Swap sofa-sitting for squatting and burn off those pesky calories
with high intensity, muscle building or 'mum and baby' exercises.
How many calories should I burn in a day?
You should aim to burn more calories than you eat on a daily basis to start seeing results. Check out our stay on track page for the best ways to monitor your progress and stay motivated.
Calorie burning exercises
The 'only 30 mins to spare' workout
Maximise your time with a high intensity bike exercise which will help to boost your metabolism for the rest of the day.
The 'full body' workout
Work muscles you didn't even know existed with an all-round toning and fat-burning kettlebell workout.
The 'no room for treadmill' workout
A stepper is perfect if you're short on space. Pair with wrist weights and resistance bands to work your upper body too.
Workout with baby
Having a child doesn't mean your fitness has to suffer. Once your baby is 6 months old and can support their head, stay active and spend quality time with your baby with these fun mum and baby (or dad and baby) exercises.
1. Put your baby on your shins.
2. Pull your knees towards you, lifting from the hips.
3. Lift your head upwards and give your little one a kiss. Repeat.
1. Place your baby in a carrier.
2. Spread your weight evenly from your toes to the back of your heels to keep you balanced.
3. Squat down as far as you can manage and then return to your original position.
1. Load up a spoon and take a step forward.
2. Bend both legs until the front thigh is parallel to the floor.
3. Feed your baby, catch the bits they miss, straighten up and repeat.
1. Turn on some music with a voice activated speaker (you won't have to put your baby down to change songs)
2. Hold your baby in your arms or carrier.
3. Gently dance to the music.
1. Choose a buggy with the right wheels.
2. Keep to smooth roads and paths.
3. Keep your baby warm - you might be heating up, but they're not!