As a mom constantly on the go, finding time to squeeze in a workout can feel like an impossible task. Between work, after school activities, and household duties, exercise often falls to the bottom of the to-do list. That’s why I am a huge proponent of quick workouts tailored specifically for busy moms. They can make all the difference when it comes to fitting a workout in a busy schedule. Making sure exercise is prioritized for moms is so important and can also provide that much-needed energy boost to power through your busy day. In this post, I’ll guide you through quick and energizing exercises that fit into even the most hectic schedules.
The Importance of Staying Active for Moms
I preach about self-care regularly on this blog and cannot stress enough how crucial regular exercise is, especially for moms. Prioritizing working out, even with quick exercise routines, has so many health benefits. Plus it makes you feel great! And let’s not forget about the incredible mental health benefits, offering a natural way to combat stress through busy mom fitness routines. I mean, having 30 minutes to yourself is enough to release tension, imagine the endorphins you’d get weight training, too!
Understanding Time-efficient Workouts
There’s nothing better than a good HIIT workout. Time-efficient workouts like High-Intensity Interval Training (HIIT) can maximize your workout benefits without spending hours at the gym. HIIT involves short bursts of intense exercise followed by brief rest periods, making it a perfect fit for a quick workout session. Tabata, a form of HIIT, is a great way to get an intense and quick workout in. It consists of 20 seconds of all-out effort followed by 10 seconds of rest, repeated for 4 minutes.
Incorporating Workouts into Your Daily Routine
Creating a workout schedule that sticks might involve waking up a bit earlier in the morning, or walking around the soccer fields at practice. In this blog post, I talk about 5 super easy workout schedule tips you can try to fit in daily exercise into your routine. You can also integrate exercise into daily tasks, like walking around the house while folding laundry or doing squats during commercials.
Five 10-Minute Workouts to Jumpstart Your Day
If you’re feeling ready to kick start your day with an energizing workout, here are some quick 10 minute workouts to get you started. These can be done with or without weights, but challenge yourself as you begin to build a routine.
Monday Morning Energizer: Start your day with a full-body wake-up routine. 15 jumping jacks, 15 high knees, 10 walking lunges, 20 arm circles. Repeat two times.
Tuesday Midday Boost: Get up and out of your chair. Take a brisk 10-minute walk around the neighborhood. If you’re feeling it, try adding quick sprints or stair climbing.
Wednesday Quick Core Circuit: Focus on your core to improve balance and posture when it comes to strength routines. Start with 20 basic crunches, then add in 20 bicycle crunches, 20 Russian twists and end with a 1 minute plank. Repeat two times.
Thursday Lower Body Tabata: Ready for a quick Tabata workout to get your heart rate up and legs burning? Do the following exercises 20 seconds on, 10 seconds off each, and repeat it 4 times. Jump squats, curtsy lunges, hip thrusters, mountain climbers, plie squats.
Friday Upper Body Fix: Tone your arms and shoulders with 10 push-ups, 15 tricep dips, 10 bicep curls, 10 shoulder presses. Repeat two times. If you don’t have weights, use a couple of cans of soup or other household items.
Keeping Motivated and Tracking Progress
Stay motivated by setting achievable goals and celebrating when you reach them. Fitness apps or a simple journal can help you track your progress. Remember, consistency is key, even if your workouts are brief. Some of my favorite apps for tracking are the Apple Health / Fitness apps that are tied to my watch for tracking steps or My Fitness Pal for tracking workouts.
For extra motivation for creating a busy moms fitness schedule, check out this post about what a typical week looks like for a working mom.
Quick Workouts for Moms
These tips are designed to fit into your busy life and provide the energy you need to tackle your day with confidence. The most important thing to remember, is that quick workouts for moms are a great way to incorporate fitness into your day-to-day. You can still feel accomplished and energized even if you only workout for 10 minutes a day. When you start with these quick workouts for moms, you will soon discover that fitness is a part of your routine, and you’re already getting stronger.
Looking for more fitness tips and exercises to keep you energized? Subscribe to my newsletter and never miss an update. Share your own quick workout victories in the comments below and inspire fellow moms on their fitness journey!
