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    Home » Fitness Tips For Moms

    25+ Fat Burning At Home Workout Plans For Busy Moms

    Modified: Apr 10, 2025 · Published: Feb 24, 2022 by Shelby Stover · This post may contain affiliate links · 2 Comments

    Pin image with text: two images, the first is woman in dark pants and a black sports bra performing a dumbbell row in plank position, the second is Woman in leopard sports bra and shorts performing an overhead press with a dumbbell
    Pin image with text: Woman in leopard sports bra and shorts performing an overhead press with a dumbbell

    Strengthen, tone, and feel good with these at-home workout plans for weight loss! These fat-burning workout routines guide you through getting fit at home with minimal, or no equipment. Learn how often to work out, how to use the workout plans, and the keys you’re missing to lose weight and tone up at home.

    Are you looking to slim down? Tone your muscles? Lose weight?

    Do you struggle to figure out exactly what you should be doing to achieve your goals?

    Use these at-home workout plans to help (in addition to these follow these 6 hacks for weight loss for moms).

    With over thirty fat-burning workout routines to choose from, you’ll always have a workout plan to achieve your goals.

    Pin image with text: woman in dark pants and a black sports bra performing a dumbbell row in plank position

    Healthy Weight Loss 101

    Before moving into the specifics of the home workout plans for weight loss, it’s important to understand the basics.

    There is no “best exercise” to reduce fat.

    There’s no magic pill to shred belly fat either.

    Fat loss is a multifacet approach and it’s impossible to guarantee how much or how little you may lose in a specific amount of time (thirty-day programs are not specific!).

    Likewise, you cannot target a specific area for weight loss (even with healthy eating).

    It’s easy to cut all carbohydrates for a two-week period and see rapid weight loss.

    But from a long-term perspective, it takes more. You need to focus on the big pillars of losing weight (learn more about what to focus on for weight loss):

    • Exercise
    • Daily movement
    • Nutrition (healthy eating is key!)
    • Stress
    • Sleep

    Most of these are things I constantly reiterate as a Certified Strength & Conditioning Coach.

    If you want to see great results on a weight loss workout plan you’ll need to stay 100% consistent with your workouts and do your best to follow the additional tips.

    What Every Weight Loss Workout Plan Should Include

    Regardless is your goals are weight loss, to build muscle, or maintenance. Any at-home, workout routine should have some form of:

    • Warm-up drills
    • Strength training (learn how to get started with resistance training)
    • Cardiovascular work (no, you don’t need to be a runner!)
    • Flexibility & mobility work (either post-workout or on a rest day)

    Now, you don’t need to have strength training and cardio exercises in the same weight loss workout plan but they do need to be in the same plan for a well-rounded approach.

    And of course, for an at-home workout plan for weight loss, consistency is key! If you only show up to half your workouts, you’ll see poor results.

    How Often To Workout Using At Home Workout Plans For Weight Loss

    A good rule of thumb is making sure to work out 3-4 times per week (check out this 4 day workout routine).

    If you can get into that habit, you’ll be well set up! These fat-burning workout routines are all pretty quick in duration, so there’s no reason not to be able to get them in.

    Make yourself a plan of when you’re working out and stick to it. Map out your weight loss workouts and get them in.

    Home Workout Tips

    The best workout plan in the world won't get you to your goals unless you actually do it. And though home workouts are easier, you still need to put in an effort.

    • bodyweight exercises can be great for weight loss (learn more about how to use bodyweight training for your goals) but setting up with one or two of the best pieces of home gym equipment is something to think about.
    • Carve out a space in your house. Yes, it's helpful to be able to work out anywhere. But, having a designated space to go to where you have all of your stuff gets you in the right mindset (though living room workouts are a totally easy way to rock it!).
    • Make a workout calendar and stick to it. Map out your workouts days, which workout program you're using, and have your stuff ready. Set up for success in your fitness journey.
    Best Options Under $130
    Home Fitness Essentials To Gear Up For Success
    Home Fitness Essentials To Gear Up For Success

    Create a stronger, healthier you with minimal space and money! Check out the 4 best home workout equipment to rock your at-home fitness journey.

