I finished the whole course with Shawn T and I'm not stopping anytime soon! 25-minute effective home workouts. My post-baby body is better than pre-baby =)

Physical fitness welcome!

I've been into home workouts for over 10 years, with the occasional trip to the gym with friends not counting. I'm happy with my figure, and I've managed to keep my weight pretty consistent at 56 kg, give or take 1-2 kg depending on my lifestyle.

But! Having my first child three years ago had a huge impact on my athletic life (and life in general, haha). If I'm being honest, my workout routine used to include things like Eastern dance 2-3 times a week, rock climbing, and cycling (not to mention how much I used to swim and walk during the summer). With a kid, my activity level has shifted towards:

Cardio - getting everyone out for a walk as quickly as possible;Strength training - my son weighed 13 kg at a year old, but he didn't start walking confidently until 1.4 years old. Oh man, my shoulders and biceps were in great shape back then.Stretching - ending the day in downward-facing dog to recover from those crazy runs.Now that I'm thinking about having another kid, I know how important a strong core is. I believe regular workouts have helped me avoid back problems - I only had one incident where I woke up in the middle of the night to grab my son from his crib, and that was it. So, I'm slowly building up my muscle mass in preparation for the new addition.

And it's not just about having a strong back - even during my pregnancy, I noticed that the muscle tone in my abs, which I'd developed over the years, was still visible even a few months after giving birth. I was like Adriana Lima during my pregnancy - my abs were still defined even on a larger scale.

💎 Pre-program data - started in April. I've been tracking my progress for over 10 years, but I mostly rely on how I look in the mirror. You know, those pesky extra pounds from a vacation or a flight... my weight can fluctuate significantly even within a week.

The one thing that really bothered me was the fat around my belly button, which started to accumulate quickly after giving birth and formed those unwanted love handles on my waist. I've hated those bulges since I was a teenager, and I'm glad they're almost gone now.

After the new year, I gained 3 kg. If I usually weigh 55 kg, the scales showed 58 kg - I guess the post-holiday relaxation got the best of me, and I started limiting my food intake only after Chinese New Year. I was lying around and eating like a goose in a sack, replenishing my energy reserves after 2.5 years of being a super-active mom.

I was starting to notice a second chin (which doesn't suit me at all), and my belts were getting too tight... Meanwhile, I was convinced my usual weight was 57 kg and kept telling myself I'd only gained 1 kg. I even re-downloaded my smart weight app to see my past progress and found out I'd actually weighed 55 kg last year.

After T25, I got back to my normal shape, and as my colleague pointed out, all my pre-motherhood clothes fit like a glove =)

June 2025.

💎 I'd been taking a two-month break from home workouts, so I started easing back in:

First, I did Shaun T's 21 day fix program - February 25, then moved on to the more intense version, 21 day fix Extreme - March 25. Each one was three weeks long. I lost a kilo, but I didn't really notice any visual changes, although I did feel like I was getting back into the swing of things. Still, I wasn't getting that rush of adrenaline I was craving... =)

I wanted to do Jericho's 1000 day program, it's a great program, but the catch is that it's got a lot of crazy exercises - like swinging a weight from one hand to the other on squats and stuff. And I've got a little kid at home, so I was worried that he'd sneak up on me and get hit with the weight... So, I put Jericho on hold for now.

I remembered about Beachbody, I'm not sure what's going on with them now, but five years ago, they were one of the big players in the home workout scene. Apparently, if you do their programs, you're invincible. I decided to start with the lighter stuff - T25.

I started T25 on April 1 - alpha, May-June - beta, and finished the last level, gamma, in August.

August 25. Finished level 3.

💎 Enough about the drama, now let's talk about the program.I started on April 25, finished on July 25 - the classic course is 14 weeks, but I stretched it to almost 16 weeks: I took weekends off, sometimes I just didn't feel like working out, especially in the summer after a long day at the beach.

Or if I went for a run or a bike ride - I didn't do any workouts that day, I was active enough. When I was really short on time - I'd do 8-10 minute ab workouts from my favorite fitness channel, 22x22.

By October 1, I'd say that T25 had been so great and the results were so good that I'm still doing level gamma workouts at my own pace. September and October were pretty chaotic, and I didn't feel like starting a new program.

💎My preparation and expectations from the course
I've been working out at home for a long time, I'm a mesomorph, I see results quickly. My goal is to lose some weight, maintain muscle tone, and feel good. So, I choose programs that have a clear schedule, an easy format, and most importantly - progression.
Cardio isn't my favorite, but I know it's good for me, so I try to do it at least once a week.

The results after the program, July 25. I'm probably in the best physical shape of my life.

I have to say, it's easier for me to give 60 minutes of steady-state cardio than 20 minutes of intense interval training.

This program from Sean T is perfect for when you need a shake-up - it's compact, energetic, and doesn't go overboard like some marathons from fitness bloggers.

