Best workouts for busy stay-at-home moms!

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As moms we’re always telling ourselves we don’t have time to work out, there is already so much to do with so little time. Between the house, running errands and taking care of the kids, there’s no way to squeeze in a workout. It can feel so exhausting finding time to exercise as a busy mom, this is why it’s important to find a routine that fits into your schedule that can still give you the best results!

I'm right there with you! Now that I am a mother of 2, I am trying to find a schedule that works for all of us. I never realized how difficult it finding just an hour to myself would be once I became a momma.

All you really need to get a full workout in is a solid 30 minutes and with these workouts from start to finish will help you hit all the major muscle groups!

I knew my body was no longer what it used to be, so rather than just jumping right into dumbbell workouts, it was better to begin my journey with only using my bodyweight for exercises. Once it felt like I was beating my personal records I started to incorporate 10lb dumbbells.

Being a momma is all about doing what you can, when you can, with what you can. Tell yourself it’s okay if you only did a couple sets even though you wanted to do more, doing even just a little bit is a great start!

I believe even just doing a little bit of something is a whole lot better than sitting around doing nothing, and I live by those words!

Getting Started

To get started, remember to focus on every rep and control rather than just going through the motions. Practicing the exercise moves correctly is very crucial and will give better results in your posture, reduced pain and muscle tone.

Warm ups

It’s best to prepare your body for a safe and kick-ass workout!

Warming up crucial to starting a workout., however. You don’t have to spend a long period of time in the warm-up phase, just a few minutes can make all the difference. Below you will be given a total body 5-minute warm up!

Arm circles – 30 seconds: warm up the shoulders, arms and the upper body muscles
High kicks – 45 seconds: elevate your heart rate and improve mobility of your hips, glutes, calves, and hamstrings
Knee hugs – 45 seconds: this move is wonderful for loosening up the hips and stretching out the lower back
Lateral Lunge + reach – 45 seconds: total body movements by focusing on the legs, glutes, and lower back while reaching out warm-ups your upper body. This also helps boost your heart rate!
Jumping jacks – 30 seconds : The all to familiar jumping jack is another total body move that will elevate your heart rate.
Arm swings side-to-side – 30 seconds : release any tightness from the chest and back by swinging your arms back and forth and side to side.

Workouts

You can do the upper and lower body workouts to what feels best for you, remember to focus on your movements and posture and don't overdo it. It helps to have a full-sized mirror so you can see what needs adjusting.

The workouts I have listed below are my absolute favorites! These exercises have really helped me bounce back after having my two girls!

I will include my before and after pics at the bottom of my blog post!

Upper Body: 2-3 rounds each

Tricep Kickbacks: slightly bend at your knees and bend forward with your hips. Lining your upper arms with your back and pushing the hands or dumbbells backwards.
Tricep Extensions: place feet shoulder width apart and hold your elbows over your head, bend your arms to a 90° angle and carefully pull your hands back up over your head.
image source: julielohre.com/
Shoulder Press: This form can be performed standing or sitting. If you are standing, place your feet shoulder width apart. Keep your elbows high and arms at a good 90° angle and focus on keeping those shoulders down while using your biceps to push upwards.
image source: gethealthyu.com
Bicep Curls: Hold both dumbbells to your sides and keeping your arms tucked close to your body, slowly lift the dumbbells up towards your chest. Concentrate on your control when lowering the weights back down to your sides.
image source: popsugar fitness
Push-ups: This is a very common exercise and can be done on either you knees or your toes, it's important to have your legs shoulder width apart and your hands planted firmly and flat onto the ground a little more than shoulder width apart. Keep your spine nuetral and chin slightly upwards, this will be your starting point. Slow and steady, lower yourself to the ground and pushing into your palms to come back up to the starting point.
image source: popsugar fitness

Lower Body: 3 rounds each

Sumo squats: these squats are absolutely killer! so be prepared to push through each rep and focus on the gains that come from the pain! Start by placing your feet wide apart and toes pointed outward, then lower your pelvic floor down to ground until you're parallel to the floor. Put all your weight into the back of your heels and push back up, squeezing your glutes to get the full effect.
image source: popsugar fitness
Goblin squats: These are just as bad as the sumo squats and will definitely leave your legs trembling when the workout is finished. Place your feet a little more than shoulder width apart and toes slightly outward, lower your body with the goal to touch your elbows to your knees and push back up with the weight being put into your heels.
image source: popsugar fitness
RDLs (Romanian Deadlifts): LET ME TELL YA'LL. This workout will have those glutes burning like no tomorrow but the results are amazing! It can be challenging to get the correct form down to get the best results so don't be discouraged if it takes a couple tries to get it right. Stand with your feet hip width apart and hold the weights closely to your body. When starting the rep, keep your spine neutral and push back with your hips, think of painting your legs with the dumbbells keeping them close to your legs with a slight bend in your knees on the way down. Control your way back up by using the back of your heels and squeezing your glutes, I like to imagine I'm closing a door with my butt cheeks, haha.
image source: wavar
Glute bridges / Hip thrusts: Glute bridges are best for beginner workouts and you only need a dumbbell to achieve this exercise unlike the hip thrusts. The two workouts are similar but have slight differences, such as; hip thrusts require a bench and have more range of motion while the glute bridges are limited range of motion
Calf Raises

Core and waist: 1 minute or until failure

Russian Twist
Frog taps
Up & Overs
Heal Tap
Wood Chopper
Flutter Kicks / Legs Lifts
Heals to Heaven

I'm telling ya'll!! Just these workouts and being consistent with your exercise routine will make a huge difference in the long run!

These have been the best exercises for me and have made a tremendous difference for me in less than a year! My before and after photos can vouch for themselves!

Left side photo was captured 1/31/23. Right photo was captured 8/10/2023

Just stick with it and you'll start to see the difference in no time, it also helps to take lots of pictures to reflect on. Those pictures and videos you take can motivate you to keep pushing!

I love seeing others accomplish their goals! if you have any before and after pictures you would like to share, please share in the comments!

Stay fit mommas!

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