10 Minute Workout For Moms On Busy Days

What Is The Best Workout For Busy Moms?

The best workout for busy moms is a short, full-body routine that combines strength and minimal rest. Quick workouts (like 10 minutes) can still build muscle, improve endurance, and support fat loss when done consistently.

As a busy mom of three myself, I know the struggle moms face trying to be fit and healthy, but unable to make time for anything serious. Hello mom life.

Thankfully, I know how to get a great workout done in minimal time (hint: a bodyweight EMOM workout is wonderful).

Mini workouts can be just as intense as longer workouts and sometimes it's the only way anything gets done. It’s why I love telling moms to rock 5-minute workouts when they’re struggling. If you’re looking for a more structured routine, check out this busy mom workout plan.

The Mom Workout

Perform the exercises listed below back to back without rest. At the end of it, pause for 30 seconds and repeat the sequence for a total of two times through.

Then, rest for twenty seconds before finishing off with one all-out set of glute bridges.

Scroll through the exercise tips below and learn a bit more about how to perform or modify them as needed.

You can do the workout by following along with me in the busy mom workout on YouTube.

How To Perform The Exercises

Below are some quick notes on performing the exercises so that you maximize your time. If you need to make the exercises harder, learn more about how to make workouts more intense at home.

In & Out Squats

This is a combination exercise that fires up the legs a lot but make sure that your heels stay on the floor during your squat.

1. with your feet outside of your hips stand tall.
2. Squat done into the bottom squat position.
3. As you push back up take the right leg out to the side to land.
4. Perform a wide (sumo leg squat).
5. As you push up bring the leg back to the starting position squat.
6. Continue doing squats side to side, wide to narrow.

Bicycles

Make sure to have a strong posterior pelvic tilt and deadbug (check out how to do these in the postpartum ab exercises). If not, regress to deadbugs.

If you can’t keep your low back on the floor your abs won’tt be engaged. Lift the head on a towel or block if needed. If you’re struggling, regress the move to toe taps.

1. Lay on the floor with your hands behind your head and your knees above your hips.
2. Press the low back into the floor
3. One by one, bring each knee into the chest while straightening the other (as if you’re riding a bike).
4. Continue to alternate.

Inchworm To Mountain Climbers

This move targets the upper body and the core. For every inchworm, perform four mountain climbers before your push-back up.

Don’t stick your bum in the air or drop the low back, you’ll disengage the core. If you’re struggling, perform elevated mountain climbers instead.

1. Begin in a standing position.
2. Place your hands on the floor and begin to walk them away from your feet until you’re in a plank positon.
3. Engage the core and bring one knee into the chest, rounding the low back.
4. Push it back quickly and bring the other knee in.
5. Repeat four times and then walk your hands back toward your feet and repeat.

Lunge With Knee Drive

This move takes a bit of coordination. If you find your balance off, just perform stationary lunges or another lunge for strong glutes.

1. Stand tall and step the right foot back onto the ball of the foot keeping the left leg forward.
2. Drop down into a lunge.
3. As you come back up, pull through the front heel and drive the back knee forward.
4. Immediate stepp it back into the lunge position and repeat.
5. Perform all repetitions on one side before moving to the other.

Superman

1.  Lay on the ground on your stomach with your arms above your head in a Y position.
2. Squeeze your glutes and lift your arms, chest, and feet off the floor.
3. Pause briefly and release the hold.
4. Repeat.

Know that the move is easier if you place your finger tips on your head with the elbows out wide. You can also do it with a mini band which is one of my gym bag essentials for women.

Side Lying Hip Raise

1.  Lay on your right side with your knees bent and feet together. Hips and shoulders in one line and the right arm under the right shoulder.
2. As you raise up into side plank position and lift the hips off the ground, raise the left leg up using the left glute. Keep the knee bent and flex the left foot.
3. Pause and return to the starting position.

Glute Bridge

1.  Lying on your back, bend your knees and bring your heels close to your bum. Feet shoulder-width apart roughly.
2. Push through your heels and lift your hips by squeezing the glutes. Do not excessively arch the lower back.
3. Pause at the top for three seconds with a maximum glute squeeze before releasing the tension and bringing the hips back to the start.

Can a 10-Minute Workout Be Enough?

Yes, if it’s done with enough intensity or progression. Short workouts help busy moms stay consistent, build strength, and improve energy. The key isn’t doing more, it’s doing the right kind of workout regularly.

Want a plan that actually fits your life?

If you’re tired of random workouts and want something designed for busy moms, 6 Weeks to STRONG gives you quick, structured workouts you can follow at home, so you can stay consistent and actually see results.

 Other Fitness Tips For Busy Moms

Getting back into a workout routine as a busy mom is scary. Make sure to self test for diastasis recti, learn more about how to heal diastasis recti, and rock these diastasis recti postpartum exercises before diving in.

And below is a few more resources to make sure you kick off your fitness journey the RIGHT way (FYI these full body workouts for weight loss are great at-home options!).

Workout For Busy Moms FAQs