Ultimate Guide To At Home Workouts For Moms

Learn the best workout plans, equipment, and beginner workout tips to guide you through working out at home as a busy mom. Fat loss, strength building, or general fitness, these tools will answer all of your questions about how to get fit at home.

Jump To

• Huge Benefits Of Working Out At Home Instead Of The Gym
• The Best Home Gym Equipment For Beginners
• Beginner Workout Tips
• Stop FALLING OFF The Fitness Wagon
• Working Out At Home To Lose Weight
• What To Do With Kids While Working Out At Home
• Bodyweight Training
• Bodyweight workouts
• Home Workouts For Weight Loss
• Home Workouts To Build Strength
• Other Resources To Help You Master Working Out At Home
• Common Questions About Working Out At Home

Huge Benefits Of Working Out At Home Instead Of The Gym

As a strength coach, most busy moms come to me wanting to start a fitness program but they’re just not sure how (which is the primary reason I created SMASH Fit For Life).

They’re busy, kids have activities, getting ready and leaving the house is a THING and they’re unsure of what to do at the gym when they get there.

Sound familiar?

Working out at home:

• Makes scheduling practical
• Saves time
• Let’s you bond with your kids
• Makes it so you stay consistent.

Learn more about the benefits of home workouts but know this: working out at home is the BEST WAY to stay consistent (and consistency is the whole reason I came up with the SMASH workout program!).

Not having to leave the house means you can work out at any time. This results in you being more consistent with your workouts and consistency = success.

The Best Home Gym Equipment For Beginners

If you’re new to working out at home there are a lot of options.

Though you can stick with using a variety of bodyweight exercises, eventually you’ll probably want to scale up your workout routine.

The best home workout equipment is gear that you’ll use!

There’s little point in investing in a machine if you’ll never touch it. Instead, set up with the basics and master staying consistent.

The home gym equipment below is all great for beginners, small spaces, and its cost-effective.

• A yoga or gym mat
• Resistance bands
• Mini loops
• 15 & 20 lbs dumbbells
• 25 lbs kettlebell
• TRX suspension straps

Each of these tools can be an asset to your training program. And you definitely don’t need it all.

But these are the best pieces of home workout equipment to get you started.

For my SMASH home workout program, my moms only need a set of dumbbells and and a mini band.

You can easily crush full-body workouts with a set of resistance bands or dumbbells (learn more about the benefits of training with just resistance bands)

You’ll want a yoga or gym mat for any floor.

A set of dumbbells or kettlebells will be a quick way to lose weight or build strength. You don’t need a full set, I tell all of my SMASH workout ladies to start with just a set of 15 pound dumbbells.

If you want a one-stop shop, TRX suspension straps are AMAZING because they allow you to use your body weight against you in a low-impact, rehab-safe way.

Learn more about the best home gym equipment for beginners and get yourself set up. In that blog post, I go into detail about the pros and cons of each piece of home gym equipment and help you select the best ones for your goals.

You can check out my own personal gym in this mom's home Gym Tour but know that you don’t need half of this to get a great workout (though I personally love it all haha).

Beginner Workout Tips

Instead of trying to implement all the things, use these beginner workout tips for busy moms to get you started (and read up on this game plan about how to start working out if you’re brand new!).

Set realistic goals. Neither fat loss, muscle toning nor strength-boosting happens overnight. Be practical about your timeline.

Don’t rush into a ton of volume. Set yourself up for consistency. Showing up for three workouts each week every week will give you better results than sometimes hitting five workouts.

Plus, you’re going to be sore for the first little bit. High-volume work will leave you discouraged.

Get active outside of your workouts. All movement matters so make sure you’re not just putting an effort into your home gym time. A general daily exercise routine like walking or bike riding matters too.

Start slow and scale up. If you’re new to home workouts, jumping into a burpee challenge isn’t the way to go. Take the time to learn the foundational movements before anything else.

Stop thinking jumping exercises are the only way to boost intensity (in fact, here’s when you shouldn’t do jumping exercises). There are a lot of ways to scale your workouts, but jumping isn’t crucial to results (learn more about how to increase exercise intensity).

Be flexible. Life with kids or a baby is no joke. Your workouts will be chaotic or interrupted. It’s okay.

Have a plan. Bouncing around workout style to workout style leads to poor results. Go in with a plan and stick with it (like the SMASH workouts).

Here are some great fitness tips specific to new moms (like how to find time to work out!).

Like everything in life, there’s a learning curve. Go into it for the long haul.

How To Build A Workout Plan

To achieve fitness goals, you need to have a regular fitness routine with a mapped out plan.

Below are the things you’ll need to include when making a workout routine:

• How many times per week are you working out?
• What equipment do you have access to?
• How long will your workouts be?
• What kind of exercises will you be using?
• What kind of workout style do you prefer?

