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    Home » Fitness Tips For Busy Moms

    3 Quick Workouts For Busy Moms

    Modified: Apr 11, 2025 · by Shelby Stover · This post may contain affiliate links · Leave a Comment

    Mom in workout clothes on her yoga mat with her baby on her hips with text above the image.
    Mom in white shirt doing a plank exercise with her daughter on her back and text above the image.

    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!

    Mom in workout clothes on her yoga mat with her baby on her hips with text above the image.

    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.

    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 Strong and Sweet Protein Guide which even gives you a 2-day meal plan on how to hit 100 grams of protein per day.

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    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 Squats10 reps
    Mountain climbers30 seconds
    Bulgarian split squat10 reps/leg
    Reverse Plank25 seconds
    Push Ups10 reps
    Side Plank on forarm with dip10 reps per side
    Rest30s 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 Press30 seconds
    Push Plank30 seconds
    Reverse Plank30 seconds
    Swing through or Seated leg raises30 seconds
    RestRest 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 bridge30 seconds per leg
    Side Lying Hip Raise30 seconds per side
    Oblique Mountain Climbers30 seconds
    Rest60 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.

    Other Busy Mom Workout Tips To Help You On Your Journey

    Quick hack: Know that having something like healthy toddler snacks on hand is a great way to entertain a kid while you move your body!

    • 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

    How do busy moms exercise?

    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.

    When should a busy mom work out?

    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.,

    More Fitness Tips For Busy Moms

    • Woman laying on floor with one knee bent and other in a hamstring stretch.
      5 Best Hamstring Exercises for Runners
    • Woman in blue shorts and tank top running outside.
      Want to Run Better? These 11 Tips Change Everything
    • Woman performing a squat with a pink mini band around her legs.
      36 Mini Band Exercises + A Full Body Workout
    • Woman in piegon pose on a bench for a glute stretch.
      9 Best Glute Stretches

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    Welcome!

    I'm Shelby, a Certified Strength & Nutrition Coach who has spent the last 10 years helping women feel more comfortable in their skin though home strength training and healthy food- no diets, no shortcuts

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