7 Easy Workouts for Busy Moms

Health
Easy Workouts for Busy Moms

Getting to the gym isn’t ideal for a busy mom. Finding a sitter or cutting into dinner and nighttime routines to go after work hours just doesn’t work out. 

But staying active and healthy doesn’t have to be a daunting endeavor. There are ways you can seamlessly fit a workout into your hectic schedule. 

These exercises are designed to be quick, effective, and easy to do at home, ensuring you can squeeze in some much-needed fitness without sacrificing time with your family. 

Here’s a list of 7 easy workouts for busy moms that you can implement at home and add to your daily routine.

1. Strength Training with Resistance Bands

Instead of lifting heavy weights at the gym, I love to use resistance bands at home. 

We have a weight bench at home, but using them has always been intimidating for me–especially with young kids around. And what if I can’t lift a weight off of me and get stuck? 

But I know lifting weights has huge benefits and can burn more energy than cardio, resulting in more weight loss (if that’s your goal).

Variable resistance training is my favorite way to add weight to my workout without having to move heavy plates around.

Benefits of Resistance Bands:

They come in various levels of resistance, typically color-coded for easy identification. This range allows you to gradually increase the intensity of your workouts as you build strength. 

They are much more affordable than a full set of dumbbells or weight machines. Investing in a set of high-quality bands can provide you with a comprehensive workout solution without the high cost associated with traditional gym equipment.

They are also portable. Unlike bulky weights, they are lightweight and compact, making them easy to carry and store. Whether you’re working out at home, in a park, or while traveling, resistance bands can be conveniently packed into a small bag and taken anywhere.

If heavy weights are intimidating to you (like they are for me), variable resistance tarining is generally safer than lifting heavy weights. Here’s why:

  • It provides continuous tension throughout the entire range of motion, encouraging proper form and control. This reduces the risk of dropping a heavy weight on yourself or straining a muscle by lifting incorrectly.
  • These exercises are typically lower impact on joints compared to free weights, making them ideal for individuals with joint issues or those recovering from injuries.
  • The resistance increases gradually as the band stretches, unlike weights where the full load is felt immediately. This gradual increase can help prevent sudden strains and overexertion.

How to Use Resistance Bands:

Resistance bands are incredibly versatile, allowing you to perform a wide variety of exercises that target different muscle groups.

You can use them for strength training, stretching, mobility exercises, and even rehabilitation. 

They are particularly useful for exercises that mimic functional movements, enhancing your overall strength and coordination.

I personally use the X3 Bar. The bands have 15 latex layers and can provide up to 600 lbs of resistance. I can attest they are much thicker and higher quality than my amazon bands.

The bar and plate included with the X3 allows for more force than if you use resistance bands alone. It also is more comfortable on your wrist and ankle joints to have the bar and plate than to use bands without them. 

And you only need 10 minutes for a workout. You do one set of each exercise, but you do it to failure. And there are only 4 exercises each day. Then you’re done! 

This is what sold me on the X3. As a busy mom, I want to get the best workout in the shortest amount of time. 

Dr. John Jacquish invented the X3 and he trains some of the nation’s top athletes in the NFL, NBA, and UFC using the X3 bar. 

If the X3 is too much of an investment for you, you can definitely still get a killer workout with basic resistance bands from amazon. I have those too! 

Here’s a video from Power Haus by Ana on youtube of a push day using the X3. You could do these same exercises without the plate and bar if you don’t have the X3. 

2. Rebounding 

Rebounding involves jumping on a mini-trampoline, and it’s gaining popularity for good reason.

Benefits of Rebounding: 

One of the standout benefits of rebounding is how efficient it is. 10 minutes on the rebounder is equivalent to a 45 minute jog.

Rebounding is also one of my top tips for getting rid of your mommy tummy. Check out my guide to loosing your mom pooch for more tips.

Because rebounding involves continuous jumping, it combines cardio with strength training, engaging multiple muscle groups simultaneously. 

This means you’re not just burning calories; you’re also building muscle and improving your overall fitness.

Running, while great for cardiovascular health, can be tough on your joints, especially if you’re pounding the pavement regularly. 

Rebounding, on the other hand, is low impact. The trampoline’s surface absorbs a significant amount of the shock that would otherwise impact your knees, ankles, and spine.

This makes it a fantastic option for anyone looking to get a solid workout without the joint strain.

NASA has done studies on the benefits of rebounding. Back in the 1980s, NASA researchers were looking for effective ways to help astronauts regain bone and muscle mass lost in space. 

