As a mom, finding time to get in a workout can feel impossible. Between school drop-offs, meal prep, laundry, and all the other million things we juggle, carving out an hour to hit the gym or even take a walk outside just isn’t realistic some days. But here’s the good news: you don’t need an hour—or even half an hour—to feel good about moving your body.
Sometimes, I find that just 10 to 20 minutes of exercise is enough to give me a pick-me-up. It improves my health, my mood, and my energy levels. Whether it’s waking up early before your kids, during nap time, or while they cheer you on from the couch, those few minutes of “you” time spent working out at home can truly transform your day.
Taking time to refill your cup with a workout is almost always a good idea. Thanks to today’s technology and equipment, there are plenty of ways to get in a sweat session without leaving home. Here are some of my favorite options for working out at home as a busy mom!
YouTube Workouts
Gym memberships and personal trainers are great. But if you’re in a pinch or on a budget, YouTube has literally thousands of free workouts available. Whether you’re in the mood for strength training, HIIT, or yoga, there’s something for everyone, and most are completely free. Here are a few of my favorite go-to’s for working out at home:
Caroline Girvan
If you’re looking to really challenge yourself, Caroline Girvan’s workouts are intense. She’s a certified personal trainer who delivers hardcore strength training and fat-burning routines that will leave you feeling empowered (and sore in all the best ways!). While she isn’t producing anything new at the time of writing this, her playlists of older videos are still amazing!
Fitness Blender
A great free resource, Fitness Blender offers a huge variety of workouts from beginner to advanced. Whether you want to focus on toning, cardio, or flexibility, you’ll find tons of options that can be done with or without equipment. They’re a little more straightforward and less flashy, but still helpful.
Sydney Cummings Houdyshell
Sydney is the queen of no-nonsense workouts for all fitness levels. Her videos range from quick, 20-minute HIIT sessions to full-length strength training routines. She’s motivating, relatable, and fun! She’s also a mom, which I find really helpful, especially when she speaks about how pregnancy and motherhood can affect you physically and mentally. She’s my perfect companion for the days when I want a solid workout but lack the motivation to do it on my own!
The beauty of YouTube workouts is that you can easily customize the length of your workout based on your schedule. Got 15 minutes before the next snack emergency? Pop on a quick video and get moving!
In-Home Fitness Equipment
If you have a little more space (and budget), investing in home fitness equipment like a treadmill, exercise bike, or even a set of dumbbells can take your at-home workout game to the next level. The great thing about cardio machines like treadmills or stationary bikes is that many have built-in workout programs to help guide you.
Fitness bikes often include guided workouts and motivational instructors that feel like personal trainers. You can hop on for a quick 20-minute ride or challenge yourself with a longer workout when time allows. Treadmills and elliptical machines often come with preset programs or even apps that sync with your phone to give you guided workouts based on your goals.
Plus, having equipment at home means you can sneak in a quick walk or ride during nap time, TV time, or while the kids are playing in the next room–multitasking at its finest, right? I have a treadmill and often use it for a run or a walk. If it’s a day when I want some movement but don’t feel like doing anything too intense, a 20-minute walk usually hits the spot.
Fitness Apps
Let’s not forget about fitness apps! They are perfect for moms on-the-go because they can be used anywhere and offer a wide range of workout styles, from yoga to strength training to HIIT. Plus, many are free or come with affordable subscription options.
Alo Moves
If you want to add a little mindfulness to your fitness routine, Alo Moves offers yoga, Pilates, and meditation classes to help you slow down and reset. The app is subscription-based but well worth it if you enjoy a more holistic approach to working out. Emily Sferra’s Barre classes are a personal favorite. Plus, she’s a mom, too, so there’s usually a relatable element that resonates with other mothers!
FitOn
This app offers a variety of quick, fun workouts, many of which are geared toward busy parents. Whether you want to sweat through a cardio session or stretch it out with yoga, FitOn has something for you.
Nike Training Club
Another fantastic free app, Nike Training Club offers professional-grade workouts for all fitness levels. You can choose from targeted routines (including postpartum core) or full-body workouts designed to fit your busy day.
Fitness apps allow you to work out whenever and wherever you want. This definitely makes it easier to sneak in some movement during your busiest days!
Create Your Own Routine For Working Out at Home
Don’t want to follow a video or app? No problem! You can design your own routine for working out at home based on exercises you know or can easily learn from free online resources. Here are a few simple steps to get started:
Set a goal.
Want to work on strength, flexibility, cardio, or something else? Having a clear goal can help you stay motivated and focused.
Choose your exercises.
For a balanced routine, include a mix of cardio (like jumping jacks, running in place, or dancing), strength training (push-ups, squats, lunges), and flexibility (yoga poses or stretches). A Google search on how to train a certain muscle group or improve strength in a certain area can return tons of exercises to try.
Keep it short and sweet.
Go hard if you only have 10 minutes! Try a circuit of body weight exercises like squats, lunges, push-ups, and planks. Repeat it as many times as you can in the time you have.
Stay consistent.
The most important thing is consistency. Even if you can only manage a few short sessions a week, stick with it. You’ll start to see results over time!
Creating your own routine allows you to work around your schedule and do what feels best for you. Whether it’s a gentle yoga flow while the kids color or an intense circuit after bedtime, having a go-to list of exercises can make fitting in fitness easier.
Don’t forget that you deserve this time!
Mom life can be all-consuming. But taking even a few minutes for yourself each day can make a world of difference. Working out doesn’t have to be a chore, and it doesn’t have to mean hours at the gym. With all these amazing home workout options, you can find what works best for you and fit it into your already busy schedule.
More often than not, if I can’t roll myself out of bed early enough, my workout occurs with my kids as an audience. I usually set them up a safe distance away and make sure they have plenty to occupy them. Then, I jump right into my workout! I love that while I’m doing something good for my health, I’m also setting a fantastic example for my kids about the importance of health and wellness.
Whether you’re following along with your favorite YouTuber, hopping on the treadmill for a quick walk, or creating your own sweat session in the living room, moving your body is really an act of self-care.