    Check Them Out

    Warm-Ups For The Fat Burning Workout Routines

    You’ll want to perform some sort of warm-up before you dive into a workout.

    If you’re not lifting super heavy, this doesn’t need to be too intense. But you should get the blood moving. Learn more about how to warm up and why it’s crucial.

    Below are a few five-minute warm-ups you can use before your sessions: Most of the warm ups use no equipment exercises to get the job done but there are a few with bands.

    • Warm up 1
    • Fast Warm up 2
    • Warm up 3

    25 At Home Workout Plans For Weight Loss

    The below plans are a variety of home workout programs you can use to lose weight. They vary in duration, intensity, and equipment.

    They're also a blend of at-home strength training workouts and cardio workouts.

    There's more to at-home workouts than just push-ups and squats. Each workout plan uses a variety of exercises to maximize weight loss.

    You also have the option to chose lower body, upper body, or total-body workouts. Try not to do back to back total body workouts when possible.

    What to do: scroll through and choose 8 workouts you can do based on your ability and equipment. Ideally most are strength training workouts with a cardio workout thrown in weekly.

    Perform four at home workouts one week (ensuring you have a rest day in between or as needed) and then four workouts the next week.

    Alternate every other week for 6-7 weeks and then choose new workouts!

    Aim to get faster, better, and stronger in the exercises given, not just to “sweat it out”.

    Need a done-for-you approach?

    Check out my 6-week fat loss program which gives you the exact workouts you need to lose weight at home.

    It’s a combination of strength training + cardiovascular exercises and is a sure-fire way to start you on your weight loss journey.

    Weight Loss Workouts For Beginners

    If you’re brand new to working out, learn how to get started. You should still opt for working out 3-4x per week but choose workouts that don’t include plyometrics (jumping) and are a bit slower-paced so that you can really nail down form.

    Below are a variety of workouts that range from full-body routines or splits like upper body and lower body. Likewise, some are listed as beginners and others advanced.

    Choose what's best suited to where you are now and scale up.

    Note: all routines contain workout videos so you know exactly what you're doing.

    Dumbbell Workouts At Home

    A roundup of home workouts geared toward weight loss that use a set of dumbbells or just one dumbbell.

    1 Dumbbell Cardio HIIT Workout
    Lose weight and build muscle with this dumbbell HIIT workout plan! In just twenty minutes, this at-home cardio workout is a surefire way to burn calories. @fitasamamabear
    Get The Workout
    1 Dumbbell Cardio HIIT Workout
    Dumbbell Back And Bicep Workout For Moms
    Increase your strength, improve your posture, and give your metabolism a boost with this back and bicep workout done in just 25 minutes. @fitasamamabear
    Get The Workout
    Dumbbell Back And Bicep Workout For Moms
    Total Body One Dumbbell Workout
    An efficient full body workout with one dumbbell that’s easy to squeeze into busy days. Geared towards helping you sculpt and strengthen. @fitasamamabear
    Get The Workout
    Total Body One Dumbbell Workout
    Strong Lean Legs - Dummbell Leg Workout For Beginners
    Only five exercises in this dumbbell leg workout and geared towards helping moms get strong. This dumbbell leg workout can be done at home or in the gym and focuses on the basic exercises moms should be strong in to help them strengthen, tone, and play with kids easier.
    Get The Workout
    Strong Lean Legs - Dummbell Leg Workout For Beginners
    At Home Dumbbell Quad Workout
    Build your legs, boost your strength, and increase your energy with this quad workout with dumbbells! Great for at home and small spaces. @fitasamamabear
    Get The Workout
    At Home Dumbbell Quad Workout
    15 Minute One Dumbbell Circuit
    A speedy workout busy moms can do at home! This workout is circuit-based and requires only one dumbbell. Get your at-home workout finished in no time!Check o…
    Get The Workout
    15 Minute One Dumbbell Circuit
    10 Minute Total Body Workout Routine With Just 1 Dumbbell * Follow Along*
    Stuck in a time crunch? This one dumbbell workout is perfect for you! Work up a sweat in only ten minutes with just four exercises. This total-body routine i…
    Get The Workout
    10 Minute Total Body Workout Routine With Just 1 Dumbbell * Follow Along*
    YouTube
    Share your videos with friends, family, and the world
    Get The Workout
    YouTube
    Classic Dumbbell Only Workout For Strength
    A complete full body workout with weights created to help women increase their energy and strength at home or in the gym. @fitasamamabear
    Get The Workout
    Full body strength workout for moms, dumbbells, fitness, strength, training, exercise, tone, define, heavy lifting

