5 quick and effective workouts to
fit in busy moms’ schedule

You are in trenches, wake up early, kids are awake and need you straight away and all day, no time for coffee.
There are some days that you just don’t have time to work out, forget finding time for yourself. Trust me
you’re not alone in this. The first trimester postpartum is hard because you really need to slow down your life

mama, and you are not used to. Remember you ‘ve been through pregnancy, gave birth, maybe you had a c-
section, your body needs to recover and you ‘ve got the most beautiful little human being in your arms to look

after. it’s A LOT to process!
Don’t worry, once the doctor says you can work out again, take time for yourself to get your healthy lifestyle
back. Your fitness level is at 0, it can only go up.

As moms, we often wait until our kids are older to set fitness goals. However, if you start while your baby is
still napping frequently, that can be even better. Dealing with a toddler? You can lay out a mat for them to play
on or turn on the TV for 30 minutes. There are many ways to entertain them! I know we all want that magical
mini workout that will quickly give us our fit mom bodies. So, let’s discuss a few great ways to incorporate
strength training. It can boost both your mental health and your energy levels for the entire day

Why Every Busy Mom Deserves a Quick Workout That Fits into
Her Day

As busy moms, we often set aside our own needs to care for everyone else. We truly deserve a quick workout
anytime, anywhere in our hectic lives. Carving out time for ourselves is essential; it’s a great way to recharge
and boost our mental health. Picture this: you’re squeezing in a mini workout while the kids are occupied,
using a yoga mat and your body weight while grooving to some music. It’s not just about weight loss; it’s also
about reclaiming your energy levels and being strong in both mind and body.

Imagine how much of an impact just a few minutes of high-intensity interval training can have on your fitness.
You’ll be empowered, revitalized, and ready to take on the day. That first phase of feeling strong and confident
as every mom does, starts with those little moments of self-care. Let’s celebrate those small victories and
embrace the fact that we can fit these effective workouts into our already busy schedules! By making exercise
a priority, even in brief moments, we nurture our physical and mental well-being. Every step count, helping us
become the best versions of ourselves and feel good again.

1. Sneaky Strength Training Moves for Moms Who Can’t Find the
Time
Amongst the chaos of our busy lives, I’m certain we all deserve a moment for ourselves. Having a quick
workout is not just a luxury but is essential for our well-being. That’s why a mini workout can change our days
for the better.
The goal is to fit our strength workouts into a daily routine and be consistent. A good way to do this is to have
a best friend to help keep you accountable. If no one can work out with you, ask your husband to send you a
reminder text or set a reminder on your phone. What I usually do, first thing in the morning, I put on my
activewear outfit. It’s like getting dress to go to work. I can’t miss it!
An active lifestyle gives us so much more energy (which we definitely need with little ones), helps us feel good,
and improves our overall health

Body Weight Squats: A Lower Body Booster

Although it’s hard to find time from within a busy schedule, it’s important to take care of ourselves first.
Something like body weight squats can even be done anywhere, anytime. They do double duty and work the
lower body while getting your heart rate up. It can mean sneaking in a set if the kids are playing or how you
catch a quick break in your day. That’s right, sometimes only a few minutes can completely change the way
you feel. Short bursts of intense exercise here and there can truly make the difference.

Water Bottle Overhead Press: Upper Body Strength in a Snap

And what you have, let’s talk about using it! Go and grab your water bottles and begin using it as an overhead
press. This mini workout is easy to work into your normal day, say during the time you’re waiting for dinner to
cook. I love this workout because it tones your arms and shoulders and feels so good mentally knowing you’ve
just accomplished something for your fitness journey.

Resistance Band High Knees: Cardio Made Easy

Next, simply elevate your heart rate with some high knees using a resistance band. Arrange it around your
thighs and lift your knees. This high intensity interval training not only ‘ramps up’ your blood but also increases
your levels of energy. This workout will blow your mind, you won’t believe all you can make happen in just five
minutes, which is ideal for the life of a busy mom.

2. Mini Workouts with Major Impact: Boosting Energy Levels for
Busy Days

As a busy mom we know those days when we feel like we are running on empty. When there’s school drop
offs, grocery runs and all the endless chores, going about to make time for yourself can seem impossible. But
here’s the good news: mini workouts that will help you to boost your energy levels and mood. And these quick
routines can actually have a huge impact on your day, helping you to have the strength to navigate everything
life tosses your way.

Tabata Burpees: A Full-Body Energizer

Tabata burpee session is just the thing to kick off your energy boost! It’s a high intensity workout characterized
by 20 seconds of burpees and 10 seconds of rest, all done for four minutes only. This can be done in the living
room when your kids are playing. It’s a very quick workout where you get your heart pumping and your whole
body involved. It’s one of the best ways to fire up your energy levels, and you feel absolutely exhilarated and
armed!

