Squeeze a training session into a hectic schedule with these quick workouts for busy moms! These workout routines are time efficient and provide a quick burst of physical activity that you can fit into any day.
With minimal equipment, these quick home workouts are easy to fit into a hectic day.
As a Certified Strength & Conditioning Specialist, these workouts were designed to be intense and take everything you've got.
They're fast-paced and leave your muscles well-worked... in under 15 minutes!
For busy moms, all of these workouts:
- increase strength
- improve energy
- help improve posture
- are a combination of full body strength & core exercises
- can be done with minimal equipment
In fact, one of these home workouts is even used in my SMASH workout program for busy moms.
Equipment You Need
Though the home workouts mostly use body weight, you will need a mini band for some exercises.
Mini bands are one of my favorite pieces of at-home workout equipment because they're so cost-effective, great for strength, easy to store, and low-impact.
That and a set of dumbbells are all I require in the SMASH workout plan because truly, to start strength training and get a great workout you don't need much.
Full-Body Workout #1: 5-4-3-2-1
This quick workout is the most intense of the bunch and adds a touch of high-intensity interval training.
It's also the longest in duration (but the best sweat-wise!).
|Cardio (jumping jacks, skipping, marches, side-to-side hops)||5 minutes|
|Walking Lunges & Mountain Climbers||4 minutes|
|Push Ups & Mini Band Pulldowns||3 minutes|
|Squats & Hip Thrusts (or bridges)||2 minutes|
How to do it: Perform five minutes of cardio. You can alternate whichever exercises you like for the five minutes.
Then, perform four minutes alternating between walking lunges (for forty seconds) and mountain climbers (for twenty seconds).
After which go into three minutes of push-ups and pulldowns (thirty seconds each) then two minutes of squats and hip thrusts (thirty seconds each) and finish with one minute of dead bugs.
Grab water throughout the circuit as needed. It takes a total of fifteen minutes.
Workout #2: Inverted Countdown 13-7
This workout for busy moms uses just two exercises but it is a brutal one (don't be fooled!).
For the Bulgarian split squats you can use stairs, a couch, a table, or even a park bench.
To perform it: Perform thirteen repetitions on each leg of the split squats and seven repetitions of the row.
Then perform twelve split squats and eight rows, then eleven split squats and nine rows etc. Continue until you complete seven repetitions of split squats and thirteen rows.
Ensure you have an impeccable form for this countdown. Hinge forward slightly at the hips on the split squats in order to target the back of the legs. Make the rows count by pausing at the top of the pull and slowly lowering.
Workout #3: Circuit Workout
A super basic circuit that hits all major muscle groups. It hits posterior chain exercises mostly to help improve posture and give some back pain relief.
|Curtsy Lunge||10 reps per leg|
|Plank Row||8 reps/arm|
|Single Leg Bridge||15 reps per leg|
|Band Pull Apart||10 reps|
|Hamstring Curl||10 reps|
|Plank Rotations||60 seconds|
To perform it: Perform all exercises for the prescribed number or repetitions back to back. Rest as you need it and repeat for a total of three rounds.
You can check out a video of the workouts below. That said, some of the workouts have been modified to include just a mini band (to make it easier!).
They're the perfect blend of upper body and lower body exercises to give you the best workout in a short amount of time.
Muscles a bit achy after these full-body workouts? Don't forget to keep some DIY muscle rub on hand so you can kick some a** the next day too 😉
Stop FALLING OFF The Fitness Wagon
Do you start a new workout plan only to fall off of it weeks later?
Imagine the compliments you’ll get from family and friends when you finally lose those few extra pounds and skyrocket your confidence.
Discover the ultimate solution for a busy mom seeking a quick and effective workout routine at home. As an exhausted mom of three, I designed these 25-minute sessions to fit seamlessly into your busy schedule to help you increase strength, stamina, and confidence.
Other programs have you doing cardio HIIT workouts complete with burpees and jump squats on the daily. But let’s be honest, just showing up for that is draining as a mom.
With SMASH Fit For Life you can say goodbye to that frustrated thought that you’re failing because you can’t seem to stick with it. Instead, these workouts focus on getting STRONGER with just one set of dumbbells and a mini band so that showing up for your workouts isn’t the worst part of your day.
Plus, you have direct access to a Certified Strength Coach anytime you have questions (or need some motivation!).
No more feeling guilty about missed gym sessions or overwhelmed about WHAT to do. The SMASH program was made for busy moms. Choose from a variety of packages and start prioritizing yourself today so that you can better help your family tomorrow.
Frequently Asked Questions About Fat Burning Home Workouts
There is no one exercise that burns fat or specifically helps you lose weight as a busy mom. It's not possible to spot-train that way. Instead, it is a combination of techniques that help burn fat. Walking upwards of 10,000 steps per day, focusing on big, compound exercises like squats, lunges, presses, pulls, and deadlifts, and adequate nutrition are what burn the most body fat.
This depends both on your current goals as well as your style of workouts.
Some workouts are more taxing on your system than others (like super heavy lifting) and thus, less is more. Other workouts, especially low-impact workouts or workouts targeting only one muscle group can be done more frequently. A good place to start is to plan to start a workout routine with 3-4 days per week and scale from there. On your non-workout days, remember that staying active is crucial.
es! Training without equipment can provide just as good of results as using equipment. The key element is using progressive overload (always progressing in some manner). This can be done by:
- altering reps and sets (overall volume)
- making use of paused reps
- training eccentrics
- progressing to harder variations of an exercise
It's not the equipment that makes a workout effective but the stimulus.
Other Fitness Tips & Mom Workouts
Overwhelmed with working out? Get started with the 5-Day Fitness Challenge. More strength. More energy. More confidence... in just five minutes per day.
- The best busy mom workout schedule
- 3 Day Dumbbell Workout Plan
- 6-week Fat Loss Workout Plan
- High protein snack recipes
- Learn how to get better at push ups
- No equipment fat loss workout
- Follow along home workouts
- Strength training for beginners
Start learning the ins & outs of training (technique, form, tips, and advice from a veteran coach) by browsing my best fitness tips.