    No Equipment Workouts For Weight Loss

    These weight loss workout plans use just bodyweight exercises to get you to your goals. Bodyweight training can target all muscle groups and is a great way to get in a workout.. anywhere!

    Get Strong and Toned With This Bodyweight Push Workout
    Improve your strength and upper body muscle tone with this 20 minute bodyweight push workout you can do anywhere. @fitasamamabear
    Get The Workout
    Get Strong and Toned With This Bodyweight Push Workout
    10 Minute Bodyweight Workout With Video
    A 10-minute bodyweight workout you can do at home. This full-body circuit workout needs no equipment that makes it perfect for your living room! Build your endurance with this fast, at-home workout. @fitasamamabear
    Get The Workout
    10 Minute Bodyweight Workout With Video
    15 Minute Triceps Workout For Killer Arms (no dumbbells!)
    Want to target that pesky batwing area but not sure how to do it? This at-home triceps workout will set your arms on fire! @fitasamamabear
    Get The Workout
    15 Minute Triceps Workout For Killer Arms (no dumbbells!)
    10 Minute Legs And Core Circuit For Moms
    This mini legs and core circuit workout is quick to execute and a sure fire way to keep your legs strong and your blood moving. @fitasamamabear
    Get The Workout
    10 Minute Legs And Core Circuit For Moms
    YouTube
    Share your videos with friends, family, and the world
    Get The Workout
    YouTube
    Beat The Squish- Fat Burning Workout Routine
    This no-equipment, fat burning workout routine helps you beat the squish and is easy to fit into a busy work schedule! @fitasamamabear
    Get The Workout
    Beat The Squish- Fat Burning Workout Routine
    BEGINNER WORKOUT- 5 Bodyweight Exercise, Three Sets, No Equipment
    A fast, at-home workout that requires no equipment! A five exercise, bodyweight workout perfect for beginners. Stay fit and work out at home!Want to DOMINATE…
    Get The Workout
    BEGINNER WORKOUT- 5 Bodyweight Exercise, Three Sets, No Equipment
    No Equipment Full Body Workout For Women (30 Minutes)
    Strengthen and tone your body with this no equipment full body workout for women! Done without equipment, It’s an at-home workout that focuses on getting you STRONG in just thirty minutes @fitasamamabear
    Get The Workout
    No Equipment Full Body Workout For Women (30 Minutes)
    15min Bodyweight Workout- Intermediate
    A bodyweight workout you can do anywhere. This workout does have an inverted shoulder press though there is a regression. If that’s still to much, opt for Sc…
    Get The Workout
    15min Bodyweight Workout- Intermediate
    No Equipment Circuit Workout At Home (12 Minutes, 4 Exercises)
    An at home circuit workout that combines upper and lower body strength, stability and a cardio exercise to make the best use of your time. @fitasamamabear
    Get The Workout
    No Equipment Circuit Workout At Home (12 Minutes, 4 Exercises)
    YouTube
    Share your videos with friends, family, and the world
    Get The Workout
    YouTube
    HITT workout for beginners (Fat Burner, No Equipment)
    This HIIT workout for beginners will boost your metabolism and scorch fat. The workout is equipment free and takes only twenty minutes to complete. Use this at-home workout to lose weight and get fit!
    Get The Workout
    HITT workout for beginners (Fat Burner, No Equipment)
    Fat Burning HIIT Workout (Cardio At Home)
    This fat-burning HIIT workout needs no equipment and is an effective way to improve your cardio and increase your metabolism. @fitasamamabear
    Get The Workout
    Fat Burning HIIT Workout (Cardio At Home)
    Mom Workout For Busy Days
    Just 10 minutes and with no equipment. This workout for moms was made for busy days and can fit into any schedule. @fitasamamabear
    Get The Workout
    Mom Workout For Busy Days
    20 Minute Full Body Workout // No Equipment
    Follow along, full-body workout you can do whenever and wherever. You don’t need any equipment for this workout. Strengthen and tone your muscles in just twe…
    Get The Workout
    20 Minute Full Body Workout // No Equipment
    NO EQUIPMENT WORKOUT I Low Impact For Beginners
    Just getting started with at-home workouts? Perfect! This no-equipment workout is ideal for beginners because it’s low-impact. No jumping or bouncing and lot…
    Get The Workout
    NO EQUIPMENT WORKOUT I Low Impact For Beginners
    Step By Step At Home Shoulder Workout No Equipment
    Want strong, sculpted shoulders but no time to hit the gym? Use this at home shoulder workout! These shoulder exercises sets fire to your upper body and requires no equipment to get the job done @fitasamamabear
    Get The Workout
    Step By Step At Home Shoulder Workout No Equipment

