Why Busy Moms Need Exercise – How to Get in Quick Home Workouts for Busy Working Moms Regardless of Your Schedule 

Being a mom is a full-time job, and it can be challenging to make time for yourself, let alone for exercise. However, prioritizing your physical well-being is crucial for both your physical and mental health. Making the time to work out as a mom is not only beneficial for you but also sets a great example for your children. Read on to explore how moms can incorporate effective workouts into their busy schedules and the importance of making time for physical activity.

Why Having an Easy Fitness Plan and Workout Schedule Is Important 

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Exercise for moms is important not just for the way you look or how your clothes fit. It is about making sure you as a mom take time for yourself to find an exercise schedule for busy moms. It will not always be easy but we can help you learn how to find time to exercise as a mom who works, without a gym membership.

Whether you need to learn how to exercise as a single mom or trying to learn how to fit in exercise as a working mom of three in your hectic schedule, regardless of your fitness level you can take the time for yourself and set a good example by finding time to exercise for moms with time constraints and we can help!

How to Find Time to Exercise as a Busy Mom

Creating a workout calendar can help you allocate specific time to work and work out. By calendaring your workouts in advance, you can ensure that it become a non-negotiable part of your daily routine. This not only helps in creating time but also aids in staying consistent with your workout regimen. Additionally, fitting in efficient workouts, even if it’s just 15-20 minutes, can make a significant difference. Putting exercise in your routine requires a shift in mindset where you acknowledge that your health is as important as any other responsibility.

If you just gave birth, don’t forget to listen to your body and take the time your body needs to heal postpartum, follow these guidelines if you are unsure.  This is about the long haul, putting yourself first, and setting a good example for your children. You can’t get more minutes in a day, but you can get time for yourself by really looking at your daily and weekly schedule and finding easy workouts for moms. You may only have 10-15 minutes a day, which may not sound like a lot, but that is enough time to get in a quick full-body workout, get your heart rate up, and release endorphins. 

First spend a week or so, tracking your time and evaluating how you spend your time and realistically how much time it takes to do those things. For example, making and cleaning up from meals, getting kids ready for the day/bed, bath time, cleaning the house, errands, driving to and from work or school, work, etc.

There are plenty of areas that you will not be able to give on. So look at the blocks of time that you might be able to pull from. Such as nap time, bath time (if your partner can do this), meal time (once the food is in front of your children), the time before the kids wake up, and right after they go to bed. The blocks of time you have may not be the same each day or week, you might have an hour one day and only fifteen minutes the next. You know yourself and your family the best, so be realistic with your timing and what you can accomplish without sacrificing too much on the back end. 

Read More: Unlocking Your Hips: 3 Benefits to Hip Mobility Exercises for Better Health and Fitness

Effective Home Workouts for Moms

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Cardio workouts at home can be easily achieved through activities like jumping jacks, high knees, or a quick jog around your neighborhood. For strength training, bodyweight exercises such as squats, lunges, and pushups can be incredibly effective and perfect exercises for moms after birth.

Creating a routine at home that includes a mix of cardio and strength training can provide a well-rounded fitness regimen that fits into your schedule. You don’t need equipment or a ton of time to get your heart rate up for an efficient full-body workout. You too can learn how to create time to work out at home. 

Tips for Working Moms to Stay Fit

Moms who work often struggle to exercise amidst their demanding work schedules. Creating that time can involve utilizing your lunch break for a brisk walk, or engaging in quick workouts at home before or after work. By setting achievable fitness goals, such as aiming for a certain number of workouts per week, you can stay motivated and focused on your physical well-being.

Often working at home has more benefits than not, but a working mom’s workout schedule has to work around back-to-back meetings and help keep up with everything else. You may not be able to get in the hour-long workout you want, so you will have to create your own busy mom exercise schedule that might not be the schedule you want but what you need.`

Importance of an Exercise Routine for Stay-at-Home Moms

Putting your health and fitness first at home is vital for stay-at-home moms who may find it challenging to step away from their caregiving responsibilities. Effective workouts for stay-at-home moms can include incorporating the children into the fitness routine, such as playing active games or going for a stroller walk. Finding the time to exercise while caring for children not only benefits the mother but also instills healthy habits in the little ones.

