If you’re a busy mom, finding the time to hit the gym can feel impossible. But staying active doesn’t have to mean rearranging your whole day or spending hours on routines that are hard to squeeze in. There are some pretty effective home workouts that fit right into a tight schedule and don’t need fancy gear. Here’s how I manage to squeeze in exercise—even on the busiest days—and keep my energy up for my family.
How to Get a Solid Workout in 20 Minutes or Less
Short on time? You don’t need an hour to break a sweat. I’ve learned that the right exercises, done with purpose, work wonders in just 10 to 20 minutes. Here’s what helps me get the most out of a quick workout:
- Pick compound movements
Moves that work several muscle groups at once (think squats, lunges, pushups) deliver better results in less time. - Do circuits
Instead of resting between exercises, rotate between different moves. It keeps your heart rate up and saves time. - Set a timer
I always use the timer on my phone so I don’t waste a minute thinking about what to do next.
Even five minutes counts if that’s what you have. A quick set of jumping jacks, planks, or stair climbing can keep your fitness on track.
Sample Home Workout Routine For Moms
This is my goto routine when I’m strapped for time and need something I can squeeze in between school dropoffs and work meetings. I often do these moves while my kids are drawing at the table or during a coffee break:
- Bodyweight squats – 45 seconds
Targets your legs and glutes; gets your blood moving fast. - Pushups (knees or toes) – 30 seconds
Great for arms, chest, and helps with core strength. - Standing side leg lifts – 30 seconds on each side
Works hips and can be done while waiting on the kettle or chatting with a family member. - Plank – 45 seconds
Strengthens your whole core. You can do it right in your living room or even while your kids play nearby. - Mountain climbers – 45 seconds
Cardio and core in one go.
I give myself a 15 second break after each exercise, then repeat the whole set twice. That’s about 10 minutes, and if you stick with this two or three times a week, you’ll start to track down noticeable benefits.
Helpful Tips to Stay Consistent
Staying consistent is really important with any fitness routine, especially when time is tight. I’ve picked up some strategies that make home workouts realistic:
- Keep your workout gear handy
Having a mat, resistance band, or small weights at the ready in the corner makes it way easier to get started. - Schedule your sessions
Even if it’s just penciling in “10minute workout after breakfast,” it helps me stick with it. - Combine exercise with family time
Sometimes I turn on music and let the kids join in. It might not be perfect, but it’s fun and sets a positive example.
Choosing the Right Home Workout Equipment
Buying a bunch of gear isn’t necessary, but a few pieces can make things smoother and more comfortable. I use a yoga mat to keep things comfortable and a resistance band for extra challenge. Light dumbbells can be nice, but water bottles work well if you need a quick replacement. There are plenty of household items that double as fitness tools if you’re creative—like using a sturdy chair for stepups or tricep dips, or a backpack filled with books for added weight.
Streaming workout videos or tracking down fitness apps can also add variety and structure if you start to feel bored. There are plenty of free resources available online, so keep an open mind and check out new routines until you find something you actually enjoy.
Share Your Favorite Home Workout Hacks
If you have a routine that’s worked with your busy schedule or a creative home workout hack, drop it in the comments. Real-life tips help everyone spot fresh ways to stay fit, no matter how packed life gets. We’re all figuring it out together, so don’t hesitate to share your wins or ideas.