They discovered that rebounding is 68% more efficient than jogging. In other words, you get more out of each minute spent on a mini-trampoline than you would running.

The study concluded that rebounding is one of the best exercises to increase cardiovascular health, muscle strength, and overall endurance.

Rebounding helps stimulate the lymphatic system, which is essential for detoxifying your body and boosting your immune system.

The instability of the trampoline surface helps improve your balance and coordination, which is beneficial for everyday activities and overall agility.

One of the best parts about rebounding is how fun it is. Let’s be honest—sometimes the idea of going for a long run can feel like a chore.

But bouncing on a trampoline? That’s just plain enjoyable. 

This fun factor means you’re more likely to stick with it, making it easier to maintain a consistent workout routine. Bonus: the kids can jump too! So it doubles as a toy.

How to Use a Rebounder: 

If your kids have an outdoor trampoline, you could just use that for your workouts. 

I have the Cellerciser on my wish list. The spring system adjusts to the weight of the person and is easier on your nerves and joints than bungee systems. 

Here’s a great rebounding workout to try that I have done before:

3. REHIT Home Workout

I’m guessing you’ve heard of HIIT (high intensity interval training) workouts, but have you ever heard of REHIT? 

REHIT stands for Reduced Exertion High-Intensity Interval Training, and it’s all about getting maximum results with minimal time and effort. 

The Difference Between HIIT and REHIT

Traditional HIIT (High-Intensity Interval Training) involves short bursts of intense exercise followed by periods of rest or low-intensity exercise. 

REHIT takes this concept and tweaks it to make it even more efficient. The idea is to reduce the duration and frequency of the high-intensity intervals while still reaping all the benefits. 

Essentially, it’s a smarter way to do HIIT, focusing on quality over quantity.

I was first introduced to the idea of REHIT workouts when I heard about the CAROL bike on Ben Greenfield’s podcast. 

The website for the CAROL bike says you get the benefit of a 45 minute run in just 5 minutes. They also say you get double the benefit of regular exercise in 90% less time. Sign me up!

The CAROL bike is an investment. But you don’t have to purchase it to get in a good REHIT workout. 

The Benefits of REHIT:

  • Time-Saving: One of the biggest perks of REHIT is how little time it takes. Typical REHIT sessions last about 10-20 minutes, making them perfect for fitting into a busy day. This is because the workouts are designed to be super-efficient, delivering maximum benefits in a short period.
  • Improved Cardiovascular Health: Like traditional HIIT, REHIT is fantastic for your heart. The short bursts of intense exercise push your cardiovascular system, improving heart health and endurance over time. Even with less total workout time, your heart gets a significant workout.
  • Fat Burning: REHIT is highly effective for burning fat. The intense intervals increase your metabolic rate, not just during the workout but for hours afterward. This afterburn effect means you’re burning calories long after you’ve finished your workout.
  • Muscle Building and Retention: High-intensity intervals also help in building and maintaining muscle. By incorporating strength-focused exercises into your REHIT routine, you can ensure you’re toning and strengthening muscles while also burning fat.
  • Flexibility and Adaptability: REHIT can be done with a variety of exercises, whether you prefer running, cycling, bodyweight exercises, or even resistance bands. This flexibility means you can tailor the workout to your preferences and goals.

REHIT Example Workout:

  • Warm-Up: Begin with a 2-minute warm-up to get your body ready. This could be light jogging, jumping jacks, or dynamic stretching.
  • High-Intensity Interval: Go all out for 20-30 seconds. Choose an exercise that gets your heart pumping, like sprinting, burpees, or high knees.
  • Rest or Low-Intensity Interval: Follow with 1-2 minutes of rest or low-intensity activity, like walking or slow jogging. This recovery period is crucial and allows you to go hard during the next high-intensity interval.
  • Repeat: Perform 3-5 high-intensity intervals, depending on your fitness level and the time you have. Remember, even a few minutes can be highly effective.
  • Cool Down: Finish with a 2-minute cool-down to help your heart rate return to normal. Gentle stretching or slow walking works well here.

REHIT is especially great for those who find it challenging to carve out long periods for exercise. It’s efficient and can be less daunting than committing to longer sessions. Plus, because the high-intensity periods are shorter, it can feel more manageable than traditional HIIT, making it easier to push yourself hard during those intervals.

4. 12-3-30 Treadmill Workout

​​12-3-30 is a treadmill workout popularized by the prettiest little instagram influencer, Lauren Giraldo. 

