Short on time for things like “self care”? Instead of sacrificing precious family time, use these quick workouts for busy moms to squeeze in a session whenever you can.
These mom workouts are designed to be fast, efficient, and convenient allowing you to get a sweat session in on busy days. Stay on top of your fitness goals and keep these at-home workouts on hand!
Finding time to exercise as a busy mom is a true struggle. As a mom to three myself, I know how much stress it causes to try and get it done on a regular basis.
But as a Certified Strength & Conditioning Specialist, I also know that every little bit adds up.
This means, as busy moms we need to STOP thinking that our workouts need to be sixty minutes long in a designated space.
Instead, focus on maximizing the time you do have sporadically throughout the day and get in a mini full body workout.
Literally, embracing 5-minute workouts has been a game changer for me.
Quick Workouts For Busy Moms
The workouts below all have a few things in common:
- They’re quick (done in about ten minutes)
- They’re challenging (you’ll definitely be working up a sweat)
- They focus on the basic strength exercises every mom needs to master
- They don’t require anything fancy (just a chair, bench, or stairs for some)
- There’s no jumping or high intensity interval training (not everything needs to be done in a burpee interval)
These workouts were designed with busy moms in mind- that's why they're all done with bodyweight exercises. Since most of the time you’re interrupted, this means that they can be done quickly and in a pinch.
They're also all a full-body workout to give you the biggest band for your buck (like my signature SMASH Home Workout Plan).
You can even make them into a weekly fitness routine by using all three or alternating one or two.
Make sure to double-check your form as that will be the biggest thing you can do to increase your strength.
Learn everything you need to know in this guide to at-home workouts for busy moms.
And if you need some fuel to go along with these quick workouts, check out the Protein Power Snack E-book which even gives you a 2-day meal plan on how to hit 100 grams of protein per day.
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.
Workout One: Total Body Circuit
This full body workout hits all major muscle groups and goes at a moderate pace. However, because it combines some heart pumping exercises with strength exercises, it's an intense one.
| 1.5 Rep Sumo Squats | 10 reps |
| Mountain climbers | 30 seconds |
| Bulgarian split squat | 10 reps/leg |
| Reverse Plank | 25 seconds |
| Push Ups | 10 reps |
| Side Plank on forearm with dip | 10 reps per side |
| Rest | 30s seconds x 4 sets |
To perform it: perform all the exercises back to back without rest for the repetitions or times listed. Rest for 30-45 seconds and repeat the sequence for a total of 4 times through.
Workout Two: Upper Body Interval
This upper body workout has a hint of core in it as well. It's a quick workout that's done in about eight minutes only.
| Pike Press | 30 seconds |
| Push Plank | 30 seconds |
| Reverse Plank | 30 seconds |
| Swing through or Seated leg raises | 30 seconds |
| Rest | Rest 60 seconds x 3 sets |
To perform it: perform the exercises back to back for thirty seconds each without rest. Rest for a full minute before repeating the sequence for a total of three times through.
Workout Three Bodyweight Glutes And Abs
Every woman favorite muscle groups. this short workout is uses only three exercises but it burns in the best of ways.
| Single leg bridge | 30 seconds per leg |
| Side Lying Hip Raise | 30 seconds per side |
| Oblique Mountain Climbers | 30 seconds |
| Rest | 60 seconds x 3 sets |
To perform it: perform the exercises back to back for thirty seconds each without rest. Rest for a full minute before repeating the sequence for a total of three times through.
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.
Other Busy Mom Workout Tips To Help You On Your Journey
- The best mom workout for busy days
- 1 month 5 minute workout challenge
- How to heal diastasis recti years later
- Follow along workouts for moms
- Full body workout for strength
- The best bodyweight exercises for moms
Frequently Asked Questions About Mom Workouts
It’s hard as a busy mom to make fitness work in your schedule. Some ways to make sure your workouts get done are to shorten them, workout from home, and schedule it in like an appointment. At the end of the day though, try and use the time you do have instead of worrying about the perfect workout.
Whenever she can! Though some people thrive from making sure their workoutsd happen in the morning before the chaos begins, in reality that doesn’t work for many. Instead, change your mindset from thinking you need longer workouts and start using the 10-15 minute sporadic intervals in your day to do mini workouts.,
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