Increase your strength, metabolism, and energy by squeezing these simple workouts for moms at home. These full-body workouts are geared towards moms and use the basics of bodyweight training to help you maximize the sporadic time you DO have throughout your day.
"These are excellent workout routines that anyone can do!" - Tonye
As a Certified Strength Coach, one of the best parts about a bodyweight exercises is that you can do them anywhere. This makes it much easier for moms to get their workouts in.
And workouts that don't take a lot of energy to prepare are workouts you're more likely to stay consistent with- and one of the biggest tips on how to start working out as a mom. This is exactly why 5-minute workouts are so effective.
Quick Notes On Workouts For Moms At Home
Quick: All three mom workouts are done in under 25 minutes (maximum!). If you need something shorter, this is the best workout for moms on busy days.
No equipment: Outside of your basic household items, you don't need any workout equipment for these exercises.
Beginner-friendly: These workouts can be scaled and made harder if needed but they're all great for beginners too (no jumping!)
Focus on posture: Each workout primarily consists of posterior chain exercises to help with posture, niggling back pain etc. This is the main focus in my signature SMASH Workout Plan too.
Notes On Performing The Workouts
These bodyweight workouts vary in style and time, but all of them are effective and will give your muscles a challenge.
However, when it comes to bodyweight exercises, they are only as effective as you make them. Just going through the motions won't help you get stronger.
Spend time slowing down the exercise, developing your mind-muscle connection, and creating tension.
Beginner Bodyweight Workout
If you haven't worked out in a while or are just trying to get back into the swing of routine, this program is for you!
This beginner bodyweight workout is low-impact and a great way to develop strength and build muscle mass.
If you're brand new to fitness and looking to boost your strength, you can always check out the Kickstart and Thrive Bundle as well which gives you 16 week home workout plan that builds on each exercise and the workouts are only 15 minutes long.
| Bulgarian Split Squats | 10 reps per side |
| Paused Bodyweight Squats | 12 |
| Rocking Plank | 3o seconds |
| Rest | 45 seconds x 3 sets |
| Bodyweight Hip Hinge | 10 |
| Push Ups | 10 |
| Rest | 45 seconds x 3 sets |
| Single Leg Glute Bridge | 10 reps per leg |
| Hollow Body Holds | 15 seconds |
| Rest | 15 seconds x 2 sets |
Perform the first three exercises back to back for the prescribed number of repetitions. Take a break for 45 seconds. Repeat that grouping for three sets. Move on to the next two exercises and perform them back to back without rest.
After the push ups, rest for 30 seconds and repeat that for a total of three rounds. Finally, move on to the last grouping and perform them back to back for two sets with 15 seconds between sets.
Note: the rocking planks can get intense. Either elevate your plank on a couch or table if you need to or perform planks with shoulder taps. Likewise, the dumbbell shown in the glute bridge isn't necessary. If hollow body holds are too much, perform the deadbug exercise instead.
Struggling with push ups? DONT do knee push ups. Instead, learn how to do push ups as a beginner.
Bodyweight Workout For Fat Loss
This mom workout is circuit-based meaning your heart rate will increase and you'll be a bit breathless. Ensure proper form on each and every repetition, don't just go through the movements as fast as you can.
| Bodyweight Walking Lunges | 10 reps per leg |
| Eccentric Push Up With Superman | 10 |
| Hamstring Curls | 10 |
| Floor Bow | 10 |
| 1 ¼ Single Leg Hip Thrust | 10 reps per leg |
| Mountain Climbers | 30 seconds |
| Rest | 45-60 seconds x4 sets |
Perform the exercises for the prescribed number of repetitions back to back without rest. Break for 45 seconds. Repeat for a total of 3-4 sets.
Bodyweight Workout For Strength
This program is geared towards those of you who want to master your body and excel at being strong. Within the exercises, choose a progression appropriate for your current abilities.
Learn how to make exercises more intense without adding weight.
| Supported Single Leg Deadlifts | 6 reps per leg |
| Rest | 30 seconds x 2 sets |
| Inverted Pike Press | 8 |
| Rolling Single Leg Squats | 10 |
| Rest | 45 seconds x 3 sets |
| Close Grip Push Up | MAX |
| Curtsy Lunge | 10 reps per leg |
| Lsit Leg Raises On Floor | 8 |
| Rest | 30 seconds x 2 sets |
Perform the deadlifts for six reps, rest for thirty seconds, and repeat. Then, move on to the next three exercises and perform them back-to-back resting only after the rolling squats for 45 seconds. Do that for three rounds.
Finally, finish the last three exercises back to back with 30 seconds of rest after the leg raises. repeat for two rounds.
Note: Ignore the dumbbell in the single leg deadlift.
How To Warm Up
Should you warm up? Probably. But in my experience as a busy mom, it doesn't always happen.
Learn more about how exactly you should warm up and how to get it done in under five minutes.
These workouts require only your bodyweight. This means it won't be the end of the world if you don't warm up.
However, below are two warm up routines you can use that take only 3-5 minutes.
Don’t forget to pin these Bodyweight Workouts fit for every goal!
Other Fitness Tips To Help You Reach Your Goals
- 4 Day workout routine
- 5 Day workout routine for women
- 3 day workout plan
- No equipment shoulder workout
- 25+ home workouts for weight loss
- 6 week fat loss workout plan
Want over 20 printable home workouts without any ads? Check out these Printable Power Workouts. All kinds of workouts to help you kick off your fitness journey right in one spot.
Frequently Asked Questions About Bodyweight Training
The best bodyweight exercises are ones that target multiple muscle groups at once and are done with control. Exercises like squats (and squat variations), bridges, hip thrusts, lunges, pull ups, push ups, and inverted presses are great options.
Any type of exercise can help you lose weight, gain energy, and build muscle mass. The key is to make sure that you're working out consistently as well as progressing your workouts or bodyweight exercises (making them harder) gradually.
You should aim to work out 3-4 times per week. You can either choose just one workout and repeat it (making sure to have adequate rest between sessions) or choose two workouts and alternate them.
Tonye says
These are excellent workout routines that anyone can do!
fitasamamabear says
Thanks! They're definitely great to have on hand!
sarah says
I love that you can do these anywhere! I know when I am traveling and away from my gym its so easy to just bag the workout! I love that I could do these anywhere I travel to! Thanks for sharing!
fitasamamabear says
They definitely work for traveling! I personally love either bodyweight or band workouts when I'm traveling because it keeps it simple. The last thing you want on vacation is a bunch of "to do's"