Best Home Workouts For Busy Moms: Top 8 Exercises


Are you a busy mom who is looking for some peacetime to have workouts? No worries, you are not alone, as there are many moms who do not get time to spend on themselves and take care of their bodies. Also, being a busy mom, she first has to take care of her children, spouse, family, and household work despite leaving her interests and hobbies. But you will be excited to know that various home workouts are suitable especially for busy moms through which they can manage their work and also keep their body fit and fine. 

Every mom understands that exercising is a great way to boost energy and elevate physical and mental health. But they can't get time due to work, office or after delivery of a baby. However, if you don’t know such meaningful exercises, this article is right to read.  

How Do Exercises Help Boost Mental and Physical Well-Being?

Are you aware that exercising or doing workouts of at least 15 minutes helps to give 3 years of life expectancy? Yes, it is absolutely correct because exercising is the best way to get relief from mental, physical, and other traumas that are pertaining to your life. It may be due to working the whole day or giving birth to a baby.

Top 8 Exercises For Busy Mom

Also, exercising not only boosts your overall health but also gives you mindful relaxation and good sleep after heavy work. Though busy moms have a lot of work to do, exercising keeps their body shape normal and avoids being overweight.

Along with that, it helps to promote heart health, lose weight, and build strength. So, it is a crucial activity that every woman or individual should incorporate into their daily routine and get a stronger and healthier mind and body.

Top 8 Exercises For Busy Mom

Self-care is the essential part that every mom should follow that helps to show better in other areas of life. Here are the best home workouts that every mother can follow in their leisure time and give her body perfect shape.

1. Push Ups

Push-ups are a popular exercise that is done mostly by men. However, women can also do this exercise and give their bodies stunning shape. So, to do so, begin with hands and below soldiers and hold your core tight to give your body neutral positions.

Also, pressing the hands into the ground and pushing back to the starting position can help to boost the strength. Besides, you can perform this for at least 20 minutes and get the perfect shape and figure.

2. Squats

Squats are another best workout for busy moms that can be done for 15 minutes. It is done by standing with your feet shoulder-width apart, and toes pointed straight forward. Again, you have to sit back to the hips and then keep your chest upright, back neutral, and core activated to maintain balance.

After doing this exercise 3 to 4 times, get relaxed, and ensure that you do it regularly as it is best for your mental and physical well-being.

3. Mountain Climbers

Mountain climbers are another best workout that can be performed by busy moms. It begins with hands below shoulders, core tight, and keeping the body in a neutral position. Also, keep a straight line from head to heel, in a high plank position, and further lift one leg off the ground.

Afterward, draw your knee as close as you can to your chest and return to the starting position by switching legs, alternating between right and left.

4. Lower Body With ABS

Performing a lower body exercise, including the ABS, can be the best option for home workouts. It is done by sleeping on the mat and using the chair and legs by repeating in alternate conditions. Also, it is best exercise to tone your thighs, abs, and butt. 

5. HIIT Cardio

Want to burn excessive calories? If so,  HIIT cardio is another exercise that can be performed within a short time and is perfect for busy moms.

There are many exercises that come under HIIT cardio, like jumping rope, cycling, planks, jumping jacks, and others that are easy to do. You can do it by sitting on the chair and repetitively moving your legs and hands from an upward to a downward alternative to get muscles relaxed.

6. Include Powerful Yoga Poses

There are so many yoga poses that help in performing workouts for busy moms. You can do a downward-facing dog, standing forward, mountain pose, plank pose, boat pose, and others. It will help to relax the muscles and give mindful relaxation to the brain and the body. 

7. Stationary Lunges

The stationary lunge is another best exercise that begins in a split stance with feet hip distance apart. Also, you have to keep weight through your front leg, bend down, bringing your back knee nicely and low until it hovers just above the ground.

Besides, the front knee should remain behind the front toes, and both legs should form a 90-degree angle. Moreover, after continuous pressing up through the front leg, return to the starting position and repeat at least 3 to 5 times.

8. Downward Dog To Upward Dog

Downward dog to upward dog is another workout name that is perfect for busy moms. It can be done by beginning through push-up positions, tilting your head forward and backward, and repeating this process 4 to 5 times. Besides, it is important to stretch the body and keep it activated through each position.

Bottom Line

If you have recently become a mom or are working at home, doing exercise is crucial to have a healthy mind and body. Also, the best strategy to lose weight is to have a nutritious diet and drink plenty of water. Apart from work, every busy mom wants to have some leisure time, and this is the best utilization of time that will keep them engaged in useful tasks.

Moreover, doing a workout continuously helps burn more calories; you can do it anywhere in less time, and you are always ready to push yourself to new limits. Again, you can also perform other exercises like aerobic classes, walking, visiting local parks, and dancing.


  • Currie J, Develin E. Stroll your way to well-being: a survey of the perceived benefits, barriers, community support, and stigma associated with pram walking groups designed for new mothers, Sydney, Australia. Health Care Women Int 2002; 23: 882–893. [PubMed]
  • Hull E, Rofey D, Robertson R, et al. Influence of marriage and parenthood on physical activity: a 2-year prospective analysis. J Phys Act Health 2010; 7: 577–583. [PMC free article]

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Dr. David G Kiely is a distinguished Medical Reviewer and former General Medicine Consultant with a wealth of experience in the field. Dr. Kiely's notable career as a General Medicine Consultant highlights his significant contributions to the medical field.

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