It takes forever to adapt to mom life. Every day, you’re juggling hundreds of tasks, and your biggest challenge is finding time to chase your personal goals—like squeezing in at home workouts for moms to stay fit and energized.
As a busy mom, the last thing you need is one more activity taking up a huge chunk of the time that you’re trying diligently to save. We get it. That’s why, in this article, we’ve put together three quick workout routines. These at home workouts for moms are for every mother—the working mom, the stay-at-home mom, and the mom who finds herself somewhere between both extremes. Let’s start.
Why Do You Need a Mom Workout Routine?
Looking to shed weight postpartum? Full body bodyweight exercise routines are the way to go. Scientific research has proven that moms who engage in vigorous physical exercise after childbirth retain about 1.2kg less weight than those who don’t.
Besides assisting with physical postpartum recovery, at home workouts for moms contribute to the mental well-being of participants. At the end of a physical activity program for new mothers, moms who completed the program testified to an enhancement in their mental well-being.
Since these at home workouts for moms only require your body weight for execution, you don’t have to worry about buying the right equipment first or buying expensive gym memberships. Also, as the Harvard Medical School noted in this article about the advantages of bodyweight exercises, bodyweight home workouts for moms are easily adjustable.
15-Minute At Home Workouts for Moms: Full Body Bodyweight Exercises
You can modify the intensity of your workout to match your fitness goals and your fitness level. Here’s a simple full body workout plan to get you started on your fitness journey.
Squats: 3 sets of 15 reps (3 minutes total)
Need at home workouts for moms to tone your legs and glutes? Complete squats.
Step-by-step Guide
- Stand with feet shoulder-width apart, toes slightly pointed out.
- Keep your chest upright and core engaged.
- Lower your body by bending at the hips and knees, as if you were sitting in a chair.
- Go as low as your flexibility allows, keeping your knees aligned with your toes.
- Push through your heels to return to standing.
Push-ups: 3 sets of 10 reps (3 minutes total)
Push-ups are a classic strength training move. If you’re struggling with finding time to exercise, squeeze out three minutes of your day to get 30 push-ups in. They’re the most recommended at home workouts for moms to improve posture and boost energy levels.
Step-by-step Guide
- Begin in a plank position, with your hands under your shoulders and your body in a straight line.
- Lower your chest toward the ground by bending your elbows, keeping them close to your body.
- Push back up to the starting position.
Lunges: 3 sets of 12 reps per leg (4 minutes total)
Lunges are essential for health and fitness. However, lunges easily trigger knee pain in women, which may discourage you from going beyond the first rep or set. In consideration of this, we highly recommend reverse and partial lunges instead of standard forward lunges. With reverse lunges, the muscle groups involved in the workout still go through a full range of motion. If the reverse lunge is too stressful for you, try the partial lunge—it’s a great way to get your glutes strengthened and your calves toned while taking it easy on your muscles and joints.
Step-by-step Guide
- Start with one leg. Stand with your feet hip-width apart, core engaged, hands on hips or at your sides.
- Move one foot backward, landing on the ball of your foot.
- Bend both knees until the front thigh is parallel to the ground while the back knee hovers.
- Push through the front heel to return to standing.
- Repeat on the other leg.
Plank: Hold for 30 seconds, 3 times (2 minutes total)
The plank takes the lead in the league of quick and effective at home workouts for moms. It’s a fundamental exercise in functional fitness routines, which are fitness plans that focus on enhancing your body’s ability to perform everyday tasks.
Step-by-step Guide
- Start in a forearm plank position, with your elbows under your shoulders and your body in a straight line.
- Engage your core by pulling your belly button toward your spine.
- Avoid sagging or arching your back.
Glute Bridges: 3 sets of 15 reps (3 minutes total)
Glute bridges are the ideal at home workouts for moms aiming to improve posture and reduce back pain. They also improve the stability and power of your hips, which are usually tested by frequently performed activities such as bending, squatting, and lifting. In addition, this exercise aims to strengthen your gluteal muscles and hamstrings, thus aiding your postpartum recovery and reducing the likelihood of pelvic instability.
Step-by-step Guide
- Lie on your back with your knees bent and your feet flat on the floor. Your feet should be hip-width apart.
- Engage your core and push through your heels to lift your hips off the ground, squeezing your glutes at the top of the movement.
- Lower back down slowly.
10-minute High-intensity Interval Training (HIIT) Workout Plan
This HIIT routine is the perfect busy mom workout, combining cardio and strength training exercises. At home workouts for moms that comprise cardiovascular and strength improvement exercises will improve the health of your heart and lungs while boosting your metabolism.
This means that if you’ve been searching for an easy way to burn calories, the following at home workouts for moms deserve to be included in your workout schedule.
Jumping Jacks (2 minutes)
Jumping jacks can, by themselves, help you achieve your desired level of calorie burn. They are also great warm-ups for at home workouts for moms that get your whole body moving.
Step-by-step Guide
- Stand with your feet together and arms at your sides.
- Jump your feet out wide as you raise your arms overhead.
- Jump back to the starting position.
