Why 10 Minutes Is Enough For Moms
As a mom, I know how challenging it can feel to find time for yourself—especially when it comes to exercise. Between caring for your kids, managing the house, and juggling all the moving parts of daily life, an hour-long workout often feels impossible. But here’s the truth I want to share as a health coach: you don’t need a full hour to take care of your body. Even just 10 minutes of intentional movement can make a meaningful difference in your energy, mood, and overall health. That’s why I created this list of 10-minute workouts for moms.
These routines are simple, effective, and realistic for busy schedules. You can do them at home, with little (or no) equipment, and still feel the benefits. Think of it as a reset button for your body and mind—something you can fit in while dinner’s in the oven, during a screen-time break, or first thing in the morning.
Your workouts don’t have to be perfect or long—they just need to be consistent. And with only 10 minutes, you’ll be surprised at how strong and energized you can feel.
I am not a licensed medical professional. As a health coach, I am not providing medical, wellness, health care, nutrition therapy, or coaching services to diagnose, treat, prevent, or cure any kind of physical ailment, or mental or medical condition. Always consult a professional in the medical and health area for your particular needs and circumstances before embarking on any health, diet, exercise, or lifestyle change.
Why 10-Minute Workouts Are Enough
One of the biggest myths about exercise is that it only “counts” if you’re doing an intense workout at the gym for an hour. As a health coach I want to reassure you that this just isn’t true! Research has shown that even short bouts of exercise provide many benefits, such as boosting metabolism, improving mood, and building strength. In fact, a 2022 study published in JAMA Internal Medicine found that increasing moderate-to-vigorous physical activity by 10 minutes was associated with a 6.9% decrease in number of deaths per year. Increasing physical activity by 10 minutes is also associated with a reduced risk of chronic diseases.
For busy moms like you and me, this is encouraging news! Ten minutes of intentional movement can elevate your heart rate, strengthen your muscles, and give you the mental reset you desperately need. The best part is that these quick bursts of activity are easier to fit into your day, which means you’re more likely to stay consistent. Consistency, not perfection, is what makes new habits stick and become part of your regular routine, and create lasting results.
Instead of waiting for a free hour that never comes, focus on more manageable 10-minute workouts for moms. Ten minutes today, ten minutes tomorrow – it all adds up!
The 10-Minute Workouts for Moms
These 10-minute workouts for moms are designed to be quick, effective, and doable in the middle of mom life – no gym required. Pick one that matches your energy level, set a timer for 10 minutes, and move your body. Remember: progress comes from showing up and being consistent!
- Bodyweight Circuit – Do 10 squats, 10 push-ups, 10 lunges, and a 30-second plank. Do as many rounds as you can in 10 minutes.
- Tabata Training – Work for 20 seconds and rest for 10 seconds. Rotate through high knees, jump squats, mountain climbers, and burpees. 1 round is 2 minutes, so do 5 rounds for a 10-minute workout.
- Mini Trampoline Jumping – Set a timer for 10 minutes and have some fun jumping!
- Yoga Flow – Perform 2 sun salutations (mountain pose -> upward salute -> forward fold -> halfway lift -> plank -> chaturanga -> upward-facing dog -> downward-facing dog). Hold the second downward-facing dog for 30 seconds. Hold Warrior 2 for 30 seconds on each side. Relax in child’s pose for 1 minute. Continue flowing through until the 10 minutes end.
- Kettlebell Swings – Stand with feet shoulder-length apart with a kettlebell on the floor in front of you. Hinge at the hips, grab the kettlebell with both hands, and hike it back between your legs. Drive through your hips to swing the kettlebell up to chest height. Let it swing back between your legs and repeat for 30 seconds, then rest for 30 seconds. Repeat for 10 rounds.
- Resistance Band Workout – Do 12 banded squats, 12 banded rows (wrap the band around a sturdy anchor), 12 lateral band walks on each side, and 20 banded bicep curls. Repeat until time is up.
- Pilates Core Blast – Perform Hundreds for 30 seconds, single-leg stretch (alternating legs) for 30 seconds, double-leg stretch for 30 seconds, leg lifts (alternating legs) for 30 seconds, plank with knee taps (alternate knees) for 30 seconds, and seated forward spine stretch for 30 seconds. Do each move for the suggested time, flowing from one to the next. Repeat 3 times, and hold the final seated forward spine stretch until time is up.
- Dance Party – Turn on your favorite upbeat song playlist and dance non-stop for 10 minutes. Bonus: your kids may want to join in!
- Stair Climbing – Run or jog up your stairs and walk back down. Repeat for 10 minutes.
- Stretch and Breathe – Perform 2 minutes of neck rolls, 1 minute of shoulder stretch per side, 2 minutes of seated forward fold, 1 minute of hamstring stretch per leg, and 2 minutes of cat-cow stretch. This workout is perfect for low-energy days!
How to Make 10-Minute Workouts Work
The secret to making 10-minute workouts work is consistency. Ten minutes may not seem like much to you now, but when done regularly those minutes really do add up! The key is to set yourself up for success by making your workouts as accessible and realistic as possible.
Start by setting up a small workout space at home. Make sure that it’s in an area that’s easy for you to use as a mom. You may not want to be a floor away if you’re home with toddlers most of the time. A corner of your basement or playroom could work if your kids can be entertained nearby in view.
It also helps to remove barriers ahead of time. Keep your workout mat, dumbbells, and resistance bands nearby. Have a motivating playlist ready to go as well!
Finally, you may have to do some scheduling at first just to get workouts part of your routine. Once you’re doing them regularly, be flexible. Nap time, screen time, or early mornings are great times to try to fit a workout in. Always remember though that something is better than nothing. If all you can get in is a 10-minute stretch, that’s still great since you’re moving your body. On the other hand, if there’s a day where you have lots of energy and the kids are occupied, you may be able to get a couple of short workouts in.
Most importantly though, give yourself permission to start small. Ten minutes done is always better than a longer, more intense workout skipped. I tell myself that too when I have a low energy day!
How to Stay Motivated as a Busy Mom
Even with short workouts for busy moms, staying consistent can be tough when you’re pulled into a hundred different directions each day. The key is to make workouts something you look forward to instead of just an item on your endless to-do list.
First, remind yourself of your “why“. Maybe it’s to feel stronger for lifting your toddler or to have more energy after busy days. No matter what though, realize that you’re setting an example for your children by prioritizing your health and strength.
Next, make it fun. Play your favorite music, involve your kids, or make your space your own little sanctuary. The more enjoyable it feels, the more likely you’ll stick with it.
Finally, celebrate small wins. 10-minute workouts for moms may not feel like much compared to the hour-long sessions you may have done in the past at the gym, but every exercise builds momentum. Staying consistent leads to lasting results. Be proud of yourself for every workout you get in!
short, consistent movement is powerful.
As a health coach, I can tell you that the most effective exercise as self-care is the one you actually do—and that’s why short, 10-minute sessions can be so powerful. Even brief, consistent movement improves strength, boosts energy, and supports your overall health. You don’t need a full hour at the gym to see results; you just need a plan you can stick to.
The key is consistency and intention. Pick the 10-minute workouts for moms that fit your goals and schedule, focus on proper form, and treat these sessions as a non-negotiable part of your day. Over time, these small, daily efforts compound into real progress—stronger muscles, increased endurance, better mood, and improved overall wellness.
Start today. Ten minutes is all it takes to make a measurable difference in your health, and the momentum you build now will carry forward into every area of your life.
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