Here’s a reel of her explaining what it is and how it helped her lose 30 pounds. It’s called 12-3-30 because you set the treadmill to these settings:

12% incline

3 miles per hour

30 minutes

The Benefits of 12-3-30:

  • Increased Calorie Burn: Walking on a flat surface is good for you, but adding an incline ramps up the intensity significantly. The incline forces your body to work harder, which means you burn more calories compared to walking on a flat treadmill. This is because your muscles, especially those in your legs and glutes, have to exert more effort to overcome the slope.
  • Cardiovascular Health: This workout gets your heart rate up, improving your cardiovascular fitness. Over time, regular sessions can help lower your risk of heart disease, improve your circulation, and boost your overall endurance.
  • Strength and Tone: The 12% incline engages your lower body muscles more intensely than walking on a flat surface. Your calves, hamstrings, and glutes are all put to work, helping to tone and strengthen these areas. Plus, maintaining your balance on an incline also engages your core, giving you a full-body workout.
  • Low Impact: Unlike running, which can be tough on your joints, the 12-3-30 workout is low impact. This makes it a great option for people with joint issues or those looking to avoid the wear and tear that comes with high-impact exercises.
  • Mental Benefits: Walking, especially at a steady pace with a bit of a challenge, can be meditative. It’s a great way to clear your mind, reduce stress, and boost your mood. The simplicity of the workout means you can also listen to music, podcasts, or even watch TV while you walk.

How to do 12-3-30:

  • Warm-Up: Spend a few minutes warming up with some light walking and dynamic stretches to get your muscles ready.
  • Set the Treadmill: Adjust the incline to 12% and the speed to 3 miles per hour.
  • Walk for 30 Minutes: Keep going for 30 minutes. Maintain good posture, engage your core, and focus on steady breathing.
  • Cool Down: Finish with a few minutes of walking at a lower incline and speed, followed by some gentle stretching.

When I first started this workout, I was not prepared for how hard it would be. I was able to do it, but I was holding onto the rail almost the entire workout. I also couldn’t get over the sweat from simply walking.

Don’t be surprised if you need to work your way up to the incline or even the speed. It does get easier the more you do it. 

5. Walking for Busy Moms

If you don’t have a treadmill or just don’t want to try 12-3-30, regular walking is one of the simplest and most accessible forms of exercise. And it offers a wide range of benefits.

Whether you’re aiming to lose weight, improve your overall health, or just clear your mind, a regular walking routine can be incredibly effective. 

One of the lesser-known benefits of walking is its ability to help regulate blood sugar levels, especially if you do it after meals. 

Benefits of Post-Meal Walks:

  • Improves Insulin Sensitivity: Walking after a meal helps improve your body’s insulin sensitivity. This means your cells are better able to use available blood sugar, reducing overall blood sugar levels.
  • Promotes Digestion: Gentle walking aids digestion by stimulating your digestive system. This can help prevent spikes in blood sugar that sometimes occur after eating, particularly if you’ve had a carbohydrate-rich meal.
  • Reduces Blood Sugar Spikes: Studies have shown that a short walk after a meal can significantly reduce blood sugar levels compared to just sitting. Even a 15-minute walk can make a noticeable difference.

Other Health Benefits of Walking:

  • Cardiovascular Health: Regular walking strengthens your heart and improves circulation. It can help lower your risk of heart disease, reduce bad cholesterol levels, and increase good cholesterol levels.
  • Mental Well-being: Walking is great for your mental health. It helps reduce stress, anxiety, and symptoms of depression. The rhythmic nature of walking and the opportunity to be outdoors can be incredibly soothing and meditative.
  • Joint Health: Walking helps lubricate and strengthen the muscles around your joints, which can reduce pain and stiffness, particularly in the knees and hips. It’s a low-impact activity, making it suitable for people with arthritis or other joint issues.
  • Longevity: Studies have shown that regular walkers tend to live longer, healthier lives. Even moderate-intensity walking has been linked to a lower risk of death from all causes.

Walking Tips

Starting a walking routine is easy and requires no special equipment. Here’s how to get the most out of your walks:

Set Realistic Goals: Start with what you can manage. Even a 10-minute walk can be beneficial. Gradually increase your time and pace as you become more comfortable.

Choose the Right Footwear: Invest in a good pair of walking shoes. Comfortable, supportive shoes will help prevent injuries and make your walks more enjoyable.