💎I downloaded it from a foreign torrent site, and the program weighs around 5-6 GB (depending on the version). There's the main block 'Alpha', the continuation 'Beta', and 'Gamma', which is considered a bonus, more challenging program.

I was also impressed that on the first level, you don't need any weights for 5 weeks. I was actually on a trip to another city, and this format really came in handy - I only worked out with my own body weight.

💎 Equipment:
You need to wear proper shoes - this is cardio, and jumping barefoot is a recipe for disaster. Comfortable clothing, a mat on the floor (many exercises are done on the floor), and a mirror to check your form are all must-haves. By the way, about the shoes - you'll be doing 100,000+ jumps, so make sure to secure your ankle. I only once started working out barefoot and quickly felt the fragility of my ankle bones.

This program is definitely not for beginners, and Sean doesn't explain the technique in detail.

I drink water, but not liters - just sips. The main thing is to stay comfortable. And, funnily enough, I only turned on the fan once - you can sweat just as much in 25 minutes as you would in an hour, and a bit of cool air is really welcome.

About the program itself

💎 Release year - 2013.

💎 The trainer is Sean T. He's charismatic, energetic, and gives it his all in every video - and you feel like you're right there with him. The impression is that he's a very kind, but unyielding army instructor. You can't get out of it - you're working hard!

I like that he trains alongside everyone, rather than just walking around the room, giving comments.

💎 Language: English, no dubbing. But everything is clear from the very first jump. He shows himself, the team, and there's also a girl, Tanya, who does a lighter version. No jumping, no complex balances, sometimes no weights. This is convenient and gives you flexibility - you can start with the light version and then switch to the main one. Although, to be honest, she didn't really inspire me - judging by her expression, she was already exhausted before the camera even started rolling. Who makes that kind of face with 2 kg weights? =)))

🎥 Picture and structure

The picture is simple, not glossy, but the whole team is always visible, and the angles are comfortable. It's shot without any frills, but it's functional and looks great.

Each day is just 25 minutes + a few minutes of stretching. And it's not just 'easy 25 minutes', it's a sprint that leaves you lying on the mat like a starfish, wondering who you are and why you're doing this???. By the way, the guys in the video have a puddle of sweat on the floor at the end, and it's not just for show - my shirt is soaked through on some workouts.

💡 The entire course is divided into phases:Alpha - the basic one, 5 weeks. Cardio, coordination, legs are on fire.Beta - speed, intensified exercises, more balance and control.Gamma - strength training.🧘‍♀️ Workout routine

✅ It's just 25 minutes! No excuses, no 'I didn't have time'. Perfect for moms, students, working people - a huge plus.
(With stretching and warm-up, it's around 35 minutes, which is still quick). There are days when I've got a kid to drop off at daycare, and I've got a few free hours, but the week is packed. That's when I dig deep and do one workout. Sometimes I don't even have time for a proper warm-up, and the workout fits into the promised 25 minutes. I do my stretching throughout the day.

✨ My routine

I chose the intensity based on how I felt: on days when I felt good, I did cardio (the hardest for me), and when I didn't feel up to it, I did my favorite upper body or core exercises.

I usually did one workout a day, and on Fridays, I sometimes did 'Double Day', which took around an hour - two workouts in a row.

At first, I got a bit confused about the workout structure, but eventually, it made sense: each phase lasts five weeks.

The workouts don't repeat exactly, but the formats and exercises are similar, which keeps things interesting.

Mostly, I stuck to the standard pace 90% of the time, but sometimes I'd slow down or take breaks. It wasn't because I couldn't keep up, but because I listened to my body - if it was signaling 'slow down', I did.

The intensity in the program is high, sometimes almost too high, but it depends on how much you put into the workout.

I fell in love with the program after a while - at first, I was overwhelmed by the pace. I thought the physical training was good, but after 10 minutes, I'd look at Shaun like he was a sadist. Inside, I'd think 'what if I fail?' But I managed to push through - with a red face and a racing heart.

By the second week, I was hooked. It's convenient that each day is planned out: Monday is cardio, Tuesday is lower body, Wednesday is full-body, and so on.

Although 'hut, hut, squat!' and 'Use your core' are probably just nightmares I'd rather not have =)))

✅ Cardio (Alpha) - the classic. It's where it all starts. Fast, rhythmic, Shaun's like a madman. Lots of jumps, sprints, long chains. Sweat pours out from the first minute. After that, I'm in the shower, exhausted. It's the most grueling workout for me. I always schedule it on a day when I'm washing my hair, because after cardio, you can wring out your clothes and hair too.

When I'm exhausted, I switch to a high-knee step or half-sprints. The main thing is not to stop.

✅ Speed 1.0 and 2.0 - a combo of cardio and stretching: rapid movements are followed by slow ones. I have to say, Speed 1.0 is all about finding your rhythm and breathing, while version 2.0 is another tough workout for me. I'm not a fan of cardio.

