Lose weight, build muscle, and tone up, with this workout schedule for busy moms! This at-home workout routine is perfect for new moms struggling to find time for exercise.
Learn how to find time to work out, how many times you should work out each week, and what a busy mom workout program should look like. Then, find some space and get to work!
As a Certified Strength & Conditioning Specialist and busy mom of three, I've seen the struggle first hand when it comes to setting a workout schedule with kids.
And I won't lie, it's not easy and it takes some getting used to.
However, once you have a good training program on hand and you use the tips below and learn how to work out with kids in the gym, it gets easier!
Use the workout schedule and sample programs below and follow along with the tips for fitting a training program into a busy schedule.
Hint: things like a 10 minute workout for moms helps immensely on busy days!
The Busy Mom Workout Schedule
This workout schedule allows you to target all the major muscle groups in your body while still giving your muscles the rest time they need.
The workouts themselves are done in just thirty minutes and can be done at home with just a set of dumbbells (though some of the workouts use just your bodyweight!).
Scroll down to grab the details of each workout program and of course, fuel up with these healthy snacks for busy moms afterward!
Monday: Lower Body Strength
Tuesday: Upper Body Strength
Wednesday: Rest Day
Thursday: Full Body Strength
Friday: Rest Day
Saturday: At Home Cardio HIIT
Sunday: Rest Day
How To Find Time As A Busy Mom To Work Out
Listen, I get it. Between diapers, toddlers' play groups, naps, a messy house, and ALL THE THINGS, it's not easy to find time for fitness.
But "not easy" doesn't mean it's not doable to exercise regularly. Finding small pockets to fit in quick workouts for busy moms can work too.
But for something more strategic, below are a few crucial tips to rocking a busy mom workout schedule!
Expect less: STOP thinking that your workout needs to be 45-60 minutes in length and that it will happen uninterrupted. It won't. Instead, aim for 20-30 minutes and know that it's okay to stop and change a baby, read a book, or do a silly dance. That's all part of the system when working out with kids.
Be strategic: Always have a plan. Don't waste time guessing on what you're doing that day. It's why the SMASH home workouts are so effective, all you have to do is follow.
Get up earlier: No one wants to hear this. Sorry. For working moms with a busy schedule, your options for a fitness routine are to do it early or late. And late-night effort rarely happens.
Show up: This is the most important part. Your workout routine will rarely go as planned. Know that something is always better than nothing and showing up counts.
Best Busy Mom Workout Routine
This workout schedule is split into four workout days with an emphasis on strength training.
Strength training as a mom is crucial to prevent injuries, lose weight, and keep up with your kids (learn more about the benefits of resistance training).
They workouts themselves take under thirty minutes to complete, and some of them under twenty.
The goal is to use functional strength training to hit every major muscle group and give you the biggest bang for your buck time wise.
This means there's an emphasis on the basic movements moms need to master, exercises for the posterior chain (back of the body). The exercises are all low impact (no jumping!) and can be done by beginners or those used to training.
You won't find many bicep curls here, instead, these at-home workouts are geared towards the exercises that hit the most muscle groups at once.
Monday: Leg Day
To perform the leg workout: perform the goblet squats and hip raises back to back for the reps listed. Rest for 45 seconds and repeat the exercises back to back. Do this for a total of three rounds before moving on to the "B" grouping.
| Paused Goblet Squats | 10 reps |
| Side lying hip raise | 8 reps per side |
| Rest | 45 seconds x 3 sets |
| Dumbbell hip thrust | 12 reps |
| ½ Kneeling around the world | 5 reps per side |
| Side plank | 30s seconds per side |
| Rest | 45 seconds x 3 sets |
| Sliding hamstring curls | 10 reps |
| Rest | 30 seconds x 2 sets |
Tuesday: Upper Body
To perform the upper body workout: perform the presses, rows, and supermans back to back for the reps listed. Rest for 45 seconds and repeat the exercises back to back. Do this for a total of three rounds before moving on to the "B" grouping.
