Squeeze a training session into a hectic schedule with these quick workouts for busy moms! These workout routines are time efficient and provide a quick burst of physical activity that you can fit into any day.
With minimal equipment, these quick home workouts are easy to fit into a hectic day.
As a Certified Strength & Conditioning Specialist, these workouts were designed to be intense and take everything you've got.
They're fast-paced and leave your muscles well-worked... in under 15 minutes!
For busy moms, all of these workouts:
- increase strength
- improve energy
- help improve posture
- are a combination of full body strength & core exercises
- can be done with minimal equipment
In fact, one of these home workouts is even used in my SMASH workout program for busy moms.
Equipment You Need
Though the home workouts mostly use body weight, you will need a mini band for some exercises.
Mini bands are one of my favorite pieces of at-home workout equipment because they're so cost-effective, great for strength, easy to store, and low-impact.
That and a set of dumbbells are all I require in the SMASH workout plan because truly, to start strength training and get a great workout you don't need much.
Full-Body Workout #1: 5-4-3-2-1
This quick workout is the most intense of the bunch and adds a touch of high-intensity interval training.
It's also the longest in duration (but the best sweat-wise!).
| Cardio (jumping jacks, skipping, marches, side-to-side hops) | 5 minutes |
| Walking Lunges & Mountain Climbers | 4 minutes |
| Push Ups & Mini Band Pulldowns | 3 minutes |
| Squats & Hip Thrusts (or bridges) | 2 minutes |
| Deadbug | 1 minute |
How to do it: 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 pulldowns (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.
Workout #2: Inverted Countdown 13-7
This workout for busy moms uses just two exercises but it is a brutal one (don't be fooled!).
For the Bulgarian split squats you can use stairs, a couch, a table, or even a park bench.
| Bulgarian Split Squats | 13 to 7 reps per leg |
| Superman Row | 7 to 13 reps |
To perform it: 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 an 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 of the pull and slowly lowering.
Workout #3: Circuit Workout
A super basic circuit that hits all major muscle groups. It hits posterior chain exercises mostly to help improve posture and give some back pain relief.
| Curtsy Lunge | 10 reps per leg |
| Plank Row | 8 reps/arm |
| Single Leg Bridge | 15 reps per leg |
| Band Pull Apart | 10 reps |
| Hamstring Curl | 10 reps |
| Plank Rotations | 60 seconds |
| Rest |
To perform it: 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. That said, some of the workouts have been modified to include just a mini band (to make it easier!).
They're the perfect blend of upper body and lower body exercises to give you the best workout in a short amount of time.
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 😉
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.
Frequently Asked Questions About Fat Burning Home Workouts
There is no one exercise that burns fat or specifically helps you lose weight as a busy mom. It's not possible to spot-train that way. Instead, it is a combination of techniques that help burn fat. Walking upwards of 10,000 steps per day, focusing on big, compound exercises like squats, lunges, presses, pulls, and deadlifts, and adequate nutrition are what burn the most body fat.
This depends both on your current goals as well as your style of workouts.
Some workouts are more taxing on your system than others (like super heavy lifting) and thus, less is more. Other workouts, especially low-impact workouts or workouts targeting only one muscle group can be done more frequently. A good place to start is to plan to start a workout routine with 3-4 days per week and scale from there. On your non-workout days, remember that staying active is crucial.
es! Training without equipment can provide just as good of results as using equipment. The key element is using progressive overload (always progressing in some manner). This can be done by:
- altering reps and sets (overall volume)
- making use of paused reps
- training eccentrics
- progressing to harder variations of an exercise
It's not the equipment that makes a workout effective but the stimulus.
Other Fitness Tips & Mom Workouts
Overwhelmed with working out? Get started with the 5-Day Fitness Challenge. More strength. More energy. More confidence... in just five minutes per day.
- The best busy mom workout schedule
- 3 Day Dumbbell Workout Plan
- 6-week Fat Loss Workout Plan
- High protein snack recipes
- Learn how to get better at push ups
- No equipment fat loss workout
- Follow along home workouts
- Strength training for beginners
Start learning the ins & outs of training (technique, form, tips, and advice from a veteran coach) by browsing my best fitness tips.
Liz says
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 says
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 says
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 says
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 says
This is a great read. I'm going to try inculcate some into my daily routine ??
fitasamamabear says
It's always nice to switch it up a bit 🙂
Whimsy says
Wow, these exercises will really make you work up a sweat! I gotta try these out soon!
fitasamamabear says
Enjoy them!
Margharet says
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 says
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 says
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 says
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 says
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 says
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 says
I love these workouts!
Tricia says
I really like these ideas, especially the first circuit. I pinned them for after Baby comes!
fitasamamabear says
Ahh congrats Tricia! that's so exciting! I hope everything goes well meeting your little one- enjoy the snuggles!
scarlet says
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 says
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 says
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 says
Yes! I love that my daughter watches me workout/be active because now she loves "joining"!