bna-devices-1-1024x516.png 1024w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/12\/bna-devices-1-300x151.png 300w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/12\/bna-devices-1-768x387.png 768w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/12\/bna-devices-1-1536x774.png 1536w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/12\/bna-devices-1-370x186.png 370w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/12\/bna-devices-1.png 1886w\" sizes=\"(max-width: 825px) 100vw, 825px\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ab911b8 elementor-widget elementor-widget-text-editor\" data-id=\"ab911b8\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>FOUNDATIONS has <u>transformed 60,000 lives<\/u>! Are you ready to experience true lasting health & results?<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3d46935 elementor-widget-mobile__width-auto elementor-icon-list--layout-traditional elementor-list-item-link-full_width elementor-widget elementor-widget-icon-list\" data-id=\"3d46935\" data-element_type=\"widget\" data-widget_type=\"icon-list.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul class=\"elementor-icon-list-items\">\n\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">We'll help you drop unhealthy habits <em>forever<\/em><\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">We'll show you the EASIEST way to eat healthy for life.<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">You get Doctor-Designed Workouts for Women 40+<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">You gain Daily Accountability & support from our team of doctors & certified personal trainers.<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3e2694d elementor-align-center elementor-widescreen-align-justify elementor-widget elementor-widget-button\" data-id=\"3e2694d\" data-element_type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/www.fitmotherproject.com\/foundations\/\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">LEARN MORE ABOUT FOUNDATIONS \u00bb<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-de03e63 elementor-widget elementor-widget-text-editor\" data-id=\"de03e63\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><a href=\"https:\/\/www.fitmotherproject.com\/foundations\/\">If you're tired of &#8220;fad diets&#8221; & &#8220;quick fixes&#8221; and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) \u00bb<\/a><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t<\/span><\/p>\n<p><span style=\"font-weight: 400;\">*Please know that weight loss results & health changes\/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice &#8211; simply very well-researched info on finding the best at-home workout for you.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<div style=\"display:none;\" class=\"postcatlist\"><a href='https:\/\/www.fitmotherproject.com\/tag\/fitness\/'><span>Fitness<\/span><\/a><\/div><p>You don&#8217;t have to go to the gym; you only need the best at-home workout! But which is truly best, and more importantly, best for YOU?<\/p>\n","protected":false},"author":7,"featured_media":7946,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"om_disable_all_campaigns":false,"footnotes":""},"categories":[1,29,5749],"tags":[5750],"class_list":["post-2789","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-exercise","category-fitness","tag-fitness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v26.1 (Yoast SEO v26.1.1) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Cardio, HIIT, Strength Training? What&#039;s the Best At-Home Workout?<\/title>\n<meta name=\"description\" content=\"You don&#039;t have to go to the gym; you only need the best at-home workout! But which is truly best, and more importantly, best for YOU?\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.fitmotherproject.com\/best-at-home-workout\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Cardio, HIIT, Strength Training? What&#039;s the Best At-Home Workout?\" \/>\n<meta property=\"og:description\" content=\"You don&#039;t have to go to the gym; you only need the best at-home workout! 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