This is a great way to not only how to get in a workout as a mom but also set a good example in the house. Taking care of children is a full-time job but taking care of yourself is just as important when the entire family relies on you for everything. They’ll not only look to you for guidance but on how you structure your days and weeks. 

Read More: Winter Fitness: An Awesome Exercise to Lose Weight Plan When It’s Cold Outside

Overcoming Common Barriers to Exercise for Moms

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Many moms struggle with finding the motivation to work out, especially when time is limited. Especially after pregnancy and labor, moms need to move their bodies and exercise, learn the benefits here. Maximizing the limited time for fitness by engaging in high-intensity interval training (HIIT) or quick, full-body workouts with compound exercise can be highly effective.

Seeking social support for exercise, whether it’s joining a workout group or partnering with other moms, can provide the necessary encouragement and accountability to stay committed to your fitness routine. Know that learning how to fit in exercise as a mom who also works can be challenging but it is not unobtainable. A mom working out is common and can be a part of your daily life with a few tweaks. 

How to Prioritize Quick Workouts for Busy Moms 

To prioritize fitness for busy moms you must evaluate your schedule and figure out a mom workout calendar based on your priorities. As discussed it is helpful to make a list of everything you need to do each day or week and figure out what is most important in your world. There are plenty of non-negotiables that you will not be able to move or change. Make sure you understand that those are vital to you and your family. Fitness for moms is as vital as your non-negotiables.

You will need to evaluate the “free” time throughout the day and get moving with easy workouts for moms. Exercise for busy moms does not have to be complicated or with a personal trainer, moms exercising is most importantly about putting yourself first and making your wellness a priority. Learning how to do workouts for moms at home in between taking care of your family will pay dividends for years to come. 

Bodyweight Exercise Workout Routine

As a mom, it can be challenging to find time to go to the gym or do a full workout. However, with bodyweight exercises, you can easily create a workout that you can do at home or wherever you are. Here is a simple bodyweight exercise workouts for moms: 
  
 1. Warm-up: Start with a few minutes of light cardio, such as jogging in place or jumping jacks, to get your heart rate up and warm up your muscles. 
  
 2. Squats: Stand with your feet shoulder-width apart and lower yourself into a squat, keeping your knees behind your toes. Push through your heels to return to the starting position. Do 3 sets of 10-15 reps. 
  
 3. Push-ups: Place your hands slightly wider than shoulder-width apart on the floor and extend your legs behind you. Lower your chest towards the floor while keeping your core engaged and then push back up. If regular push-ups are too challenging, you can do them on your knees or against a wall. Do 3 sets of 10-15 reps. 
  
 4. Glute bridges: Lie on your back with your knees bent and feet flat on the floor. Lift your hips off the floor until your body forms a straight line from your knees to your shoulders. Squeeze your glutes at the top and then lower back down. Do 3 sets of 10-15 reps. 
  
 5. Plank: Get into a push-up position with your forearms on the floor and elbows directly under your shoulders. Engage your core and hold this position for 30-60 seconds. If this is too challenging, you can modify by dropping to your knees. Do 3 sets. 
  
 6. Lunges: Stand with your feet hip-width apart and take a step forward with your right foot. Lower your body until your right knee is at a 90-degree angle and your left knee is hovering just above the ground. Push through your right heel to return to the starting position and then repeat on the other side. Do 3 sets of 10-15 reps on each leg. 
  
 7. Plank rotations: Start in a plank position and rotate your body to one side, lifting one arm towards the ceiling while keeping your core engaged. Return to the starting position and then rotate to the other side. Do 3 sets of 10-15 reps on each side. 
  
 8. Cooldown: Finish your workout with a few minutes of light stretching to help your muscles recover and prevent soreness. 
  
Listen to your body and modify exercises as needed. Start with lower reps or shorter durations and gradually increase as you get stronger. Aim to do this routine at least 2-3 times a week for best results.