Incorporate It into Your Day: Look for opportunities to walk more throughout the day. Take the stairs, park further away from your destination, or schedule walking meetings.

Post-Meal Walks: Make it a habit to take a short walk after meals. Even a quick stroll around the block can help regulate your blood sugar levels and aid digestion.

Walking is such an underrated exercise. It is a fantastic, low-impact exercise that offers a multitude of health benefits. 

From aiding in weight loss to improving heart health and regulating blood sugar levels, it’s an easy and effective way to enhance your overall well-being. 

6. Bodyweight Exercises with Tabata

Tabata is a form of high-intensity interval training (HIIT) that’s designed to get your heart pumping and your body moving in just a few minutes. 

It’s perfect for anyone with a busy schedule who still wants to squeeze in a highly effective workout. 

Tabata is named after Dr. Izumi Tabata, a Japanese scientist who developed this workout method in the 1990s. The basic structure of a Tabata workout is simple but intense:

  • 20 Seconds: Perform an exercise at maximum effort.
  • 10 Seconds: Rest.
  • Repeat: Do this cycle 8 times for a total of 4 minutes.

While it sounds straightforward, those 4 minutes are no joke. Because you’re pushing yourself to the max for each 20-second burst, it feels like an intense workout session packed into a short time frame.

Benefits of Tabata Workouts:

  • Time-Efficient: The biggest appeal of Tabata is how quick it is. In just 4 minutes, you can get a full workout. This makes it ideal for busy people who can’t find time for longer exercise sessions.
  • Boosts Metabolism: Tabata workouts elevate your heart rate and keep it high, which helps boost your metabolism. This means you’ll continue burning calories even after the workout is done, thanks to the afterburn effect.
  • Improves Cardiovascular Fitness: The high-intensity nature of Tabata is excellent for your cardiovascular health. It helps improve your VO2 max, which is a measure of your body’s ability to use oxygen effectively during exercise.
  • Builds Muscle and Strength: Depending on the exercises you choose, Tabata can also help build muscle. Movements like squats, push-ups, and burpees engage multiple muscle groups, helping you gain strength and tone your body.
  • Variety and Versatility: You can tailor a Tabata workout to your fitness level and preferences. Whether you prefer bodyweight exercises, using weights, or even cardio moves like jumping jacks and high knees, you can mix and match to keep things interesting.

How to do a Tabata Workout:

1. Choose Your Exercises: Pick 1-4 different exercises. You can stick with one move for all 8 rounds or alternate between a few. Some great choices include:

   – Burpees

   – Squats

   – Push-ups

   – Jumping jacks

   – High knees

   – Mountain climbers

2. Warm-Up: Always start with a 5-10 minute warm-up to get your muscles ready and reduce the risk of injury. Light jogging, dynamic stretches, or jumping jacks work well.

3. Set a Timer: Use a Tabata timer app or a stopwatch. You need to track the 20-second work and 10-second rest intervals accurately. I use the Tabata HIIT Interval Timer app. 

4. Go All Out: During the 20 seconds of work, push yourself as hard as you can. It should feel really challenging by the end of each interval.

5. Rest: Take those 10 seconds of rest seriously. Breathe deeply and get ready for the next burst of effort.

6. Cool Down: After your 4 minutes are up, cool down with some light stretching or walking to bring your heart rate down gradually.

Sample Tabata Workout:

  1. Warm-Up: 5 minutes of light cardio.
  2. Tabata:
  •    Round 1: Jumping jacks (20 seconds), rest (10 seconds)
  •    Round 2: Push-ups (20 seconds), rest (10 seconds)
  •    Round 3: Squats (20 seconds), rest (10 seconds)
  •    Round 4: Mountain climbers (20 seconds), rest (10 seconds)
  •    Repeat rounds 1-4 once more.
  1. Cool Down: 5 minutes of stretching.

Tabata is a fantastic way to get a powerful, efficient workout without spending a lot of time. Its high-intensity nature means you’ll see improvements in both fitness and strength quickly. 

Plus, the flexibility of exercise choices means you’ll never get bored. 

Next time you’re short on time but want a workout that delivers big results, give Tabata a try. You’ll be amazed at how effective just 4 minutes can be!

7. Active Hobbies

Incorporating active hobbies into your daily routine is a fantastic way to stay fit, have fun, and make the most of your time, especially if you have a busy schedule or find traditional workouts a bit daunting. 

And the best part? Your children will enjoy it too.

First off, think about activities you enjoy that get you moving. It doesn’t have to be structured exercise – the key is to find fun, engaging ways to be active. 

