Struggling to fit workouts into your day? This Busy Mom Workout Schedule shows you exactly how to stay consistent, build strength, and get results in minimal time.
As a busy mom of three, I know how hard it can be to stick to a workout schedule with kids, it’s not always easy, and it takes some trial and error.
But with a simple plan and a few practical strategies (like learning how to exercise with a toddler at home), it does get easier. Even small things, like fitting in a 10-minute workout for busy moms, can make a big difference on hectic days.
Use the sample workout schedule below and follow the tips to build a routine that actually fits your life.
Jump To
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. It's actually one day MORE than I have clients start with in 6-weeks to STRONG. So if you need less, try that.
The workouts themselves are done in just 30 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 Many Times Per Week Should Moms Work Out?
There is no perfect answer here as it's more about what you can commit to. If that's only 2 days per week, no problem! That's a great start and what the 2 day workout split for women was designed for.
If you're able to do more, I find 3-4 days per week the "Sweet Spot" for most moms to get stronger while staying consistent. It's why moms love this 4 day workout plan.
How To Stick To A Workout Schedule
Let’s be real, between kids, house stuff, and everything else, sticking to a workout routine isn’t easy. But it is doable when you simplify things.
- Expect less: Your workouts don’t need to be 45–60 minutes. Aim for 20–30 minutes and expect interruptions; that’s normal.
- Be strategic: Have a plan so you’re not wasting time deciding what to do.
- Pick your time: Early mornings tend to work best; waiting until later usually doesn’t happen.
- Just show up: Your workouts won’t be perfect. Do what you can, something always beats nothing.
If you struggle with consistency, having structure and accountability makes all the difference. That’s exactly what I focus on in 6 Weeks to STRONG, so you know what to do and actually stick with it.
The Best Type Of Workout For Moms
The best type of workout for moms is to strength train. 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).
The workouts themselves take under 30 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 best exercises for moms and posterior chain exercises (back of the body). The exercises are all low impact (no jumping!) and can be done by beginners or those used to training.
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 as the best home exercise equipment for weight loss.
Common Mistakes Moms Make
I find a lot of moms struggle setting up a workout schedule for the following reasons:
- trying to do too much
- relying on motivation
- random workouts
Or, they focus on only HIIT style workouts, which leaves them frazzled, sore, and unmotivated. The best way to stay consistent is to strength train in a practical way (don't expect 60-minute workouts or deadlifting your bodyweight). Keep it simple. Something like an upper lower split workout plan is great to start.
Mom Workout Schedule FAQs
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 checking for diastasis recti at home, and learn more about how to heal diastasis recti.
And below is a few more resources to make sure you kick off your fitness journey the RIGHT way!
Remember, a lot goes into fitness goals as a busy mom, like a good aloe vera shampoo for greasy hair haha. 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. And while you're at it, rock this DIY hot oil treatment, your hair will thank you.
Leave a Reply