A gentle workout to help you get back to your fitness groove.


Being a new momma is a busy job! With so many different stressors pulling you a million directions, it can be hard to find time to get in a calorie blasting workout. Whether you just had your first baby, you’re working off leftover pregnancy weight, or simply need a way to burn calories fast, this is the workout for you!

Treadmills have a bad reputation for being high impact, which can be intimidating when your body has had so many recent changes. No need to fear! During this workout, we’ll keep the speeds low and the inclines moderate.

There are two terms that we’ll use throughout this post that you might not be familiar with — they’re defined below. If you have iFit Coach and would like to have a worry-free workout, click here to schedule the workout that we’ve already built for you.

  1. Comfortable pace
    A speed you can maintain for 20-30 minutes, straight. At this pace, you should be able to easily talk in full sentences
  2. Challenging pace
    A speed you can maintain for 30-90 seconds, straight. At this pace, you should only be able to talk 1-2 words at a time.

Since this is a hill workout, your pace may be a little slower than you’re used to. However, walking —- doesn’t mean you’re taking a break or taking it easy in this workout.

Today’s focus: Hills


WARM UP: 30 seconds each movement. 
Bodyweight and treadmill

  • Leg swings (both sides
  • Lateral leg swings (both sides)
  • March in place
  • Forward lunges
  • 3 minutes: easy walking at 1% incline

ROUND 1: Complete 1 time. 
Treadmill

  • 3 minutes comfortable pace — at 5%
  • 1 minute comfortable pace — at 8%
  • 1 minute challenging pace — at 10%
  • 1 minute comfortable pace — at 10%

ROUND 2: Complete 1 time. 
Bodyweight and treadmill

  • 2 minutes comfortable pace — 5%
  • 25 squats
  • 1 minute comfortable pace — at 5%
  • 10 forward lunges on each side
  • 2 minutes comfortable pace — at 5%

ROUND 3: Complete 2 times.
Treadmill

  • 3 minutes challenging pace — at 8%
  • 2 minutes comfortable pace — at 5%
  • 1 minute challenging pace — at 8%
  • 1 minute comfortable pace — at 5%
  • 30 second challenging pace — at 10%
  • 30 second comfortable pace — at 10%

COOL DOWN: 30 seconds of each movement.
Bodyweight and treadmill

  • 2 minutes: easy walking — at 0%
  • Quad stretch
  • Hamstring stretch
  • Calf stretch
  • Glute stretch

Go you, Super Mom! Getting back into working out is never easy, and especially not with a hill workout. Way to push yourself today! 

Keep chasing those goals!
Mari Dettamanti
iFit Trainer