Quick Strength Training, Weight, Cardio, and HIIT Mom Workouts

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Here are a few quick and effective workouts for moms that target strength, weight loss, cardiovascular fitness, and HIIT (high-intensity interval training): 
  
 1. Strength: 
 – Squats: 3 sets of 12 reps 
 – Push-ups: 3 sets of 10 reps 
 – Lunges: 3 sets of 12 reps per leg 
 – Dumbbell Rows: 3 sets of 10 reps per arm 
 – Plank: Hold for 1 minute 
 – Russian Twists: 3 sets of 15 reps 
  
 2. Weight Loss: 
 – Jumping Jacks: 3 sets of 30 seconds 
 – Mountain Climbers: 3 sets of 12 reps per leg 
 – Burpees: 3 sets of 10 reps 
 – High Knees: 3 sets of 30 seconds 
 – Jump Squats: 3 sets of 12 reps 
 – Bicycle Crunches: 3 sets of 15 reps per side 
  
 3. Cardiovascular Fitness: 
 – Running: Start with a 5-minute warm-up jog, then run at a moderate pace for 15-20 minutes. 
 – Cycling: Either outdoor or indoor cycling for 20-30 minutes, varying intensity with resistance levels. 
 – Jump Rope: Perform 3 sets of 1-minute jump rope intervals, resting for 30 seconds in between. 
  
 4. HIIT (High-Intensity Interval Training): 
 – Circuit 1: Perform each exercise for 45 seconds, rest for 15 seconds, then move to the next exercise. Repeat the entire circuit 3 times. 
 – Exercise 1: Squat Jumps 
 – Exercise 2: Push-ups 
 – Exercise 3: High Knees 
 – Exercise 4: Plank Jacks 
 – Exercise 5: Burpees 
  
 – Circuit 2: Perform each exercise for 30 seconds, rest for 10 seconds, then move to the next exercise. Repeat the entire circuit 4 times. 
 – Exercise 1: Jumping Lunges 
 – Exercise 2: Mountain Climbers 
 – Exercise 3: Bicycle Crunches 
 – Exercise 4: Side Plank (30 seconds per side) 
 – Exercise 5: Russian Twists 
  
Remember to warm up before each workout and cool down/stretch afterward. Start with lighter weights or modify exercises as needed, gradually increasing intensity and difficulty over time. 

Read More: 8 Meaningful Mindfulness Exercises to Improve Your Mental Health

Creating a Realistic Workout Plan

Creating a realistic workout schedule requires taking into consideration your current fitness capabilities, your desired goals, and your available time and resources. Here is a step-by-step guide on how to create a realistic workout plan: 
  
 1. Assess your current fitness level: Before starting any workout, it’s important to assess your current level. This may include measuring your body composition, assessing your cardiovascular endurance, and determining your strength level. This will help you set realistic goals and track your progress. 
  
 2. Set specific and achievable goals: Identify what you want to achieve with your workouts. Do you want to lose weight, build muscle, improve cardiovascular fitness, or all of the above? Set specific goals that are realistic and attainable within a certain timeframe. 
  
 3. Determine your workout frequency: Decide how many days per week you can realistically commit to working out. It’s important to find a balance between challenging yourself and allowing for adequate rest and recovery. Aim for a minimum of 3-4 workouts per week, but adjust according to your schedule and fitness capabilities. 
  
 4. Choose the right types of exercise: Determine the types of exercises that align with your goals. This could include a combination of cardiovascular exercises (such as running, swimming, or cycling) and strength exercises (such as weightlifting or weight-bearing exercises). Incorporate exercises that you enjoy and that you can see yourself sticking to long-term. 
  
 5. Plan your workouts: Once you have determined your workout frequency and types of exercise, create your workouts accordingly. Create a weekly schedule that includes a mix of cardiovascular and strength training exercises. Also, consider including rest days and active recovery days to allow your body to recover and prevent burnout. 
  
 6. Gradually increase intensity: Start with an appropriate level of intensity for your current fitness capabilities and gradually increase it as you progress. This could mean increasing the duration or intensity of your workouts or progressing to more challenging exercises. Listen to your body and make adjustments as needed to prevent injury. 
  
 7. Track your progress: Keep track of your workouts and progress to stay motivated and monitor your results. This could include recording your workout duration, and amount of weight lifted, or tracking changes in measurements or body weight. Celebrate small victories along the way to maintain motivation and drive. 
  
 8. Stay consistent and adapt as needed: Consistency is key to seeing results. Stick to your plan as much as possible and make adjustments as needed. Life may throw curveballs or your goals may change, so be flexible and adaptable in your approach. 
  