You can learn exactly how to develop a workout program in four steps or, if you're super unsure of where to jump in, learn more about 5 minute workouts to maximize your time.

Likewise, 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 and don't know what you're doing. Instead, these workouts focus on getting STRONGER

How Long Should Home Workouts Be?

This is the golden question. But the truth is: it doesn’t completely matter.

An average of 20-30 minutes a few times per week is an amazing start and will get you a great workout.

There is no “perfect time” that suddenly makes you fit as a busy mom. Some of it depends on the way your body responds to the stimulus you’re using.

One thing is for sure: you definitely don’t need two sixty-minute workouts per day 😛

Choosing A Workout Style

This is a tricky one for a lot of people.

I’m a huge fan of finding something you LOVE and effing rocking it. However, if you’re looking for something specific, you’ll need to gear towards that.

Plus, some body types respond better to certain workouts than others. For example:

1. Running is awesome but it normally doesn’t get you super lean unless you’re already an ectomorph (born slender)
2. Pilates is awesome but doesn’t have enough progressive overload to give great weight loss results
3. Circuit training can definitely be geared towards weight loss and work well but it doesn’t build muscle
4. Strength training helps immensely with weight loss and that “toned look”

So, my advice is the start by choosing a style you somewhat enjoy and then tweak as needed. The best results normally come from combining two styles.

For the SMASH workouts, we do a lot of basic strength training with some circuit training mixed in.

Exercise Choice For Home Workouts

Choosing your exercises is a big factor in your programs. You need to consider:

• Knowledge
• Equipment
• Space
• Progressions

Many people make the mistake of opting for traditional exercises like squats, push ups and crunches.

And though those exercises are great to an extent, you need more.

Begin by mastering the basics listed below. From there, place a lot of your focus on exercises that target the posterior chain, as they’ll be the ones to help reduce pain, carry kids easier and improve posture.

Also, make sure you have some glute work in there (learn more about why you NEED strong glutes).

And of course, focus on bigger movements instead of isolation work (think squats instead of leg extensions) to maximize your workout time.

• Squat variations
• Lunge variations
• Best glute exercises with weights
• Back exercises at home
• How to do a push up as a beginner
• Tricep exercises
• Quad exercises with dumbbells

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 busy moms 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.

Working Out At Home To Lose Weight

There is no best exercise to lose weight.

Weight loss is a multi-faceted approach and needs to be treated as such.

However, you can lose weight with home workouts.

Though many people opt for increasing intensity in their home workouts for weight loss, focus on strength first.

With a base foundation of strength, weight loss follows. Plus, with muscle on your body, your body will burn fat outside of your workouts too.

Which means, before going into anything too intense, master these basic exercises:

• Squats
• Rows
• Push-ups
• Hip hinge (learn how to hip hinge)
• Deadbugs
• Lunges or Bulgarian split squats

Use a combination of strength-building workouts with cardiovascular exercise or shorter, intense workouts.

You need the intensity (which can be done with resistance, pace, tempo, exercise choice etc) to stimulate weight loss. It needs to be more intense than your day to day activities to lose weight.

This means, unless you’re focusing on keeping nutrition very intact (and here are two meal templates to help you do that), it’s difficult to lose weight using just lighter workouts like pilates and yoga.

Regardless of the style of workout you choose, for weight loss, strive to work out 4-5 days per week (the SMASH workouts are on a four day workout cycle that changes monthly).

On your off days, you’ll want to focus on active recovery. Meaning, move your body!

Here are a few ways to be more active outside of your workouts.

An example of a week of fat loss workouts could look like:

Monday: Resistance Band Workout

Tuesday: HIIT Cardio Workout

Wednesday: Rest

Thursday: Dumbbell workout

Friday: Low Impact HIIT

Saturday: Resistance Band Workout

Sunday: Rest

The trick to working out at home to lose weight is staying consistent. You need to show up day in and day out.

There’s no quick fix or master plan, it’s just hard work.

Check out the Fat Loss Workout Playlist for some examples.

What To Do With Kids While Working Out At Home

Just because you’re planning to work out at home doesn’t mean it’ll be easy as a busy mom if your kiddos around, it can get pretty chaotic.

However, there are some easy solutions:

• Let them join
• Give them activities
• Make use of screen time

Here are some great tips to entertain kids in the gym while you get in a quick workout.

Let Your Kids Join In Your Home Workouts

This one is easily the most practical of the options because your kids are going to want to join in anyways. So, let them!

The truth is, it’s crazy working out with kids. But you make it work. You change diapers between sets, you laugh *a lot*, you sing on rest times. You make fitness fun.

Somedays it’s worse than others but after a while everyone somewhat learns the game plan.

That said, this is not a great option for you if you truly need your workouts to zone out. I love working out with my kids and showing them that exercise is fun, but it’s not peaceful by any means.

