Workout for Busy Moms
If you’re a Mom, you’re busy. No doubts about it. As Mom’s we are responsible for so many things and sometimes our fitness can get left behind. But your fitness is still your responsibility and no one can do it for you.
You owe it to yourself and to your family to stay fit healthy and strong. By squeezing this busy-mom workout into your routine you can achieve two awesome things:
- Improvements in your own health and fitness, and…
- More time and energy to spend with your family.
Even though it may seem like fitness will take your energy away from you, it’s actually the opposite! By doing a short and effective workout you will actually generate more energy than you had before you started. Just try it and you’ll see first hand.
The first couple of sessions may be difficult and you’ll want to quit, but if you push past that it will become routine for you and you’ll start to wonder why you didn’t start these workouts sooner.
Some of the best benefits of this “busy-mom workout” are:
- Allowing yourself ONLY 15 minutes will motivate you to work harder than you would if you felt you “had to” complete a full hour or more. Think of it as 15 minutes that you “get to” work on yourself. When the 15 minutes is up resume your normal daily tasks.
- This workout can be done from home. That eliminates travel time back and forth from the gym giving you more time to be at home and not away from your family.
- This workout focuses on all aspects of your fitness. Strength, Cardio & Relaxation. By focusing a little time on each category you’ll gain a very well balanced level of fitness.
This workout will include 3 parts:
- Bodyweight Strength Training – You can add some dumbbells if you like, but these moves are very effective with just your own body weight.
- Interval Cardio Training – No machines necessary, just you and the clock.
- Relaxation/Stretching Moves – Your flexibility and mood is an equally important part of your fitness. Spend a few minutes a day learning to unwind and let go of stress.
I call this workout “Super Mom!” because you’ll feel like a superhero when you fit this into your busy-mom day!
You may think you need a full hour to get in supermom shape, but as busy mom’s we just don’t have an hour a day to spend on our fitness. That’s okay because a full hour is not necessary as long as you plan your workout efficiently.
By using this 15-minute interval cardio, strength, and relaxation workout you can stay home and get your workout done at the same time as you multitask cooking dinner or doing laundry.
Here’s how to do this workout:
You’ll start with the strength training. Do the 3 strength exercises first, as a circuit, and repeat the circuit twice. Next, follow the 4-minute cardio portion, get your heart rate up and give it your all with the 4 full body cardio exercises. Then cool down with the 5 relaxation stretches and finish feeling like a brand new fresh and shiny supermom!
Part 1: Strength Training
Spend 30 seconds on each exercise with a 30-minute recovery break after each exercise. This strength portion should take you 6 minutes:
Strength Move #1 — Tip Toe Squats
Squats are an essential exercise for training the strength of your legs and butt. By adding the elevation up onto your tiptoes you’re also working your calves and core muscles.
Start by standing up on your tiptoes with your feet about shoulder-width apart and your hands on your hips.
Squat straight down slowly while maintaining your balance Move your hands out in front of you to help counterbalance your weight as you lower down until your thighs are parallel to the ground.
Keep your heels lifted throughout the whole movement.
Press back up to the top, placing your hands back on your hips and flex your butt and leg muscles.
You’ll notice that your balance will be better if you maintain a tight core and keep your eyes focused on one spot as you squat up and down.
Do: As many reps as you can in 30 seconds without lowering your heels. If you lose balance don’t worry about it, just get back into position and continue from where you left off.
Strength Move #2 — Push up Shoulder Taps
Here is the Modified Push Up Shoulder Tap:
Depending on your upper body strength and core stability you may choose to do this modified version instead. If you notice any sagging in the midsection or compromise of good form in any way then lower your knees to this modification and continue.
You can start the set with the advanced version then drop down to the modification once or if your form begins to wane.
Doing the reps properly with good form is a must, so if there’s any compromise of core stability then go to the modification without hesitation.
Start in a pushup position (either on your toes or knees)
Make sure your hands are placed about shoulder width apart and directly below your shoulders.
Lower down into a pushup.
Press back to the top then shift your weight to one side as you lift your hand to tap the opposite shoulder.
Aim to keep your hips stable and facing the ground. Avoid rocking side to side, instead shift your weight right and left to allow you to release your grip from the ground.
Do: As many reps as you can in 30 seconds. Switch to the modified version when needed.
Strength Move #3 — Flamingo Reverse Lunges
(Round 1: Right Side, Round 2: Left Side)
I call these Flamingo Reverse Lunges because the stance at the top of the movement looks like how a flamingo stands on one leg. The main goal here is to work on your balance and strength, so don’t rush these reps and aim for a two-second pause at the top of each rep.
Start by standing up tall with your hands on your hips. Raise your right knee up to your hip height.
Tighten your core muscles to help you balance and focus your gaze on a fixed location in front of you.
Take a large step back behind you with that right leg and lower your knee all the way down, close to the floor but not touching.
Press your standing leg (left leg) down into the ground to rise up and come back to that balanced flamingo stance with your right knee lifted, pausing for two seconds.
Stay on this side for the entire 30 seconds of this first round, you’ll work the left side on the second round.
Do: As many reps as you can in 30 seconds, focusing only on the right side stepping back for the first round, then finishing with the left on the second round.
Part 2: 4 Minute Cardio
Do these 4 exercises for 1 Minute each.
