As a mama you're busy. Super busy. And often hitting the gym a few days each week is an unrealistic dream (here's a few tips on making fitness a routine!). However, I firmly believe that exercise does a body (and a mind!) good. And thus, workouts should occur on a consistent basis... if for nothing more than to keep you sane!
But if the gym isn't an option and time is gold, then what do you do? Work out at home of course (and here's the best equipment for at-home workouts)!
Below are three of my favorite at-home workouts as a Certified Strength & Conditioning Specialist (video demo if needed)
These workouts are paced quickly and will leave your muscles well worked. So grab some water and get to it!
Some of the equipment included in these workouts are:
I snag a lot of my equipment from prosourcefit.com so head over there if you need any and get yourself set up! Though seriously, bodyweight training is just as badass 😉
Full-Body Workout #1: 5-4-3-2-1
5 min cardio (jumping jacks, skipping, side to side hops, marches etc)
4 min walking lunges & mountain climbers
3 min push ups and rows
2 min squats and thrusts
1 min deadbug
Perform five minutes of cardio. You can alternate whichever exercises you like for the five minutes. Then perform four minutes alternating between walking lunges (for forty seconds) and mountain climbers (for twenty seconds).
After which go into three minutes of push-ups and rows (thirty seconds each) then two minutes of squats and hip thrusts (thirty seconds each) and finish with one minute of dead bugs.
Grab water throughout the circuit as needed. It takes a total of fifteen minutes and can be performed twice if you have time.
Workout #2: Inverted Countdown 13-7
- Bulgarian Split Squats
- Inverted Row/Band Row
Perform thirteen repetitions on each leg of the split squats and seven repetitions of the row. Then perform twelve split squats and eight rows, then eleven split squats and nine rows etc. Continue until you complete seven repetitions of split squats and thirteen rows.
Ensure you have impeccable form for this countdown. Hinge forward slightly at the hips on the split squats in order to target the back of the legs. Make the rows count by pausing at the top and slowly lowering.
Workout #3: Circuit Workout
A1. Curtsey Lunge 10/leg
A2. Band Row 15
A3. Single Leg Glute Bridge 15/leg
A4. Shoulder Press w. Pull Apart 15
A5. Sliding Hamstring Curl 10
A6. Plank Twists 1:20 (10s each way x 2)
Perform all exercises for the prescribed number or repetitions back to back. Rest as you need it and repeat for a total of three rounds.
You can check out a video of the workouts below.
Muscles a bit achy after these full-body workouts? Don't forget to keep some DIY muscle rub on hand so you can kick some a** the next day too 😉
Don't forget to pin these awesome, quick at-home workouts!
Working out at home is easily one the best ways to stay in shape. It's quick, it saves time and it'll still leave you feeling sweaty, fit and accomplished! even if you're an avid gym goer, having a quick at-home program on hand for when you can't make it to a studio can keep you on track
Now, go get your fit on mamas! And if you need something speedy AF for crazy days- check out my staple 5 exercises in 5 minutes workout below!
[mailmunch-form id="857801"]Shelby aka Mama Bear
Liz
Thank you so much. I am home with my 1 year old and would love to get some work outs in. These are a perfect place to start.
fitasamamabear
Chasing a 1 year old isn't enough for you!? Just kidding- at home workouts help keep it somewhat simple when you're at home with a toddler. Good luck! I'm sure your little one will add some extra weight for you to work against as he/she climbs on you during the exercises lol
Sirena Alise
I've got a little human of joy on the way! So glad I found your blog! These are all great workouts and super easy to execute with a little discipline. 🙂
fitasamamabear
Ahh congrats! I actually have another human on the way 😀 there will be a few more posts on pregnancy and immediate post partum so keep checking back- is this your first??
Sheena
This is a great read. I'm going to try inculcate some into my daily routine ??
fitasamamabear
It's always nice to switch it up a bit 🙂
Whimsy
Wow, these exercises will really make you work up a sweat! I gotta try these out soon!
fitasamamabear
Enjoy them!
Margharet
Wow! This is great. As a stay-at-home mom, I don't get a lot of workouts, anymore. I'll give this a try soon.
fitasamamabear
It's hard as a stay at home mom! Time is so limited - good luck I hope you enjoy them if you get to them!
Plushy
The quickest workouts are usually the most efficient fat killers. I will try the countdown, it looks like a WOD (Workout Of the Day in Crossfit terms).
fitasamamabear
I totally agree- it's not necessary to have long, in depth workouts all the time. Simple is often best. It is similar to a WOD! Simple, fast and effective- enjoy it!
Jo
Love the ideas, I often get really demoralised when I can't get to my classes and then end up eating rubbish. This gives me an option of things I can do in my own time at home when I can. So thank you x
fitasamamabear
Not a problem! It's not always practical to make it to a class if you have a busy schedule. This way you at least have a wicked back up plan!
Morgan
I love these workouts!
Tricia
I really like these ideas, especially the first circuit. I pinned them for after Baby comes!
fitasamamabear
Ahh congrats Tricia! that's so exciting! I hope everything goes well meeting your little one- enjoy the snuggles!
scarlet
I love any workouts I can do from the comfort of home! Especially with a new baby, I don't have time for a real gym workout. These are great, thank you!
fitasamamabear
Glad you liked them! It's so tricky with a babe to make it too the gym- time is just too precious! At least these give you some ideas and keep you active! I also post a workout each month in my newsletter if you're bored!
Mary Leigh
These are all great tips! It can be tough to find time to exercise with toddlers, but it is important to stay healthy and to set a good example for our kids!
fitasamamabear
Yes! I love that my daughter watches me workout/be active because now she loves "joining"!