Active Hobby Ideas:

  • Family Bike Rides: Cycling is great exercise and an adventure for kids. Plan a weekend ride through a park or along a safe trail. Not only will you get a good workout, but you’ll also create wonderful family memories.
  • Outdoor Games: Simple games like tag, hide and seek, or frisbee are excellent for getting everyone moving. They’re easy to set up and can be played in your backyard or a nearby park.
  • Nature Walks and Hikes: Explore local trails or nature reserves. Walking is great exercise, and kids love discovering new things. Make it a treasure hunt or a nature scavenger hunt to keep them engaged.
  • Dancing: Turn on some music and have a dance party in your living room. It’s a fun way to get your heart rate up, and kids usually love to join in. Plus, it’s a great stress reliever!
  • Sports: Play soccer, basketball, or any sport your family enjoys. These activities are not only great workouts but also teach teamwork and coordination.

Racket sports in particular like tennis, badminton, and pickleball are excellent for a variety of reasons. 

Benefits of Racket Sports:

  • Full-Body Workout: These sports engage multiple muscle groups, providing a comprehensive workout that includes cardiovascular exercise, strength training, and agility. You’ll be running, swinging, and jumping, which helps improve your overall fitness.
  • Longevity Benefits: Studies have shown that playing racket sports can significantly increase your lifespan. They’re great for cardiovascular health, improving coordination, and maintaining mental sharpness, all of which contribute to a longer, healthier life.
  • Mental Stimulation: Racket sports require quick thinking, strategy, and coordination. This mental engagement helps keep your brain sharp and can reduce the risk of cognitive decline as you age.
  • Social Interaction: Playing with friends or joining a local club provides social interaction, which is crucial for mental health and well-being. It’s also a great way to meet new people and build a community.

No wonder pickleball has been trending so much lately!

Getting kids involved in your active hobbies is also beneficial for everyone.

You’re spending valuable time together, strengthening your family bond.

You’re setting a positive example for your kids, showing them that physical activity is a normal and enjoyable part of life.

For you, it’s a great way to relieve stress. For kids, it helps burn off energy and improve their mood.

It’s also convenient since you’re fitting exercise into your day without needing to carve out extra time for the gym or classes.

How to Add Active Activities to your Routine:

  • Start Small: Begin with short sessions, like a quick game of catch in the yard. Gradually build up as it becomes part of your routine.
  • Make It Routine: Set specific times for these activities, just like you would for a gym class. For example, every Saturday morning could be family hike time.
  • Be Flexible: Look for opportunities throughout the day. Waiting for dinner to cook? Have a mini dance party. Is the weather nice? Take a spontaneous trip to the park.
  • Involve Everyone: Let your kids help choose the activities. When they feel involved in the decision-making, they’re more likely to be excited and engaged.

Incorporating active hobbies into your daily routine is a fantastic way to stay fit, have fun, and spend quality time with your family. It’s a low-pressure, high-reward approach to exercise that doesn’t require a gym membership or a strict schedule.

So next time you’re planning your day, think about how you can weave in a little more movement. Your body, mind, and family will thank you!

Summary

Incorporating exercise into a busy mom’s schedule may seem challenging, but with these seven easy workouts, it can be both manageable and enjoyable. 

Whether you’re using resistance bands for strength training, trying REHIT for a quick and effective cardio session, or simply taking a walk to clear your mind, there are plenty of ways to stay active.

Rebounding offers a fun, low-impact option, while Tabata workouts provide high-intensity training in just a few minutes. Engaging in active hobbies not only keeps you moving but also allows you to spend quality time with your family.

And the treadmill workout 12-3-30 is perfect for a powerful, efficient workout that fits into your daily routine.

Remember, the goal is to find what works best for you and your lifestyle. 

By making fitness a priority and integrating these workouts into your routine, you’ll not only improve your physical health but also boost your energy, reduce stress, and set a positive example for your kids.

So go ahead, pick a workout, and start moving towards a healthier, happier you!

A wise man is full of strength,
and a man of knowledge enhances his might

Proverbs 24:5

Disclaimer: The information provided on this blog is for general informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or any personal health concerns. Reliance on the information presented on this blog is at your own risk. The content is not intended to provide medical guidance or recommendations, and the author is not responsible for any actions or decisions made based on the information provided. It’s important to consult with a qualified healthcare professional for individualized medical guidance.

That one friend who always shares random information you didn't ask for.

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