A realistic workout routine aligns with your circumstances, goals, and preferences. It should challenge you without overwhelming you and should be sustainable in the long term.

Incorporating a Quick Workout Regardless of Your Busy Schedule 

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In today’s fast-paced world, having the time for exercise can be challenging. Incorporating a fast workout into your busy schedule is not only possible but also beneficial for your health and well-being. Here are a few tips on how to make it happen: 
  
 1. Prioritize Exercise: First and foremost, you need to establish exercise as a priority in your life. Recognize the importance of staying active and make a conscious effort to allocate time for it. 
  
 2. Schedule it: Treat your workout like any other appointment, and schedule it into your calendar. This will help you carve out dedicated time for workouts and reduce the chances of skipping the workout. 
  
 3. Utilize Time Blocks: Look for gaps in your schedule where you can fit in a swift workout. This could be during your lunch break, early morning, or in the evening before dinner. Even as little as 15 to 30 minutes can make a difference. 
  
 4. Incorporate High-Intensity Interval Training (HIIT): HIIT workouts are intense, efficient, and can be completed in a short amount of time. They involve alternating between periods of intense exercise and brief recovery periods. Find a HIIT workout routine that suits your level and try to include it a few times a week. 
  
 5. Make Use of Breaks: If you have 10-minute breaks scattered throughout your day, use them wisely. Instead of spending that time scrolling through social media or watching videos, engage in some quick exercises like squats, lunges, push-ups, or planks. These can be done in your office, home, or even in a quiet corner of a coffee shop. 
  
 6. Combine Work and Exercise: If possible, add exercise to your work routine. For example, instead of sitting at your desk for a meeting, suggest a walking meeting. Use a standing desk or an exercise ball instead of a chair to engage your core muscles while working. 
  
 7. Do Compound Exercises: Focus on compound exercises that work for multiple muscle groups simultaneously. This way, you can get more out of your workout in less time. Examples include squats, deadlifts, push-ups, and burpees. 
  
 8. Embrace Technology: Download fitness apps or use online workout videos that offer short workout routines. These platforms often provide guided workouts that can be done in the comfort of your own home or at a gym during your lunch break. 
  
 9. Stay Active Throughout the Day: Doing small bouts of physical activity throughout the day can add up. Take the stairs instead of the elevator, walk or bike to work if possible, and take short walking breaks every hour. 
  
 10. Set Realistic Goals: Be realistic with your time constraints and set achievable goals. Start with shorter workouts and gradually increase their length as you become more comfortable and familiar with your routine. 
  
Remember, any exercise is better than no exercise. By making exercise a priority, being creative with your time, and maximizing efficiency, you can add speedy workouts to your busy schedule and reap countless benefits.

Try to Get in a 15 Minute Workout at Least 5 Times a Week

How to fit in exercise as a mom who works is not always easy, but it is doable if you look at it as just fifteen minutes at least five times a week. Think about this as your feel-good way to get in a quick full-body workout whenever you can.

Focus on those little pockets of time that you might otherwise spend on your phone – while kids are in the bath, during story time that your partner can do, body weight movement while trying to get the baby down, or set your alarm fifteen minutes earlier and get it done before the kiddos wake. 

If you can shoot for daily activity and if you are only able to get in five days a week then you are golden. Choose different feel-good busy mom exercises from quick 20-second HITT workouts, yoga, or a simple brisk walk to burn calories. A mom’s workout doesn’t always have to be pretty any exercise moms get in, is a win! It can help set you up for success every day but regulating your mood, reducing the survival mode many of us live in, and giving you more energy to tackle all the things you need to do each day. 


At the end of the day, everyone has to decide what are the things that have to get done and what are the things that can be pushed over. It is important to learn how to find time to work out and create your own mom’s workout plan to be successful. That does not mean that you have to sacrifice your various commitments, it just means you have to learn to fit in more and be creative with the limited flexible time that you do have. 

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Sabra Ritter
Sabra Ritterhttp://www.mybeautifulchaosblog.com
Part event planner and marketing guru, part stay-at-home mom, and part blogger. Mom of two toddler girls, who are always keeping her on her toes. On the weekends you can find her at Southern California beaches or hiking with her family. Sabra loves to cook and is always creating something new!

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