A Simple Stroller Fit Program

At phil&teds we’re parents too, so we understand the challenges of the parenting day, and one that keeps popping up is getting fit after baby has arrived.. So we’re here to here to help you kick-start your fitness regime! This article provides simple dietary advice and a starter fitness routine to get your blood pumping!

We all want to return to our pre-baby bod. It’s best to switch your mind into getting fit as a happiness mindset. You’re going to feel great if you’re out there getting sweaty! While that in itself may not sound appealing, it’s amazing how you’ll feel more energetic, and have a positive outlook once you’ve finished a good workout. Why a positive outlook? Endorphins – that’s why! Aerobic activity makes your body produce endorphin’s – a naturally occurring feel good drug. They feel wonderful and can be made with any stroller fit program.

stroller fit @heidi.rawstorn

phil&teds sport – Photo credit: @heidi.rawstorn

Exercising is also very social. It’s a positive way to catch up with your friends and challenge each other to do something that could usually be quite difficult to achieve on your own.

The by product is burnt calories and a ripped frame.

Here is what exercise does to you:

  1.       Makes you feel good
  2.       Gives you another reason to be social
  3.       With the right diet and intensity, you’ll look good
  4.       And finally if you keep it up, you’ll live longer

There are a few things that you need to know before you start moving really fast with this stroller fit program:

Diet is king in any stroller fit program!

Weight loss is 30% exercise and 70% diet. There was a famous experiment by a professor at Kansas State University to prove that weight loss is purely calories in vs. calories out. He ate twinkies ONLY to prove this. We’re not saying that twinkies are healthy, it was to prove that weight loss is entirely about caloric intake.

TLDR: yes, he lost weight – a lot of it. He went from being obese to having a normal frame from only eating twinkies.

We recommend you download a calorie counting app such as myfitnesspal, to help keep your diet in check. The key is to be disciplined, and input after every meal for the first few days while you’re getting into the swing of things. By inputting every meal, you’ll get a feel for the calorie content, and where you’re at in terms of calories, so you can make adjustments over time. When you’ve got a feel for your macros, it’s as easy as checking in every couple of weeks to make sure everything is balanced.


Measure yourself once a fortnight. Use a soft tape measure to take the following measurements:

  • Waist
  • Hips
  • Thighs
  • Bust

And write them down! If you measure your progress you can watch the numbers move. You’ll start losing inches in places that you didn’t even realise were possible.

If you’re unsure how to measure properly, watch this video:

So with this advice in mind, let’s talk about moving really fast to get your heart rate up!

Time to HIIT IT!

The workout we’re going to do today is a lovely acronym called HIIT – ‘high intensity interval training’. This is the most effective way to lose fat in the shortest amount of time.

It’s by no means easy. In fact, if you walk away from the workout without a sweat, you didn’t do it properly. High intensity intervals are just that – high intensity.

At best you should be gasping for breath at the end of each set. You want your heart rate to be in the ‘anaerobic zone’. The ‘anaerobic zone’ is a heartbeat at around 160bpm, depending on your age. Click here and check this calculator to see what the different heart rate zones are and where you sit.

Once you’ve finished the set; stop, catch your breath and let your heart rate return to about 100-120bpm, before you do it all again!

Pro tip: A great way to monitor your heart rate is to pick up a fitness tracker like a fitbit or iWatch

As terrifying as this all sounds, you have to put it into perspective. These workouts are so effective, you only have to do them for 20 minutes at a time. 10 minutes after the workout has finished, you’ll be full of energy and your metabolism will be extra speedy for about 24 hours.

Without further ado, here is the list of exercises for you to practice ready for the big sweat:

The workout:

  1.       20x squats
  2.       10x dips
  3.       15x lunges
  4.       30 second plank
  5.       10x burpees

Try 3 sets with a 1:30 rest time.  

Stroller assisted squats

Stroller fit lunges

Planks for stroller fit



You’ll be sure to see results within a few weeks if you do this 3 times a week.

Enjoy the workout.

For more stroller fit ideas, visit our fitness series ‘Your daily workout with Kate’.


About the author:

Let's adapt&survive the parenting day together! Visit our tips&tricks section to find more interesting parenting trivia. Remember to leave a comment and share this with your friends..