Health + Fitness

5 Great Home Workouts To Help Working Moms Stay In Shape

No matter how hard we try to stay in shape, there are always obstacles that get in the way. Work, family responsibilities, and more always call at our attention away from exercise time, and sometimes that means we forget to take care of ourselves. If this sounds like your daily life, know that you aren’t alone. Also, it is completely possible to find a bit of time to do your workouts at home. If you are ready to take some time to care for yourself, here are five workouts that are good for tight schedules and can be done with minimal space and gear required.



Ab-Blasting Routine

If all the time you have to work out is 15 minutes a day, then this ab-blasting routine is perfect for you. This workout routine hits all parts of your abs to help you feel tighter and toned without spending tons of your time.

What you need – Timer and a yoga mat (or any soft surface)

How to do this workout – Perform each of the below exercises for 1 minute and take a 10-second rest between each minute interval. To enjoy the full workout, follow through this routine twice.

Exercises to do:

  1. Sitting Twists
  2. Standard crunch
  3. Leg lifts
  4. Reverse crunch
  5. Bicycles
  6. Diagonal toe-to-hand crunch

Since this ab workout routine is so quick, you can potentially do it twice a day to help maximize the benefits. Not only does it make it easier for working moms to find time for a good home workout, but performing these exercises can also help to fire up your metabolism at different intervals.



Strength-Building Workout

Working moms need plenty of strength—mental, emotional, and physical. To help you more easily manage hauling around your toddler while tackling your work, you can develop some toned muscle and stay in shape with this strength-building workout.

What you need – Timer, dumbbells

How to do this workout – For each of these exercises, you will need to do ten repetitions to complete a set of one exercise. Do a set of each exercise to make a complete circuit, and do about 2-3 circuits to complete this strength-building workout. You can take a 30-second breather between each set, though the shorter the break, the better.

Exercises to do:

  1. Push-ups
  2. Tricep curls
  3. Weighted walking lunge
  4. Side planks
  5. Bicep curl to overhead press
  6. Dumbbell squat

I recommend you start with dumbbells that you may find a bit too light. After you complete your first circuit, you may find that your muscles are pretty tired. But if you are ready to challenge yourself, you can always find heavier weights.


Leg-Toning Exercise Routine

The majority of women carry weight in their lower body, thanks to hormones, and after a child or two, it can be tough to peel the weight off that area. To help tone up your legs, you can do these leg-toning exercises a couple of times a week.

What you need – Timer and a yoga mat (or soft surface)

How to do this workout – Perform each exercise for one minute each, and take a 15-second break between each exercise.

Exercises to do:

  1. Lunges
  2. Single leg bridges
  3. Bodyweight squat
  4. Side-to-side lunges
  5. Wall sit
  6. Plank leg lifts

To add some difficulty to these workouts, you can add a set of dumbbells to these exercises. With the extra resistance of even just carrying the weights, you can speed up your leg-sculpting without adding time to your workout.


Fat-Burning Bodyweight Workout

Bodyweight workouts are perfect for those who don’t have the time or the resources to either go to a gym or build a home gym. Instead, your body becomes your workout equipment, which is perfect for a mom on the go.

What you need – Timer, chair, and a yoga mat (or soft surface)

How to do this workout– Perform each of these workouts for 45 seconds, taking a 15-second break between these workouts. Repeat these exercises for 3 circuits to maximize your benefits.

Exercises to do:

  1. Flutter kicks
  2. Burpee
  3. Floor touch squat jumps
  4. Alternating arm/leg lifts
  5. Tricep dips
  6. Jump knee tucks

This fat-burning bodyweight workout blends faster cardio movements with strength-building to create an exercise that not only can help burn calories but also help you tone your body overall.


Cardio-Blasting Fast Exercises

To crank up your heart rate in no time at all, I have a cardio-blasting set of exercises for you to add to your daily routine. I highly recommend these exercises to start your day with both an endorphin boost and increased metabolism.

What you need – Timer and jump rope

How to do this workout – Perform each exercise for one minute each, but do not pause between workouts until you have completed a full circuit. Take a 2-minute break, then do one more circuit.

Exercises to do:

  1. Jumping jacks
  2. Mountain climbers
  3. Squat jumps
  4. High knees
  5. Jump rope
  6. Sumo squat punches

If you have a hard time doing these workouts straight through, you may want to take a 30-second break between every two workouts. That way, you can still enjoy the benefits but not feel like your heart is going to explode.

Taking time to exercise is not only about staying in shape. By making time in your daily routine to fit in a workout, you can practice self-care. All you have to do is believe you are worth it, and I guarantee that you can find 20 minutes in your day to spend time working out.

This post contains affiliate links and I may receive a commission, at no additional cost to you, should you purchase through one of my links. Please see my disclosure for more information.

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Kevin Jones

Kevin Jones is a full-time professional fitness expert. When he isn’t in the gym, he is offering practical research, fitness plans and nutritional tips to the world. Kevin regularly contributes to many fitness and health authority websites . With a passion for family, fun, and fitness, Kevin has found a way to manage and combine these three aspects in an effective and successful way.

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