| Inverted pike press | 6 reps |
| 1 Arm dumbbell row | 10 reps per arm |
| Superman with row | 8 reps |
| Rest | 45 seconds for 3 setx |
| Eccentric push up | 5 reps |
| Toe taps | 30 seconds |
| Rest | 30 seconds for 2 sets |
| Plank to quadruped | 30 seconds |
| Rest | 20 seconds for 2 sets |
Thursday: Full Body Strength
To perform the total body workout: perform the first three exercises back to back for the reps listed. Rest for 45 seconds and repeat the exercises back to back. Do this for a total of three rounds before moving on to the "B" grouping.
| Bulgarian split squat | 8 reps per leg |
| Underhand row | 10 reps |
| Clamshells | 15 reps per side |
| Rest | 45 seconds x 3 sets |
| Feet elevated glute bridge | 15 reps |
| Dumbbell pullover | 8 reps |
| Bear crawls | 20 seconds |
| Rest | 45 seconds for 2 sets |
Saturday: Cardio HIIT At Home
How to perform the at home HIIT workout: perform all the exercises back to back for the repetitions listed. At the end of the rolling squats, rest for 60 seconds and then repeat the circuit for a total of three times through.
| Dumbbell squat and press | 10 reps |
| Reverse plank | 20 seconds |
1 Arm dumbbell row | 8 reps |
| Step out lunge | 20 seconds per leg |
| Rolling squat | 30 seconds |
| Rest | 60 seconds for 3 sets |
What Equipment Do You Need?
For this particular workout routine, you need a set of heavy dumbbells (learn which size dumbbells are for you) as well as a mini band. Both of these are my go-to tools for home workout equipment.
Frequently Asked Questions
The trick to working out as a busy mom is focusing on consistency and not duration. Be active when you can, even if it's chaotic. If you work outside of the house, get up twenty minutes earlier to get your workout in. Skip the gym and learn how to work out effectively at home to save time. And if you're working out with kids, learn to embrace the chaos and find unique ways to keep them entertained.
The best workout routine is the one you'll stick to! Aiming for workouts that are roughly 20 minutes long and completing them on a regular basis is the best kind fo system. make sure you are constantly challenging yourself with muscle engagement and activation in order to achieve the best results. For long term results like weight loss and muscle tone, opt for strength training at home over cardio-based workouts.
Strive to work out four times per week for 20-30 minutes. On the days you're not working out with a plan, aim to just be active. Stretch, go for walks, and play with your kids. This will give you the best results.
Other Resources To Help You With Your Fitness Goals
Getting back into a workout routine as a busy mom is scary. Make sure to self test for diastasis recti, learn more about how to heal diastasis recti, and rock these crucial postpartum exercises before diving in.
And below is a few more resources to make sure you kick off your fitness journey the RIGHT way!
- Why you should avoid jumping postpartum
- The best busy mom workout
- Everything you need to know about your pelvic floor
- How to do push ups when you're a complete beginner
- Glute training 101: everything you need to know
- The ultimate guide to at home workouts
- 6-week fat loss workout plan
- 10 minute diastasis recti workout
- 3 day dumbbell workout plan
- the best back exercises you can do at home
- At home shoulder workout for moms
- Follow-along at home workouts
- Fitness tips for busy moms
Remember, a lot goes into fitness goals as a busy mom. And a good night's sleep can have a major effect (jokes on us, who gets sleep!). Factor in eating healthy and you truly do need a well-rounded approach.
That said, it is %100 to start with one thing, crush it, and then move on to the next.
A new workout routine can be a bit daunting. Take the time to figure out a plan and you'll be better off and well on your way towards achieving your goals.
Ditch the All-or-Nothing Trap
The Kickstart & Thrive Bundle is where busy moms keep things simple with quick, strength-building workouts you can actually fit into your day, plus protein-packed snacks that give you energy and taste like dessert but don't add extra time in the kitchen.
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