When it comes to gaining muscle definition or fast weight loss, many mums think they need to do more cardio. But, truth be told, more isn’t always better. 

To avoid exhausting your body and burnout, fitness for mums is all about the right kind of cardio and the right amount of time. This will support your energy, mood, and accelerated fat loss goals. 

Cardiovascular training (cardio for short) means anything that gets your heart rate up and keeps it elevated for a period of time. But, not all cardio workouts are created equal. This is especially true when it comes to fitness for mums. 

Walking, slow cycling, and swimming are all examples of low-intensity cardio. This kind of fitness for mums is best on recovery days, for mental clarity, and to boost fat burning. Try it when you need movement without extra stress on the body.

Examples of moderate-intensity exercise at home for women include brisk walking, incline treadmill, and short workout circuits. We love this type of fitness for mums because it is a solid go-to when you feel good but don’t want to push too hard or burnout. 

High-intensity weight loss cardio looks like jump squats, mountain climbers, EMOM or AMRAP workouts. These fitness for mums workouts kick it up a notch when it comes to fat burning, boosting metabolism, and saving time. One or two of these fitness for mums sessions per week is plenty to avoid fatigue and support recovery.

For most women following the Transform fitness for mums method, especially those with the goal of foundational weight loss and muscle definition, the sweet spot is two to three cardio sessions per week.

✓ One or two HIIT (high-intensity interval training) sessions if you feel energized and recovered. 

✓ One or two walks, around 30 to 45 minutes, for low-impact, fat-burning movement. 

With Transform’s online workout subscription, you don’t need to overthink it. We’ve already structured fitness for mums cardio into your week so it’s:

✓ Balanced with your strength training program 
✓ Based on short, effective formats like EMOM or HIIT pilates
✓ Easy to follow from home in just 18 to 28 minutes
✓ Paired with mobility and mindfulness, so your body stays energized. 

You don’t need long runs or daily trips to the gym to get results. Fitness for mums starts with a clear structure, the right mix of advanced body sculpting movement, and support to stay consistent. That is exactly what we give you.

Take the guesswork out of cardio, strength, and nutrition. Start your fitness for mums journey today with a free 7-day trial of Transform and find out why we are rated the best workout app for women’s weight loss.