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Great Fat Loss Workout Challenge

In: Busy Mom Fitness Solutions|Exercises|Workouts

19 Aug 2009

I performed this simple yet very intense fat loss workout yesterday in my home gym.

Busy Mom Fat Loss Workout Challenge

Super-set 4 sets without rest- 10x burpees, 10x modified pull-ups- continuous as fast as you can.  This means you have performed 40 burpees and 40 pull-ups.  Rest for 2-3 minutes and repeat the 4 round super-set. Now your total is 80 burpees and 80 pull-ups. Rest 2-3 minutes and slightly change super-set 3.

Last Super-set #3 – 4 continuous sets of  10x burpees with 10 push-ups.

So your total work done in less than 20 minutes is 120 burpees, 80 modified pull ups and 40 push ups.  NOT BAD for a busy mom fat loss program. 

Try this challenging workout and time yourself.  Post up your times for a chance to win a copy of my new BABY BUMP BUSY MOM FAT LOSS ebook. 
BabyBump Mom Fitness 151BabyBump Mom Fitness 152BabyBump Mom Fitness 153BabyBump Mom Fitness 154

 BabyBump Mom Fitness 127BabyBump Mom Fitness 128          BabyBump Mom Fitness 113BabyBump Mom Fitness 114

Modified Pull up                                                                      Push up


Program Challenge

 Super-set- 10x burpees with 10x modified pull ups 4 sets, Rest 2-3 minutes and Repeat

                    – 10x burpees with 10x push ups 4 sets

Get out your stop watch and I want to hear from you.

6 Responses to Great Fat Loss Workout Challenge



August 21st, 2009 at 12:00 pm

ok dokey!
just completed the workout for today! Time was 14 minutes 26 seconds.

i wasn’t sure if you wanted a jump in the burpee so I did some on half of the sets.

good times, great workout
will have to do it again sometime.




August 21st, 2009 at 3:01 pm

Dizey has rocked it, she starts the opening challenge at 14 min.26sec. It has begun.

Baby Bump Fitness



August 24th, 2009 at 6:29 pm

Hey Jacq — what can I do instead of modified pull-ups? I don’t have a bar at home 🙁



August 24th, 2009 at 6:40 pm

Lo, modified pullups are ideal as your gluts and core are active as well. If you don’t have high back chairs and a sturdy bar (like one on garden utensils) you can do bent over dumbell rows. Hinge forward at your hips, get you belly close to your thighs, stabilize yourself by tensing your abdominals and pushing through your heels to activate your gluts. Row both dumbells at the same time.




August 24th, 2009 at 7:01 pm

Lo, if you have a sturdy dining table you can also do underhand modified pullups underneath this.

Baby Bump Fitness



August 24th, 2009 at 8:31 pm

ok, holy mother-of-pearl, that is pretty intense!!

thanks for the suggestions about modified pull-ups jacqueline — it probably looked pretty ghetto to the neighbours, but me and my deck chairs and my hoe got along just fine!

my times — 4:39 for my first super-set, then a 2 minute rest, then my ipod stopwatch ran out of power during my second set, so it was about 5 minutes but i don’t have the exact, then a 3 minute break, and my last superset was 5 minutes

so I came in at 14:39 if you don’t count the breaks in the total time, or 19:39 if you do count them.

i jumped in my burpees until i just could not jump anymore

great workout!! thanks jacq. i like the challenges.

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