✅ Total Body Circuit - plyometrics, push-ups, and squats. Shawn knows when you're pushing yourself to the limit and cheers you on: 'You can do this!'

✅ Lower Focus - working on your glutes and inner thigh muscles. There's no crazy tempo, but the static loads give you a sense of working your muscles.

✅ Ab Intervals - cardio plus static exercises for your core. At first glance, it seems easy, but by the end, you'll be burning. I loved it.

✅ Upper Focus (Beta) - working with dumbbells. Lots of reps, and it's a real challenge for your shoulders and arms. It's a great way to recover after cardio days.

✅ Rip’T Circuit (Beta) - a strength-based version of Total Body, using dumbbells, moving slowly and methodically.

✅ Dynamic Core (Beta) - a new program for your core.

✅ Stretch - stretching once a week. Long, slow, and deep poses. I often skipped it - big mistake.

🤨 What didn't work:

❌ The workouts go non-stop. No breaks. Rest is only when Shawn says so, and even then, it's just 30 seconds on cardio days. Sometimes it's tough, especially if you're not used to it. By the way, if there were breaks between sets, the workout would easily last an hour.

The main focus of the entire course is on your arms, back, and core muscles.

I only worked with dumbbells for the upper body, using just 2-3 kg because the muscles are super responsive.

My lower body (legs and glutes) gets relatively little attention, and the muscle tone is there, but if you're used to more defined muscles, Shawn's program might not be enough. That's why I added a strength training workout for my glutes once a week, using weights like squats with 30 kg and lunges with 6 kg dumbbells, and other basic exercises. So, there's definitely a bias in the program towards the upper body.

I didn't even know there were so many variations of burpees: with a jump, with push-ups, on one leg, with dumbbells. It reminded me of the 101 ways to cook potatoes from 'The Girls' =)))

Potatoes - fried, boiled, mashed. Potato pancakes, potato dumplings, meatballs. Potato soup, potato pancakes, meat pies!

📉 Results:

After the first level.

I was on vacation and ate pretty heavily in cafes and restaurants every day. Despite that, I managed to lose a whole kilogram, and I didn't even gain 2 kg from all the food and luggage =)). My body looked more toned, and I could see the muscles in my arms and a bit of definition in my core. Most importantly, I felt on fire - full of energy, feeling like a superhero after every workout.

I stuck to the protein-carb alternating diet for almost 5 weeks on the second level, and by the end of June, I was in great shape, having completed the beta level. I lost 3kg in 5 weeks, and my whole body was humming and toned. I won't even mention my endurance.

I was blown away when I went snorkeling for the first time in a year, wearing a mask, and dove to a depth where I'd usually run out of air. I realized I could keep swimming without surfacing! That's how amazing the cardio impact was after just 3 months. I felt like Kevin Costner from 'The Abyss' and checked for gills behind my ears =)))

My figure in August was 25. I weighed 54kg. I found it pretty easy to maintain this shape during the summer,and for the cold season, a comfortable weight of 55-56kg was perfect. September 25. I gained 1kg.

❗️I wouldn't recommend this if:

you have knee problems, and even with modifications, it's tough,you hate cardio, or want to 'enjoy' it without dying.✨ Conclusion
The program is complex but very effective. The results are noticeable if you follow your diet, and the outcome is amazing. My friends asked what I was doing, and I sent them to Sean T.

In short, I added another favorite program to my list. The hardest part was getting through the Alpha level, but I'm still loving Gamma and haven't gotten bored yet.

🧡 I completed the entire program. I'll come back to it, especially during seasons when I need to 'shake things up' or get back in shape quickly. Now I want to try Insanity by the new year - I spotted a revealing dress with a cutout on the stomach at a corporate event ;))

I also followed the BUC diet (protein-carb alternating) for 5 weeks. With Sean T's workouts and proper nutrition, I got results that I'm completely happy with =)

I quickly got back in shape after giving birth. Maybe future moms will find this helpful, which programs I chose after my son was born.

My figure after 3 months

After 1 year

Before I got pregnant, I was doing light weightlifting for my back - 2kg. Then I switched to resistance bands every other day for 30 minutes.From 6 months on, I walked a lot and did prenatal yoga 20-40 minutes every other day, gentle and flowing.

I took a total break from sports for 3 months after giving birth.

At 4 months with my son, I did a course called 'Recovery after Birth' by Usmanova.At 5 months, I started a 'Slimming Marathon' by Usmanova, using 2kg dumbbells.At 6 months, I repeated the marathon but added 2-3kg to some of the exercises.At 7 months, I did a 'Slimming 2.0 Marathon' - a heavier version of the previous one.At 8 months, I repeated it but added more weight.At 9 months, I did a 'Glute Marathon' by Usmanova (I still have records of the courses I bought earlier).Then I took another 6 months off from sports because I was super exhausted =) After that, I started working out with different sports programs.

❤️❤️❤️ Thanks for reading! ❤️❤️❤️

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