Wall Sit with Water Bottles: Lower Body Strength

Next, grab a couple of water bottles and find a wall. Perform a wall sit while holding the bottles at shoulder
height. Try to hold for 30 seconds to a minute. This mini workout works your lower body and core and packs a
great burn that doesn’t take much time. But aren’t you also getting a little strength training because your kids
are around to see? That will help you feel accomplished but at the same time not miss out on family time.

Shadow Boxing: Upper Body Fun

Wrap up your mini workout routine with some shadow boxing! This is a fairly good effective workout which
pumps your heart and tones your upper body at the same time. Set a timer for 5 minutes, throw punches,
jabs, crosses, hooks. You can also do this in your living room or outside. That’s a great, energetic way to take
the stress right off, it just helps your mental health: when things happen daily.

3. Turning Ordinary Moments into Exercise: Lower Body &
Upper Body Blasts

Life as a busy mom can often feel like a juggle, but what if I told you that we can easily change our everyday
routines into the things we can do to get exercise? You can actually get in on some sort of strength training
without going into the gym. We can use every moment to engage our upper and lower body to elevate our
energy and our spirits.

Now imagine turning boring tasks like cleaning or playing with the kids into a mini workout. Why not squat,
while picking up toys? If you’re waiting for dinner to cook, or for anything to actually happen.
Have you heard of the mom challenge? Every time your kids scream “mom” you’re squatting. I know it might
sound a little silly, but it is a form of exercise and when you don’t get free time it’s perfect! The good thing
about these little bursts of movement is that they are also a great way to get some exercise routine and
improve our mental health.

We turn the ordinary to the extraordinary, by incorporating movement into our everyday lives. This is about
how to make small changes to help our fitness journey and if they all add up then it’s all about counting every
effort! And let’s make the most of these moments and have fun showing our kids just how much fun being
active can be!

4. Finding the Mental Health Boost in a Simple, Effective
Workout

First and foremost, we as busy moms are literally obsessed with looking for some type of mental boost daily.
Among these kids, the entire household, all of the other things, it’s very easy to forget who we are. But here’s
the beauty: Freedom of a brighter mindset can be achieved by a simple, effective workout.

Imagine this: you’ve just logged a crappy day at work, and you feel totally zapped. Instead of collapsing on the
couch, you pick 10 minutes for yourself. You get some resistance bands and do some quick upper body
workout in your living room. When you’re not just working your muscles, you’re not just reclaiming mental
space. Each movement helps to disperse the stress and frustration of the day and recalls your strength.

They’re not just exercises to lose weight or to get into jeans; these are exercises for your spirit. But what you
will see is that these little workouts become the tiny victories that help you set the tone for a positive mind. By
investing in your fitness routine you’re not only being good to your body, but your mental health is as well.
Let’s have some fun with these small victories because they are what ground us in this amazing fitness journey!

5. Quick Fix for the Overwhelmed Mom: High-Intensity Workouts
in Under 10 Minutes

Hey there, mama! Sometimes your to-do list looks never ending, and the thought of clearing a chunk of time
for yourself seems like a far-fetched dream. But guess what? There’s no need to carve out an hour to fit in
some effective movement. High intensity workouts in under 10 minutes might be your saving grace if you’re
feeling overwhelmed.

Cardio Blast: Jump Rope Challenge

For a high energy cardio session, you can grab that jump rope. Jump rope for 1 minute, 30 seconds’ rest. Do
this for a total of 4 rounds. From getting your heart pumping, to boosting your mental health, this quick
workout will leave you feeling energized. Also it is good fun involving the kids if they are willing to join in!

Wall Sit & Squat Combo: Lower Body Focus

Seek out a wall, get ready to burn. Start by doing a 30 second wall sit working your lower body and core.
Transition out into 10 squats, as soon as you can. Do this 3 times. This one is a great combination to build
strength and endurance in little time. Aside from literally working out your muscles, it works wonderfully into a
busy schedule, because you don’t need any equipment to feel powerful!

HIIT Circuit: The 4-Minute Burn

Just four easy exercises can be put together into your own high intensity training circuit. Work for 20 seconds
then rest for 10 seconds and repeat it. Jumping jacks, bodyweight squats, mountain climbers, and planks are
just a few rounds of jumping jacks, bodyweight squats, mountain climbers, and planks. Do the circuit round
twice for 4 minutes in total. This effective workout is perfect for your busy schedule and you’ll feel invigorated!