Quick Workouts for Busy Moms

Hey Mama!

We get it—between school drop-offs, work, meal prep, and everything in between, finding time to exercise can feel impossible. But movement doesn’t have to mean hour-long gym sessions! Even short bursts of movement can boost your energy, strengthen your body, and improve your mood. Here are three quick and effective workouts that fit into your day, no matter how chaotic life gets.

1. The 10-Minute Full-Body Burn

Perfect for when you’re short on time but want a full-body boost that gets your heart rate up and muscles fired up!

Set a timer for 10 minutes and complete as many rounds as possible: ✅ 10 Air Squats (Add weights if you want more intensity!) ✅ 10 Push-ups (Modify by dropping to knees or using an elevated surface like a countertop) ✅ 10 Bent-over Rows (Use dumbbells, resistance bands, or even water bottles!) ✅ 10 Bicycle Crunches (standing if pregnant) (Keep that core engaged!)

This circuit is designed to target strength and endurance, hitting all major muscle groups while keeping your body moving efficiently.

2. Nap Time Core & Glutes

If you have a sleeping baby, use that golden time for a focused core and lower-body workout. This one builds stability and strength—key for everyday mom life!

Complete 3 rounds: ✅ 15 Glute Bridges (Hold at the top for a few seconds to maximize the burn!) ✅ 20 Russian Twists (Hold a weight or baby for extra resistance!) ✅ 30-Second Side Planks (Each side—drop to your knees for a modification) ✅ 12 Dumbbell Deadlifts (Focus on controlled movement and core engagement!)

Building a strong core and glutes helps with posture, back pain relief, and overall stability—especially important for lifting and chasing after little ones all day!

3. Stroller Walk Power Intervals

Turn your daily walk into a heart-pumping, fat-burning session while keeping your little one entertained.

Try this simple interval structure: 🚶‍♀️ 2 minutes at a comfortable pace 🏃‍♀️ 1-minute power walk or light jog 💪 Stop and do 10 walking lunges, then continue (Repeat for 20-30 minutes!)

This method elevates your heart rate and strengthens your lower body, all while enjoying the fresh air with your little one. You can also add in bodyweight exercises like squats or push-ups on a park bench for an extra challenge!

No Time is Too Little!

Remember, movement is movement—whether it’s 5 minutes or 50, it all adds up! The key is consistency and making it work for your busy schedule. Prioritizing small moments of fitness throughout the day boosts energy, improves mood, and strengthens your body for all the demands of motherhood.

Try one of these workouts this week and let us know how you feel! 💪 Tag us @SweatyAsAMother so we can cheer you on!