Short on time? This Busy Mom Workout hits all major muscle groups in just 15 minutes, no equipment needed. Designed to fit into your hectic schedule, it focuses on bodyweight moves that boost posture, reduce pain, and build everyday strength. It’s one of the best workouts for busy moms who want results without sacrificing time.
Key Takeaways
- 📋How often to work out: Aim to do 3 workouts per week, either repeating this workout or matching with another at-home mom workout.
- ⏲️ How long are the workouts? This busy mom's workout is just 15 minutes long.
- 💭 Equipment: None needed, you only need your own body.
- ⭐ The Game Plan: Find some time and schedule it in. This quick mom workout can be done anywhere.
SUMMARIZE & SAVE THIS CONTENT ON
There’s one thing all moms agree on: free time is rare, space is limited, and working out with little ones around can feel impossible. But that doesn’t mean you have to give up. I’ve worked with countless busy moms in my signature workout program to help them find realistic systems that work, even in the chaos.
The key? Stop waiting for the perfect 45-minute block. This quick workout for busy moms fits into nap time, snack time, or right after school drop-off. Pair it with a healthy toddler snack for the kids and a caramel apple overnight oats jar for yourself, and you’re ready to go. Show up, sweat a little, even if it’s just a few sets, and know that it counts. Every rep builds strength. Every session boosts confidence.
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Why You'll Love The Mom Workout
Versatile: This no-equipment workout can be done at the park, on the bathroom floor, or anywhere else you can think of.
Scalable: Want to make it harder and push yourself further? Add a dumbbell (or a baby, like in this mommy and me workout haha).
Beginner-Friendly: There's no jumping in this home workout, so it's low-impact and perfect for any level.
Best Exercises: This routine focuses on muscles that will actually move the needle in terms of you getting stronger. Learn the best exercises for moms.
Making A Workout Schedule
One thing you may want to do is write up a workout schedule for yourself so that you know what you're doing when.
A good workout schedule for a beginner looks something like this:
Monday: Full Body Workout
Tuesday: rest
Wednesday: Full body workout
Thursday: Rest
Friday: Full body workout
Saturday & Sunday: rest/kid time
That said, everyone's workout schedule is different. Figure out what may work for your household and write it down!
No Equipment Busy Mom Workout
Perform exercises A1-A5 back to back for the repetitions prescribed. Then, take a rest and repeat those for a total of three rounds.
After you’re done that, perform the final exercise as a Tabata. This means you’ll do the exercise for 20 seconds, rest for ten seconds, and repeat for four rounds.
Finally… wipe the sweat off and get back to momming!
| A1. Squat With Pause | x10 |
| A2. Push Up To Superman | x6 |
| A3. Walking Lunges | x 40 seconds |
| A4. Plank Rotations | x 30 seconds |
| A5. Glute Walkout | x 30 seconds |
| Rest | 60 seconds x 3 rounds |
| B1. Bear Crawls | 20s work: 10s rest x4 rounds |
Workout PDF Printable
Below is a PDF of the workouts for you to download (click the image). Here, you can record your weights and any notes.
Mark down the workouts and then as you go through them week by week strive to progress them by upping your weight, improving your form, or getting through the sets faster.
How To Perform The Mom Workout Exercises
Remember, when it comes to home workouts, engagement is crucial. Meaning, don’t just go through the motions.
This workout isn't geared towards a specific fitness level (same as this 10-minute workout for moms). So long as you focus on each and every rep with control, you'll get the biggest bang for your buck.
Squat With Pause
- Begin by standing with your feet roughly shoulder-width apart.
- Sink the hips back and down while keeping your heels on the floor as you lower your hips toward the floor.
- Bring your elbows to your knees and pause for three full seconds.
- While pausing drive the knees out.
- Squeeze the glutes, push through the feet and return to the starting position.
Push Up To Superman
- Begin in high plank position.
- Slowly lower down until your chest rests on the ground.
- Squeeze the glutes and raise your chest and feet off the ground.
- Re-plant your hands on the ground and push up back into full plank position
Can't do a push up yet? Learn how to do push ups as a beginner?
Modification: focus on the lowering portion (an eccentric push up), perform the superman and then use your hands and knees to just get back to the starting position.
Walking Lunges
- Stand upright and take a big step forward with your right leg.
- Get your balance, hinge forward slightly and drop the back knee toward the floor.
- Pause briefly and pull up through the front foot as you move the back leg forward into the next step.
Plank Rotations
- Begin in high plank position.
- Twist to the right and lift the right arm into the air.
- Return to a regular plank position and perform the same movement on the left side.
- Aim to open up the chest and use the side muscles to hold you up.
Glute Walkout
- Begin by lying on your back with your knees bent and heels close to your bum.
- Perform a glute bridge and lift your hips into the air, making sure to squeeze the glutes and not overly arch the back.
- Maintain square, high hips as you start walking your feet one by one away from your bum.
- When you can no longer maintain form, reverse the movement and walk the feet back toward the heels.
Bear Crawls
- Begin in table top position on your hands and knees.
- Use your core muscles to lift your knees off the floor so that they hover about an inch above it.
- Begin to crawl by moving your right hand and left knee forward. Try not to shoot your hips into the air.
- Keep crawling by moving your left hand and right knee forward.
- repeat.
Other Fitness Tips For Moms
If you tried this Busy Mom Workout or any other workout on my blog, please leave a comment and let me know how it went!
Mom Workouts FAQs
The trick to fitting in exercise as a busy mom is to make what you’re doing COUNT and squeeze movement into even the most random times. Start making use of quick five-minute workouts over the day, opt for bodyweight exercises so that you can do them anywhere, and overcome the mindset that workouts need to be very structured and at least 45 minutes long- they don’t!
There is not one exercise that gets rid of mommy pouch. It's a combination of strengthening the abdominal muscles, breathing with your engagement, and improving posture. Learn more about healing diastasis recti years later.
Busy moms lose weight by focusing on simple, consistent habits: quick strength-based workouts, high-protein meals and snacks, and daily movement like walking. It’s not about perfection, it’s about doing what you can, when you can, and building momentum from there. Small steps done consistently beat extreme plans every time.
Sandi says
OMG, thank you for the graphics that help us see the correct form. Now I know that I was doing my planks wrong. No wonder I had lower back pain. Thank you!
fitasamamabear says
Happy to help!! I personally need the visual for everything.