Quick, At-Home Workout Ideas for Busy Moms

Quick, At-Home Workout Ideas for Busy Moms

Are you finding, despite all the joy your young one brings (because, despite the stresses associated with child-rearing, this is, after all, an extremely rewarding and exciting time!), that you’re finding it difficult to remain physically active?  There’s a lot to be done with a little one (or little ones) running around the home; food to be prepared, baths to be given, feeding to be completed, clothes to be washed, and, depending on the age of the kiddos, nappies to be changed.

It might feel a little overwhelming, amidst these and many other necessities, to add anything extra into your schedule.  Exercise might seem like an extraneous ‘nice-to-have’ and, understandably, ‘making it to the gym’ simply isn’t happening.  After all, if looking to attend a group fitness class or go on a run or hit the gym, you need someone else to watch the kids and, though some group fitness studios provide childcare, this is not always the case.

Luckily, however, it’s completely possible to achieve an at-home and effective full-body resistance or cardio workout.  Next time your young one (or young ones) lay down for a nap or quiet play time, try one of the following ideas for a quick, uninterrupted sweat.  Exercise is cited as a refreshing mood-booster as well as critical for mental health.  You love your babies and would give them the world; make sure you’re exuding as much love and care for yourself, too!

  • Online barre: One of my favorites is Barre3 online! For a limited fee, you have access to not only a workout library, but also daily workout releases.  Barre, a modified pilates/yoga/ballet exercise philosophy, sculpts and tones your body head to toe, adding intermittent cardio bursts to additionally increase heart health.
  • Resistance bands: Sold in inexpensive packages on Amazon; look for bands resembling rubber tubing. Resistance bands can be free or hook onto the top/bottom of your door frame and provide limitless opportunities.  Depending on the placement, you can complete chest presses, bicep curls, assisted pistol squats, bent over rows, lat pulldowns, kneeling crunches, and upright rows.  See  Self’s extensive list of resistance exercises with accompanying picture and descriptions.
  • TV cardio bursts: though technically not an entire workout, if you’re looking for something to add daily without a full regimen commitment, think about adding cardio when watching TV. Every time you hit commercial, hop up and perform quick cardio movements until your show returns.  Ideas: high knees, butt kicks, jumping jacks, push-ups (with or without knees), jump squats, pulsing half squats, Russian twists, bicycles, etc.  Can switch to a different exercise every commercial!
  • Tabata workouts: Tabata is a form of high intensity interval training (HIIT), featuring a certain period of active work time followed by a certain period of rest time. It is an excellent way to achieve a quick, full body workout.  Pick 5-10 of the exercises below and complete 3 rounds of each with :20 seconds of work time and :10 of rest time!
    • Push-ups (with or without knees down)
    • Mountain Climbers
    • Sumo Squats
    • Lateral Lunges
    • Reverse Lunges
    • Pulsing Half-Squat
    • Core Bicycles
    • Toe Touches
    • High Knees
    • Butt kicks
    • Bird-Dogs (make sure to hit both sides)
    • Jumping Jacks

Hopefully, one of these ideas fits your style and can allow you to get in a quick workout at home. What are some of your favorite ways to fit a sweat session in while home with your littles?


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