    Workout Routines With Bands

    Use any of these workout routines to add some low-impact resistance to your weight loss workouts! These workout plans require strength bands or mini loops and will surely get your heart rate up!

    15 Minute Band Workout To Get Strong
    Performed as a circuit this full body resistance band workout helps increase both your strength and your cardio abilities! @fitasamamabear
    Get The Workout
    15 Minute Band Workout To Get Strong
    Glute HIIT Workout For A Well Toned Butt
    Shape your butt in minimal time and with little equipment. This glute HIIT workout was made with busy moms in mind. @fitasamamabear
    Get The Workout
    Glute HIIT Workout For A Well Toned Butt
    10 Minute Banded Glute Workout
    Step up your glute training and work this banded glute workout into your routine! Lift, strengthen, and grow with this 10 minute routine. @fitasamamabear
    Get The Workout
    10 Minute Banded Glute Workout
    Grab A Resistance Band And Get Fit in Just 20 Minutes! FULL BODY WORKOUT
    At at-home workout for women! This resistance band workout can be done anywhere and all you need it a strength band and a mini loop. A great full-body workou…
    Get The Workout
    Grab A Resistance Band And Get Fit in Just 20 Minutes! FULL BODY WORKOUT
    Resistance Band Bicep Workout For Women
    This at-home arm workout uses the best bicep exercises to help you strengthen, tone, and set your biceps on fire. @fitasamamabear
    Get The Workout
    Resistance Band Bicep Workout For Women
    Mini Loop Band Workout At Home
    This 12 minute, mini loop band workout is perfect for busy moms on the go. only five resistance band exercises to work you up a sweat. Get fit at home... and…
    Get The Workout
    Mini Loop Band Workout At Home
    15 Minute Resistance Band Workout
    Strengthen, tone, and get sweaty with this fast at-home workout. All you need is a resistance band and 15 minutes! @fitasamamabear
    Get The Workout
    15 Minute Resistance Band Workout
    At Home Upper Body Workout To Get Strong (No Weights!)
    Get strong arms at home without any weights. This upper body band workout takes only 15 minutes making it a great morning routine! @fitasamamabear
    Get The Workout
    At Home Upper Body Workout To Get Strong (No Weights!)
    Gain Strength With This Banded, Low-Impact EMOM Workout
    Geared towards increasing strength and energy this at-home EMOM workout requires only a strength band and 15 minutes. @fitasamamabear
    Get The Workout
    Gain Strength With This Banded, Low-Impact EMOM Workout
    Get Fit In 10 Minutes I EMOM Workout I With Video & Printable
    Strengthen and tone your muscles in just 10 minutes! An EMOM workout that’ll have you sweating in no time @fitasamamabear
    Get The Workout
    Get Fit In 10 Minutes I EMOM Workout I With Video & Printable
    Beginner-Friendly Resistance Band Workout
    A strength-based resistance band workout that uses a combination of compound and isolation exercises to maximize your time and your results. @fitasamamabear
    Get The Workout
    Beginner-Friendly Resistance Band Workout
    YouTube
    Share your videos with friends, family, and the world
    Get The Workout
    YouTube
    15 Minute Upper Body Workout (Build Muscle & Get Strong)
    Frustrated with a lack of strength in your upper body? This band upper body workout was made with busy moms in mind. @fitasamamabear
    Get The Workout
    15 Minute Upper Body Workout (Build Muscle & Get Strong)

