5 Efficient Workouts for Busy Moms: Achieve Fitness Goals with These Examples

Busy mom and daughter engage in piggyback exercise at home.

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Let’s face it: for busy moms, every second counts. The hustle and bustle of daily life, the school runs, the chores, and the never-ending to-do lists can all make it seem impossible to set aside time for a workout. But guess what? You can achieve your fitness goals; it doesn’t have to be a marathon. With these five efficient workouts tailored for busy moms like you, fitness will soon become a natural part of your lifestyle.

5 Efficient Workouts Types

Workout 1: High-Intensity Interval Training (HIIT)

If you’re a busy mom, the first thing you might think is, “I don’t have time for a workout!” That’s where High-Intensity Interval Training (HIIT) comes in. It’s a training technique where you give all-out, one hundred percent effort through quick, intense bursts of exercise, followed by short recovery periods. This training increases your heart rate and burns more fat in less time.

Example: The seven-minute workout. This routine includes jumping jacks, wall sits, push-ups, abdominal crunches, step-ups onto a chair, squats, triceps dips on a chair, planks, high knees/running in place, lunges, push-ups and rotations, and side planks. You perform each exercise for 30 seconds, rest for 10 seconds, and then move on to the next one.

Workout 2: Yoga

Yoga is another excellent option for busy moms. Not only does it help you stay fit and flexible, but it also helps manage stress levels. It’s a workout and a meditation session all in one!

Example: Start with the Mountain Pose, then move into the Warrior II pose, and end with the Tree pose. These poses will stretch your body, help you maintain balance, and provide the peace of mind you need for your hectic day.

Workout 3: Strength Training

Strength training is another great option. You don’t need a lot of time, and you don’t need a lot of equipment. A pair of dumbbells or resistance bands is enough.

Example: A simple routine could include dumbbell squats, overhead press, bent over row, bicep curls, and tricep extensions. Do each exercise for 15 reps, rest for one minute, then repeat for three rounds.

Workout 4: Walking

Walking is often underrated, but it’s one of the most accessible forms of exercise. Plus, it’s something you can easily incorporate into your daily routine.

Example: Aim for a brisk 30-minute walk every day. You could walk the kids to school, take a lunchtime walk, or even get up a bit earlier for a quick walk in the morning.

Workout 5: Dancing

Dancing is not only a fantastic workout but also a lot of fun! You can involve the kids and turn it into a family activity.

Example: Set aside 20 minutes, turn up the music, and just let loose! There are also many dance workout videos online that you can follow.

Harnessing the Power of Regular Exercise

Many busy moms may worry that they can’t commit to a daily workout due to their packed schedules. If you’re one of those moms, here’s the good news: even working out just 2-3 days a week can significantly contribute to your fitness goals.

Many studies have shown that consistency is the key to achieving and maintaining fitness levels, not necessarily the frequency of the workouts. Here’s why working out 2-3 days a week can still make a big difference:

  1. Regular Exercise Yields Benefits: Even if it’s just 2-3 days a week, regular exercise can lead to significant health improvements. It boosts cardiovascular health, improves strength and flexibility, aids in weight management, and enhances mental well-being. It’s not about exercising every day; it’s about making it a part of your routine.
  2. Allows Adequate Rest: Rest is a crucial component of fitness that is often overlooked. Your body needs time to recover, especially after intense workouts like HIIT or strength training. Exercising 2-3 times a week ensures you get the rest days needed to rebuild and strengthen your muscles, which actually grow and tone during these recovery periods.
  3. Prevents Burnout: Especially for moms new to working out, taking on too much too soon can lead to physical burnout and waning motivation. Committing to 2-3 workouts a week makes you more likely to stick with your exercise routine in the long run, gradually improving your fitness level sustainably.
  4. Promotes Habit Formation: Creating a new habit is easier when it feels achievable. Starting with a goal of 2-3 workouts a week feels manageable for most busy moms, which can make the habit stick. Once the habit is formed, adding extra workouts is easier if and when you have the time.
  5. Flexible Scheduling: For busy moms, flexibility is crucial. Working out 2-3 times a week allows you to fit workouts around your schedule, choosing days and times that work best for you. This flexibility makes you more likely to stick to your workout routine.

Remember, the goal is not to become an elite athlete overnight but to make regular physical activity a part of your lifestyle. Starting with just 2-3 workouts a week is a realistic and achievable goal that can set busy moms on the path to a healthier, fitter lifestyle.

So, don’t worry if you can’t squeeze in daily workouts. Even a couple of days a week can make a significant difference in your fitness journey. And as you become more accustomed to working out and as your schedule allows, you can always increase the frequency of your workouts.

But for now, be proud of your commitment to your health and fitness. Every workout counts and every step you take brings you closer to your fitness goals. After all, it’s not about perfection; it’s about progress.


Being a busy mom doesn’t mean that fitness has to take a backseat. With the right approach, you can make exercise an integral part of your lifestyle. The five efficient workouts we’ve covered – HIIT, yoga, strength training, walking, and dancing – can fit seamlessly into your routine, regardless of how packed your schedule might be.

If you’re worried that you might not have time to work out daily, remember that exercising 2-3 days a week can bring significant benefits. Even if not daily, regular physical activity can boost your cardiovascular health, improve strength, enhance mental well-being, and aid in weight management. More importantly, it paves the way for a sustainable, long-term fitness routine, preventing burnout and promoting healthier habit formation.

In your fitness journey as a busy mom, remember that every step counts, no matter how small. Be proud of each stride you make toward your fitness goals. Here’s to becoming the healthiest, fittest version of yourself.

After all, fitness isn’t a destination; it’s a way of life. And no matter how busy life gets, there’s always room for that. So lace up those workout shoes, busy moms, and let’s make those fitness goals a reality!


Can I combine these workouts?

Yes, you can. The idea is to make fitness versatile and enjoyable.

How often should I exercise?

Aim to incorporate physical activity into your daily routine, but a good starting point is 3-5 days a week.

Do I need any equipment?

Only the strength training routine requires equipment, but household items like cans or water bottles can be used as substitutes.

Can I involve my kids in these workouts?

Absolutely! Working out together can be a great family bonding experience.

I’m a beginner. Can I still do these workouts?

Definitely, listen to your body and modify it as necessary. Remember, consistency is key.
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