Workout Routine For Moms
If you’re a busy mom, chances are your calendar is overflowing with appointments, school runs, meal planning, laundry, and a thousand other tasks that seem to leave zero free time for yourself. In the whirlwind of motherhood, finding time to prioritize your health and fitness can feel impossible. But here’s the truth: taking care of yourself helps you take even better care of your family.
That’s why I’ve created this simple, effective workout routine for moms—designed specifically for the woman who juggles it all. Whether you’re a stay at home mom, working mom, or somewhere in between, these home workouts are doable, energizing, and flexible enough to fit into your day.
Workout Routine For Moms
This full-body workout routine includes exercises that target major muscle groups, improve endurance, and help build body strength—all in under 30 minutes. You don’t need a gym or fancy equipment; just a mat, a water bottle, and a few pockets of motivation.
Glute Bridge
The glute bridge strengthens your glutes, hamstrings, and core—perfect for posture and pelvic floor support.
How to do it:
Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
Keep your arms by your sides, palms facing down.
Press through your heels, lift your hips toward the ceiling, squeezing your glutes at the top.
Hold for a moment, then return to the starting position.
Time: 3 sets of 15 reps
High Plank
The high plank position works your core, shoulders, and back while improving overall stability.
How to do it:
Start in a high plank position with your hands under your shoulders.
Keep your legs extended and your body in a straight line.
Engage your core and hold.
Time: 3 rounds of 30 seconds hold
Bodyweight Squats
Great for legs and glutes, squats hit those major muscle groups and increase energy levels over time.
How to do it:
Stand with feet shoulder-width apart.
Lower into a squat, keeping your chest up and knees bent.
Press through your heels to stand up and return to the starting position.
Time: 3 sets of 12–15 reps
Push-Ups (Knee or Full)
This classic strength training move targets your arms, chest, and core.
How to do it:
Start in a high plank position (on your knees if needed).
Lower your chest toward the floor, keeping your elbows close to your sides.
Push back up to return to the starting position.
Time: 3 sets of 8–12 reps
High Intensity Interval Training (HIIT) Circuit
Add a mini high intensity interval training session to boost heart rate and burn fat.
Circuit (Repeat 2–3x):
Jumping Jacks – 30 sec
Mountain Climbers – 30 sec
Rest – 15 sec
Squat Jumps – 30 sec
High Knees – 30 sec
Time: 10–12 minutes total
Each of these exercises builds endurance, boosts body strength, and can be modified based on your fitness level. They’re ideal for home workouts, whether during nap time or between chores. If you're a visual learner, you can find demonstration clips and images of these exercises on our Instagram and in our members' portal. (Consider embedding or linking videos or photos here for reference.)
How To Find Time To Workout As A Mom
The hardest part about starting a workout routine isn’t the push-ups—it’s finding time. Here are practical tips to help find time to exercise, even with the busiest schedule.
Wake Up 20 Minutes Earlier
That small pocket of time before the house wakes up can become your daily reset.
Peaceful environment
More energy throughout the day
Easier to stay consistent
Schedule It Like an Appointment
Treat your workout schedule like any other important task.
Block it off in your calendar
Build your day around it
Makes you less likely to skip
Include the Kids
If you're a stay at home mom, involve your little ones! Turn workouts into playtime.
Dance sessions
Baby-wearing workouts
Toddler obstacle courses
Break It Up
Don’t have 30 minutes? Do 10 minutes three times a day.
Morning: glute bridges + squats
Afternoon: plank + push-ups
Evening: quick HIIT
It adds up and still delivers benefits.
Choose Convenience Over Perfection
Skip the gym commute—opt for home workouts.
No need for childcare
Workout in pajamas if you want
You’re more likely to show up
Working out doesn’t require hours at the gym or sacrificing sleep. It’s about consistency, flexibility, and remembering that you matter, too. This workout routine for moms is here to remind you that it’s not selfish to focus on your health—it’s essential.
Make time for movement, even when it’s just 15 minutes a day. It feels good, boosts your mood, increases energy levels, and helps you show up as your strongest self—for both you and your family.