Mountain Climbers (2 minutes)
Do you want to enhance the strength of your core muscles, promote cardiovascular health, and generally become more agile without disrupting your busy schedule? Try mountain climbers. These at home workouts for moms will give you all that you want and more.
Step-by-step Guide
- Start in a plank position with your hands under your shoulders.
- Drive one knee toward your chest.
- Switch legs quickly and alternate knees in a running motion.
- Make sure you keep your back flat and core tight throughout each rep.
Burpees (3 minutes)
Burpees are total body at home workouts for moms that don’t only decrease blood pressure to a healthy level and support heart health, but are also really effective for weight loss. Burpees are so effective that Healthline calculated how many calories you burn by performing burpees on your workout days. And guess what? You burn one calorie for every two burpees performed.
Step-by-step Guide
- Stand tall.
- Squat down and place your hands on the floor.
- Jump your feet back into a plank position.
- Jump your feet forward again to the squat position.
- Jump up explosively, reaching your arms overhead.
High Knees (3 minutes)
If your knees are feeling great, perform some high knees. Please take note that these at home workouts for moms can lead to muscle soreness if you do too many reps, have an incorrect posture, or don’t warm up properly before starting. High knees can also cause lower back pain if your core muscles aren’t strong enough to stabilize your pelvis.
To avoid these complications, try starting with low-intensity high knees. Instead of trying to bring your knees all the way up to your chest, focus on raising your knees as high as you can while maintaining proper form.
Step-by-step Guide
- Stand tall and jog in place, bringing your knees up toward your chest.
- Pump your arms for added intensity.
- Maintain a fast pace for 3 minutes.
Quick 5 minute Workout for Busy Moms to Start Their Fitness Journeys
The at home workouts for moms below are designed to help build strength on busier days. You don’t need to wait till you get home before performing these exercises. You can complete one or two during your lunch break at your full-time job, and finish the others when you get home.
Press-ups (40 seconds)
Press-ups remain the go-to at home workouts for moms who want to target their chests, shoulders, triceps, and core muscles at the same time.
Diamond Leg Lifts (40 seconds)
Need a simple mom workout to activate your core and inner thighs? The diamond leg lift is for you.
Step-by-step Guide
- Lie on your back with legs extended and heels together, forming a diamond shape with your knees bent outward.
- Slowly lift your legs off the ground, engaging your core.
- Lower them back down without letting them touch the floor.
Scissor Kicks (40 seconds)
Scissor kicks are powerful core at home workouts for moms. They also engage the hip flexors.
Step-by-step Guide
- Lie flat on your back and extend your legs. Place your hands under your lower back for support.
- Lift your legs slightly off the ground.
- Alternate crossing one leg over the other in a scissoring motion.
Elevated Clam Shells (40 seconds)
Although the elevated clam shell works multiple muscle groups, its focus is on your inner thighs and glutes. At home workouts for moms that target your glutes and outer thighs enhance the stability of your joints. They also reduce the risk of lower back pain.
Step-by-step Guide
- Lie on your side with your legs bent at a 90-degree angle, knees stacked, and feet together.
- Place your top foot on an elevated surface, such as a step or block, while keeping your bottom foot on the ground.
- Keeping your feet in contact, lift your top knee as high as you can without letting your hips roll backward.
- Slowly lower your knee back down to the starting position.
- After completing the set, switch to the other side and repeat.
The last exercise in this routine is the glute bridge. Do as many as you can within 40 seconds.
Frequently Asked Questions
What is a lazy girl workout?
A “lazy girl workout” is really just a fun way to describe an exercise routine that requires minimal effort but still gets your body moving. Think of it as at home workouts for moms who are short on time and maybe motivation. These workouts often involve simple exercises you can do while watching TV or even lying in bed, like leg raises, glute bridges, or arm circles.
How to work out as a full-time working mom?
Integrate fitness into your existing routine. At home workouts for moms are your best friend. Squeeze in short bursts of exercise during your lunch break, before the kids wake up, or after they’re in bed. Even 10-15 minutes can make a difference.
How to exercise when busy and tired?
The trick is to make it easy on yourself. Prioritize at home workouts for moms that require minimal equipment and can be done in short bursts. Focus on activities you genuinely enjoy, whether it’s dancing, yoga, or a brisk walk around the neighborhood.
When to go to the gym as a mom?
Consider hitting the gym before the kids wake up or while your kids nap. Many gyms offer childcare services, but if your gym doesn’t, you may coordinate with your partner to schedule gym time while they watch the kids. At home workouts for moms are always a great alternative if the gym doesn’t fit into your schedule.
Should I exercise before or after work?
The best time to exercise, whether before or after work, depends on your personal preferences and schedule. Morning workouts can boost energy and focus, while evening workouts offer stress relief and may align better with your body’s peak performance times.
Final Thoughts on At Home Workouts for Moms
The at home workouts for moms that we discussed above activate different muscle groups in your body. Feel free to select exercises that are most beneficial to you, based on your needs, and craft your personalized workout routine. You can also follow any or all of the three routines above. Finally, listen to your body when exercising. Don’t push yourself beyond your limits, but stay consistent.