I recommend aiming for about 50 seconds of work and allowing yourself 10 seconds between moves to transition and take some recovery breaths. If you’re a beginner at cardio conditioning you can take longer rest periods.
If you are advanced you may choose to go straight from one exercise to the next with very minimal rest between.
It’s only 4 minutes so let’s make the most of it!
The goal here is to get your heart rate up quickly and sustain an increased heart rate for the 4-minute duration.
If you are breathing heavily and feeling winded then you’re doing it right!
Complete these 4 exercises each once.
Marching High Knee Taps
This exercise looks simple, but moving quickly with these reps will get your heart rate up surprisingly quick.
Hold your hands at waist level or a bit higher depending on your flexibility.
March in place driving your knees up to tap your hands.
Alternate sides and move quickly as if you’re marching in a hurry.
Keep your head and chin up and look straight ahead.
Tighten your core so that your spine staying in neutral position and you do not round your back or shoulders.
Do: Move as quickly as you can within 1 minutes time.
Skaters
This full body cardio move is as fun as it is effective. Imagine yourself as an ice skater gliding over the ice as you sweep from right to left.
Start in a curtsey lunge position with one leg stepping back and across your body.
Reach down towards your toes with your opposite hand so that your twisting at the core and your chest is facing your front knee.
Sweep to the other side lightly touching your fingers to your opposite toes.
Repeat sweeping side to side and speed up as you gain more and more confidence with your form. If you feel comfortable you can add a slight hop from side to side instead of a step.
Do: Complete as many reps as you can within 1 minutes time.
Mountain Climbers
Mountain Climbers are an excellent cardio move as they are very low impact on the knees and work your core muscles at the same time as rapidly increasing your heart rate.
Start in a plank position. Start a running motion with your legs as if you are doing the high knee run again but this time horizontally.
Stay light on your feet by keeping your weight primarily on your hands. Drive your knees as high up under you as you can to maximize the core benefit.
If this is too challenging you can take smaller steps or move slower.
Do: Complete as many reps as you can within 1 minutes time.
Burpees
Ahhh, burpees! Lol. Everyone’s favorite move to love and hate. 🙂
There are no doubts of the effectiveness of this move. After just a few reps your heart will be pumping and you’ll be feeling the full body benefit.
Start again in a plank position. Make sure your core is tight and your body is in a straight line from head to heels.
Step or jump forward so that your knees are right up near your armpits and keep your butt low so you can press your heels to the ground.
Lift your hands off the ground and shift your weight back into your heels getting ready to stand tall.
Reach up all the way as high as you can, straightening your body fully and flexing your butt and legs.
Reverse these steps to lower back down into the plank and repeat.
Do: Complete as many reps as you can within 1 minutes time.
Note: It is better to do shorter higher intensity intervals rather than longer slower and sloppier ones. If you sense yourself losing control over your form then stop yourself, take a rest period, and resume when you have the energy and focus to give it your all. Over time and with practice you’ll be able to recover faster and endure longer durations. If you are new to cardio exercise then just 20 seconds on each exercise may be enough. Do not sacrifice form and intensity for the sake of duration.
Part 3: 5 Min Stretch & Relaxation
Spend 1 minute on each of these 5 stretches once:
Seated Spine Twist on Chair
(30 sec each side)
Sit on the front edge of your chair with your feet planted firmly on the ground.
Reach back and grab onto the top of the chair with one hand and press on your hip with the other hand. Look towards your back shoulder and breath deeply. With each exhale twist a little deeper.
Complete about 30 seconds on the first side then switch and stretch the other direction.
Lunge Twist on Chair
(30 sec each side)
Stand facing the chair about 3 feet away from it. Take a big step forward and plant your left foot securely on the chair. Reach forward to grab the back of the chair with your right and twist your upper body toward your front knee.
Look over your left shoulder to increase the stretch and rotation.
Breath deeply and hold this stretch for 30 seconds before switching and repeating on the other side.
Hamstring Stretch on Chair
(30 sec each side)
Again start by standing about 3 feet from your chair. This time place one heel on the chair and reach forward to lower your chest toward your knee.
Relax into it allowing your hamstring to stretch.
Stay for 30 seconds before switching legs and repeating on the other side.
Arm Stretch on Chair
(1 min)
Turn the chair around so it’s facing away from you. Grab onto the corners of the back of the chair and step back until your body forms a right angle.
Relax your chest down towards the ground to feel a stretch in your arms.
You should feel some stretch in your legs as well but focus mainly on elongating your upper body.
Legs Elevated On A Chair Relaxation Pose
(1 min)
This pose is the best to finish with! Lay down on the ground on your back and lift your heels up to rest on the back of the chair.
Relax your arms down by your side and simply let go of all tension in your body.
Check your neck, your shoulders, your face, and let the tension go from all areas of your body.
Stay still in this position allowing the blood to drain from your legs and your heart rate to return back to it’s steady resting pace.
When you are finished, slowly bend your knees towards your chest and roll to one side, allowing yourself a few moments before standing up.
That’s it mama!
Congratulations on carving out some you-time and working on your health and fitness. You are a supermom, and there is always time to love yourself as much as you love your family.
I recommend including this workout or similar ones into your routine at least 3x per week and up to 6x per week to see best results. For more mom-friendly workouts check out LiveLeanMom.com