A full body workout you can do at home! This total body workout strengthens from head to toe and is geared towards woman. Plus, it's done in under 15 minutes!
Perfect for busy moms this at-home workout will strengthen, tone, and can easily be squeezed into busy days!

This at home workout combines both upper body exercises and lower body exercises to give you the most effective workout in just 15 minutes.
As a Certified Strength & Conditioning Specialist, I know how important it is to stay consistent moving your body.
As a busy mom of three though, I also know how overwhelming it can be to make the time for exercise.
This full body workout gives you the best of both worlds because it allows you to easily squeeze it into your busy days!
Full Body Workout For Women
Use this workout 3 times per week and place the focus on quality repetitions and not just going through the movements.
This busy mom workout focuses on the posterior chain exercises (back of the body) to better support posture and make day-to-day activities easier.
Perform each exercise back to back without rest for the repetitions listed. From there, take a 45-60 second rest and repeat the circuit for a total of three times through.
Band Squat With Pause | 12 reps |
Mini Band Plank Row | 7 per arm |
Reverse Lunge With Kick | 10 per leg |
Mini Band Superman | 10 |
Sumo Walks | 30 |
Rest |
Equipment You'll Need
This workout for women uses a mini loop to get the job done.
Mini bands are one fo my favorite pieces of at-home gym equipment for small spaces. They're cost-effective and small but still give a good amount of resistance.
Create a stronger, healthier you with minimal space and money! Check out the 4 best home workout equipment to rock your at-home fitness journey.
Band Squat With Pause
Perform twelve repetitions.
- Place the mini band below your knees and take your feet hip width to shoulder width apart.
- Perform a squat by hinging at the hips and flexing at the knees sinking backward
- Pause at the bottom of the squat for three seconds
- Drive the knees out by using the glutes
- Reverse the movement and return to standing
An amazing exercise to boost glute activation and ramp up your squats. Using a mini band helps boost strength, improves technique and is a great squat variation (check out my favorite squat variations here

Mini Band Plank Row
Perform this exercise for seven repetitions on each arm
- Place the mini band around the hands and come into a plank position on the hands with the feet hip width apart (feet shoulder width apart works too).
- Keeping the hips squared and low back neutral, row up against one hand using your back muscles
- Contract your back muscles so your shoulder goes down and in
- Return the hand to the floor and repeat on the other side trying to resist the urge to shift the hips
A fun exercise that targets the entire body with an emphasis on the abs and upper body! Challenge yourself to maintain your position and engage all your muscles, not just the front abs.

Lunge With Kick
Perform this exercise for repetitions per leg
- Standing upright, step back with the left leg
- Flex the knees and come into a lunge, hinging the torso forward slightly
- Use the right foot and leg to pull the back foot up
- Drive through with the left leg to kick in front
- Return leg to start position and repeat on the right leg.
A full-body exercise that targets your muscles as well as your cardio system and balance! Keep control by moving slowly until you get the hang of it and then ramp up the speed.
Mini Band Supermans
Perform for a total of ten repetitions
- Lay on the floor tummy down and place the mini band around the wrists (palms facing each other)
- Use the glutes and upper back muscles to lift the legs and chest off the floor. Knees bent slightly.
- Press your arms out against the mini band
- Keep the neck neutral
- Return to laying on the floor and repeat
The superman exercises help develop strength and mobility through the posterior chain. It requires you to use the glutes (which are often under-activated) to lift the body. Using a mini band gives more engagement in the upper back and shoulders.

Sumo Walks
Perform for a total of thirty repetitions
- Place the mini green band around the arch of the feet (or below the knees for different resistance).
- Hinge over so that the chest faces the floor, but the upper and lower back are neutral or arched
- Knees bent slightly
- Using the glutes, push off the left foot stepping the right leg away (and creating tension in the band)
- Continue walking sideways against the band
An under-used exercise to target the glutes. Sumo walks also require the hip hinge position which should be a staple in every training program.

MAXIMIZE Your Workout Time
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 home workout sessions to fit seamlessly into your busy schedule.
They focus on getting STRONGER for real-life activities.
No more feeling guilty about missed gym sessions or overwhelmed about WHAT to do. The SMASH program was made for busy moms to help you regain your confidence and have FUN. Choose from a variety of packages and start prioritizing yourself today so that you can better help your family tomorrow.
the ultimate workout program for busy moms—quick, effective strength-based workouts you can do at home in just 25 minutes to help you gain confidence, energy and feel in control.
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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 Full Body Home Workouts
Full body workouts are a great way for busy moms to lose weight, get stronger, and boost fitness. Because they target maximum muscle groups each session they give woman the best "bang for their buck" in terms of time and results.
It's not the length of the workout that matters as much as the consistency, intensity and the progression. Twenty minute workouts are effective so long as you are constantly challenging the muscles and making each and every repetition count.
This at-home, full body workout can be used 3-4 times per week. Though the exercises are low-impact and shouldn't cause much muscle soreness, it's always a good idea to take a rest day between workouts, especially if you're a beginner.
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