As a busy mom, finding time for workouts can feel impossible.
Between juggling kids, work, and daily responsibilities, squeezing in a full gym session often just isn’t realistic. But here’s the good news—you don’t need an hour-long workout to stay active and feel great! With the right approach, you can fit effective workouts for busy moms into even the most hectic schedule.
In this post, I’m sharing three quick and efficient workouts for busy moms that you can easily do at home. Do them in between tasks, or even while the kids are playing. These workouts are designed to give you maximum results in minimal time. You can stay strong, energized, and ready to take on the day!
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.
Quick Workouts for Busy Moms
Now that you know fitting in a workout is possible, let’s dive into three simple and effective options! Whether you’re looking to build strength, get your heart pumping, or simply stretch and reset, these quick workouts for busy moms have you covered. Try a bodyweight workout for full-body toning, a HIIT workout for a fast calorie burn, or a stretching workout to release tension and improve flexibility. Pick the one that fits your energy level—or mix and match for a variety of exercise as self-care!
1. Short Bodyweight Workout
Bodyweight routines are workouts for busy moms and easy wellness activities that can be done just about anywhere. The only equipment you may need is a mat. Some great bodyweight exercises are squats, planks, and push-ups.
Squat
The squat is a great lower body exercise. To do a squat, stand with your legs about shoulder-width apart and keep your knees aligned with your toes as you lower down, reaching your butt back as if you were about to sit on a chair. Squat until your butt is just below your knees and then push through your heels to rise up. Squats can even be done while waiting for your coffee to brew!
plank
The plank is a fantastic core exercise, helping with stability. It’s one of my favorite exercises! To do a plank, keep your forearms on the ground, aligned with your shoulders, and raise up onto your toes, keeping your core and glutes contracted. If you’re not used to doing planks, you can try an easier modification. Instead of rising up onto your toes, keep your knees on the ground during your plank, but still keep your core and glutes contracted.
Push-Up
The push-up is a great upper body and core exercise. To do a push-up start in the plank position, except have your arms straight instead of your forearms on the ground. Keep your body straight as you lower down, pause just above the floor and then push back up. Your core and glutes should be tight, and your elbows should be in and bending backwards at 45 degrees. If this form of a push-up is difficult for you, keep your knees on the ground (that’s what I do!) or even do a wall push-up. A wall-push-up involves standing with your hands touching a wall and arms straight at shoulder height. Keep your body straight as you bend your arms and collapse towards the wall, then straighten your arms and move to the starting position.
Put these three exercises together for a quick bodyweight workout: 3 circuits of 20 squats, 10 push-ups, and hold a plank for 30 seconds.
2. Efficient High-Intensity Training (hIIT) Workout
HIIT routines are workouts for busy moms that give you a great bang for your buck if you’re short on time!
Jumping jacks can be done by standing up straight with your feet together and repeatedly jumping your feet out while raising your hands above your head, and then jumping again back to starting position.
Burpees are a full-body exercise that are challenging but very effective! Start by standing with your feet shoulder-width apart and then squat down, placing your hands on the floor. Kick your feet back to a plank, do a push-up, and jump your feet back in towards your hands. Finally, stand up and jump in the air, and repeat! If you’re not familiar with burpees, I recommend starting slowly and then increasing your pace as you get more comfortable.
Mountain climbers are another great full-body exercise, which I find a bit easier than burpees. Start in the top of a push-up position with your hands shoulder-width apart. Pull your right knee towards your elbow without letting it touch the ground and return to starting position. Then repeat with your left leg. If you’re not familiar with mountain climbers, I recommend starting slowly and then increasing your pace as you get more comfortable.
Put these three exercises together for a quick HIIT workout: 20 seconds of jumping jacks, 10 seconds of rest, 20 seconds of burpees, 10 seconds of rest, 20 seconds of mountain climbers, 10 seconds of rest, and repeat until you get to 4 minutes, eventually working up to 8 minutes as you get more comfortable.
3. easy Stretching Workout
If you’re at a desk most of the day you can do some easy stretches while sitting to keep from getting too stiff. Stretching workouts are also great activities for rest days.
You can do a seated leg lift by sitting on the edge of your chair and straighten one leg out in front of you with your heel on the floor and foot flexed. Lift your leg up, keeping your leg straight. Keep your upper body steady, hold for 10 seconds, and then lower your leg back to the floor. Repeat with your other leg.
Shoulder rolls can help improve your posture and can really help if you’re feeling stiff. Sit with your back straight as you move your shoulders backward, up, forward and down. After a few rolls you can reverse the direction.
Another helpful seated stretch is the overhead reach. Extend one arm overhead while you hold your chair with the opposite arm. Reach to the opposite side and hold for 10 seconds. Repeat on the other side.
Put these three exercises together for a quick stretching workout: repeat each stretch for as long as you have the time for!
additional Workouts for Busy Moms
Try some of these other ways to exercise for busy moms. It’s all about adding movement to your daily routine. You’ll be working out without realizing it!
- Take the stairs instead of the elevator.
- Choose the farthest parking spot.
- Do lunges while performing household chores.
- Walk around the block and get some fresh air.
- Take phone calls while standing or walking.
- Doing a quick workout on equipment, such as a Peloton Bike Plus
Finding time for workouts for busy moms isn’t always easy.
However, it doesn’t have to be complicated! These quick and effective workouts for busy moms prove that even a few minutes of movement can make a big difference in your energy, strength, and overall well-being. Whether you choose a bodyweight routine, a high-intensity session, or a stretching flow, or another 10-minute workout for moms, every little bit adds up to help you feel stronger, more energized, and less stressed. The key is to make it a habit and find what works best for you. So, start small, stay consistent, and remember…
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