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    Home » Main Meals

    3 Quick Home Workouts For Moms

    Modified: Apr 11, 2025 · Published: Apr 17, 2017 by Shelby Stover · This post may contain affiliate links · 21 Comments

    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.

    Mom in pink sports bra working out on a yoga mat with a toddler beside her and text above the image.
     

    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 Climbers4 minutes
    Push Ups & Mini Band Pulldowns3 minutes
    Squats & Hip Thrusts (or bridges)2 minutes
    Deadbug1 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.

    Woman in pink shirt and dark pants performing a bulgarian split squat

    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 Squats13 to 7 reps per leg
    Superman Row7 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 Lunge10 reps per leg
    Plank Row8 reps/arm
    Single Leg Bridge15 reps per leg
    Band Pull Apart10 reps
    Hamstring Curl10 reps
    Plank Rotations60 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.

    GRAB THE BUNDLE

    Frequently Asked Questions About Fat Burning Home Workouts

    What's the number one fat-burning exercise?

    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.

    How many days a week should I work out?

    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.

    Are no equipment workouts effective?

    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.

    More Fitness Tips For Moms

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      5 Best Hamstring Exercises for Runners
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      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

    Comments

    1. Liz says

      April 17, 2017 at 4:40 pm

      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.

      Reply
      • fitasamamabear says

        April 17, 2017 at 11:39 pm

        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

        Reply
    2. Sirena Alise says

      April 17, 2017 at 4:47 pm

      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. 🙂

      Reply
      • fitasamamabear says

        April 17, 2017 at 11:37 pm

        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??

        Reply
    3. Sheena says

      April 17, 2017 at 5:00 pm

      This is a great read. I'm going to try inculcate some into my daily routine ??

      Reply
      • fitasamamabear says

        April 17, 2017 at 11:36 pm

        It's always nice to switch it up a bit 🙂

        Reply
    4. Whimsy says

      April 17, 2017 at 5:03 pm

      Wow, these exercises will really make you work up a sweat! I gotta try these out soon!

      Reply
      • fitasamamabear says

        April 17, 2017 at 11:36 pm

        Enjoy them!

        Reply
    5. Margharet says

      April 17, 2017 at 8:59 pm

      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.

      Reply
      • fitasamamabear says

        April 17, 2017 at 11:36 pm

        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!

        Reply
    6. Plushy says

      April 18, 2017 at 6:09 pm

      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).

      Reply
      • fitasamamabear says

        April 18, 2017 at 6:17 pm

        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!

        Reply
    7. Jo says

      April 18, 2017 at 6:43 pm

      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

      Reply
      • fitasamamabear says

        April 18, 2017 at 7:28 pm

        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!

        Reply
    8. Morgan says

      April 18, 2017 at 6:48 pm

      I love these workouts!

      Reply
    9. Tricia says

      April 19, 2017 at 12:02 pm

      I really like these ideas, especially the first circuit. I pinned them for after Baby comes!

      Reply
      • fitasamamabear says

        April 19, 2017 at 4:04 pm

        Ahh congrats Tricia! that's so exciting! I hope everything goes well meeting your little one- enjoy the snuggles!

        Reply
    10. scarlet says

      April 19, 2017 at 1:54 pm

      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!

      Reply
      • fitasamamabear says

        April 19, 2017 at 4:04 pm

        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!

        Reply
    11. Mary Leigh says

      April 19, 2017 at 7:23 pm

      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!

      Reply
      • fitasamamabear says

        April 19, 2017 at 11:09 pm

        Yes! I love that my daughter watches me workout/be active because now she loves "joining"!

        Reply

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    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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