Workout Routines for Busy Moms
Being a mom can be quite a hectic job. Balancing family and work life is both challenging and time-consuming. You deal with getting the kids ready for school, getting yourself ready for work, homework, doctor’s appointments, meals - the list is endless.
As a mom who wants to stay fit, you wonder how on earth you can possibly fit a workout routine into your already crammed schedule. You may not have time to hit the gym regularly and if you’re on a budget, shelling out money for gym classes may not be an option.
However, breaking a sweat on a busy mom schedule is possible. With the workout routines in this article, you'll find you can meet your fitness goals without having to spend a dime or trek yourself to the gym. These workouts are quick, so you don’t have to worry about them eating up your time. And they’re designed to require nothing more than your determination and a small amount of unobstructed space to move in.
Where can you find the time?
The Department of Health and Human Services recommends that adults do a minimum of 150 minutes of moderate-intensity aerobic activity a week. Thirty minutes a day of moderate physical activity every day is a common goal that supports that recommendation.
But as a busy mom, you may not always have thirty minutes to break a sweat. The good news is that while each of these workouts takes thirty minutes to complete, you can do them in a single session or break them up to do what you can in the time you have available to you. For example, if all you have is 15 minutes in the morning, you can finish the remaining 15 minutes later in the day.
The Department of HHS also says some physical activity is better than none. So do what you can whenever you’re able to squeeze in the time. If you have young ones in the house, use nap time for a quick sweat session. Alternatively, set the alarm to wake up an extra 15-30 minutes early to do some or all of your day's workout.
To achieve your fitness goals, commit to working out consistently every day, but if you have one of those days where it's just not possible, don't beat yourself up about it. Give yourself grace and just get back to it the next day.
Prepare for your workout
To save time, keep a set of workout clothes, your sneakers, and a towel ready to quickly change into. Also, before you start any of these workouts, warm up your muscles to prepare your body for exercise. Here’s a quick warm-up circuit you can do.
WARM UP
Do two sets, performing each movement for 30 seconds each.
Jog in place
Arm circles
Squats
Jumping jacks
Effort Matters
You’ve probably heard the saying, “What you put into it is what you get out.” To help you get an effective workout in a short amount of time, work as intensely as you can during the work portion and use the rest time to catch your breath.
Let's do this!
The Workouts
The workouts consist of 3 circuits. Each circuit takes 5 minutes to complete. Rest 30 seconds between circuits. Do the 3 circuits twice to get a full 30-minute workout.
WORKOUT 1
Perform each movement for 30 seconds each.
- Push-up + Knee drive
- Burpees
Repeat 4x
- Squatting cross punches
- Plank jacks
Repeat 4x
- Squat 2x, Lunge 2x
- Skaters
Repeat 4x
WORKOUT 2
Perform each movement for 30 seconds each.
- Supermans
- Mountain climbers
Repeat 4x
- Inchworm with shoulder tap
- Jumping lunges
Repeat 4x
- Abdominal crunches
- V-ups
Repeat 4x
WORKOUT 3
Perform each movement for 30 seconds each.
- Front kicks
- Seal jacks
Repeat 4x
- Inchworms with a push-up
- Low jump in & out
Repeat 4x
- Bicycle crunches
- Russian twists
Repeat 4x
Exercise Descriptions
Front kicks - Alternating legs, kick leg forward.
Inchworm with shoulder tap - From standing, bend at the waist & place hands on the floor. Walk hands out to a high plank then tap each hand to the opposite shoulder keeping the hips still. Walk hands back in & return to standing. Repeat.
Low jump in & out - Staying low, jump in & out. Repeat.
Push-up + Knee drive - Push-up then holding a plank drive left knee to chest, then the right knee. Repeat.
Squatting cross punches - Cross punch while holding a squat.
Supermans - Lying face down with arms & legs extending, simultaneously raise arms and legs. Repeat.
V-ups - Lying on back with arms & legs extended, bending at the hips reach both arms & legs up to ceiling & touch hands to feet. Return to lying & repeat.
Stick with it
If you can commit to following through on a workout schedule that works for you, you’ll see long-term benefits. Even if all you can do is sneak in ten minutes here and there during a hectic day, you’ll be better off for it.
Skipping your workout can cause your body to reverse the benefits from previous sessions, so remind yourself every time that working out is a priority for you and is worth keeping.
Give these workouts a try. If you stick with it, you may even find you’ll want to do them longer than thirty minutes!
Got a workout you enjoy? Share it in the comments. I’d love to know.
Be Well & Thrive!
With Love & In Health,
Sarah Outlaw, MH, MSACN
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