    Strength Training For WeightLoss

    One thing many people underestimate when they want to burn fat is strength training!

    While cardiovascular exercises will burn calories at the moment, strength training for a longer duration will result in your body burning calories when you’re not moving.

    So, instead of being cardio-based, this workout plan also focuses on getting you STRONG uses a variety of compound movements (learn more about the five big movements moms should master)

    Cardio For Weight Loss

    When people want to burn fat they begin a strict cardio program or they focus on a lot of plyometric exercises (think jump squats, burpees, etc).

    The belief that “you need to work out until you puke or you’re not doing it right” is strong.

    It is also wrong.

    Cardio definitely has its place and is an asset in fat loss. But it’s not the fastest way to lose weight nor is it the best way to hold onto that weight loss long term.

    As for high-intensity exercises and plyometrics, if you don’t have a base foundation of strength, you’re far more prone to injury.

    Don’t think you NEED to add jump squats, sprints, and high knees into your program to see results.

    You don’t.

    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

    Other Fitness Tips You’ll Find Helpful

    • How to reduce back pain
    • Benefits of strong glutes
    • Strong glutes during pregnancy
    • Glute workout finishers
    • Glute exercises for pregnancy
    • Follow along home workouts
    • Strength training for beginners
    • How to maintain fitness motivation without weight loss as the goal
    • Fitness tips for moms
    • Everything you need to know about home workouts

    Frequently Asked Questions About At Home Weight Loss Workouts

    Can home workout programs be effective for weight loss?

    Home workouts are a great way to lose weight when done correctly. Working out at home is normally easier for busy schedules and thus, more people stay consistent with a routine. Before diving in, make sure you have a weight loss workout plan to follow so that you’re not guessing when it comes to your results.

    What exercise burns the most belly fat at home?

    There is no one exercise that burns fat. In fact, fat loss requires a well-rounded approach. However, you’ll see the best results from using exercises that target more than one muscle group and progressing them over a period of time. Exercises like squats, hip hinges, rows, and presses will burn the most fat.

    More Fitness Tips For 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

    Comments

    1. Amrit Jain says

      July 18, 2023 at 12:54 am

      This blog post on 25+ fat-burning at-home workout plans for busy moms is a lifesaver! As a busy mom myself, I often struggle to find time for exercise. This comprehensive list of workouts offers a variety of options to suit any schedule or fitness level. I love how the exercises are specifically designed for burning fat and can be done without any special equipment. The clear instructions and suggested modifications make it easy to follow along. Thank you for providing such a valuable resource for busy moms who want to prioritize their health and fitness!

      Reply
      • fitasamamabear says

        July 18, 2023 at 8:38 pm

        Thank you for such a positive comment!

        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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