And half of my focus is definitely placed on them and not what I’m doing. But sometimes, it’s also the only option, so roll with it

Activities For Kids In The Gym

You can also try desginated activities for the gym. We’ve done this on occasion and it works pretty well.

For example, playdough was only played with while mama was doing a workout. Specific coloring books were used etc. it gives them something to look forward too and distracts them

The truth is, it’s crazy working out with kids. But you make it work. You change diapers between sets, you laugh *a lot*, you sing on rest times. You make fitness fun.

Learn the best tips (experienced mom of three here!) to entertain kids in the gym. Then, just dive in.

Bodyweight Training

Learning how to leverage bodyweight training is crucial when working out at home.

The truth is, you need to master bodyweight exercises before anything else. So, make them a priority.

The secret to this is to: Learn to focus on engagement, activation, and contraction and not just going through the motions.

Bodyweight Training For Beginners

If your goal is to get back into the swing of working out then you need to start with the basics.

Considering this, choose practical bodyweight exercises (no jumping, no pistol squats etc) and focusing on form first, always.

The best bodyweight exercises for beginners.

• Squats (and squat variations)
• Hip hinges (progress to a unilateral version)
• Lunges (and lunge variations)
• All at-home glute exercises
• Bulgarian split squats
• Deadbugs
• Reverse plank
• Step ups
• Inverted rows

Begin by using 8-12 repetitions of each exercise (you can go higher for glute work) and 2-3 sets. 

You can choose bodyweight exercises and make them into a circuit (one right after another).

Bodyweight Training For Fat Loss

Many people love working up a good sweat in a short amount of time and these bodyweight workouts do just that! 

Likewise, these workouts are more fast-paced than when you're just starting out and *could* include some jumping. 

The biggest thing to remember is that your form comes first. If you're rushing through the workout to keep yourself breathless but getting sloppy in your squats- your workout is ineffective. Form comes first every single time. 

These bodyweight workouts tend to be more interval-based (think circuit or HIIT training, EMOM's etc). 

An easy way to create your own bodyweight circuit is to choose 5-6 exercises (a blend of upper body and lower body exercises) and alternate them. Perform them back to back without rest until the end of the set.

While many advertised fat loss workouts do include jumping, it is not only not necessary but also not always a good choice. Furthermore, for moms especially you need to be strong before you begin jumping otherwise there can be issues with the knees as well as the pelvic floor. 

Bodyweight workouts

Learning to use your bodyweight against you is a great way to not only challenge yourself but also get fit at home.

If you need some motivation and something to connect with, check out these no-equipment free workouts you can follow along to.

Below are a few reader favorites in terms of no-equipment workouts:

• No equipment 30 minute workout
• 10 minute bodyweight workout
• Bodyweight workouts you can do anywhere

Home Workouts For Weight Loss

When it comes to workouts for weight loss you’ll want a variety of home workouts that target strength as well as more intense workouts like HIIT sessions.

You can look at the fat loss workout section on my home workouts page.

Or, use the workouts below and create a routine with 4 workouts to perform each week.

• 20 minute HIIT workout
• No equipment interval workout
• Mini cardio interval session
• 10 minute EMOM
• 16 Minute Total Body EMOM
• SMASH Fit For Life workout plan for busy moms

Home Workouts To Build Strength

In my experience, when you focus on strength, the body comp stuff tends to follow suit and there’s less mental stress over the whole thing.

This doesn’t mean you need to start picking up super heavy weights!

Strength training can encompass a variety of home workout equipment.

The trick is using external resistance and progressing your exercises/workouts (making them harder in some way).

If you’re brand new to any kind of strength training, learn the five best tips to get started.

Again, I have a lot of follow along free workouts you can choose from to improve your strength.

Or, you can stop GUESSING and just focus on showing up with a plan that's been proven to get you stronger. SMASH Fit For Life workouts do just that.

The biggest thing with building strength is to make each and every repetition count. Focus on form and learn control while increasing your resistance.

• Strength training workout at home
• Resistance band strength workout
• 1 dumbbell workout
• Trx workout
• DB strength workouts
• Kettlebell workouts
• Dumbbell leg workout

At-Home Cardio workouts

If you’re looking to make your workouts more cardio based you can rock:

• no equipment interval workouts
• running sprints
• hiit workouts

Other Resources To Help You Master Working Out At Home

• What are combo exercises and how to use them to maximize your goals
• How and why to warm up
• Learn how to hip hinge
• Exercises to boost knee strength
• How paused reps can help you achieve your goals
• Benefits of deadlifting
• 5 movements you NEED to be strong in
• Ab exercises to avoid as a new mom
• Ab exercises better than sit ups
• Glute training 101: everything you need to know
• Crucial postpartum exercises
• Tabatas and how to use them
• Tips to boost workout motivation
• 3 muscles to stretch after a workout
• How to progress your planks

Common Questions About Working Out At Home