At-Home Workouts for Moms: No Gym, No Babysitter Needed
- Families
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- UPDATED April 15, 2025
by Kristine Bowman
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Are you a full-time mom? It’s definitely a job that never ends along with a to-do list that extends beyond your hand all the way to the floor, and out the door! That makes it pretty impossible to squeeze in a workout, especially with kids running around.
What if we told you that you don’t need a gym or a babysitter to be able to take out some time for yourself? With a little creative thinking, you can fit gym-quality workouts into your busy routine at home!
Short and Effective
If we had to suggest just one exercise to all the mothers out there, we would definitely choose high-intensity interval training (HIIT). It is the perfect solution for moms who have limited time.
HIIT workouts are short bursts of intense exercise followed by brief rest periods that help you burn fat and build strength in just 20-30 minutes. Exercises like jumping jacks, squats, burpees, and lungees require no equipment at all and can be done anywhere at home (get your kids involved to make it a fun family activity)!
Here’s a routine you can try;
Start out with a warm up (high-knees or a small jog in place). Continue with the following sets with a rest of 1-2 minutes between each exercise.
- Squats: 3 sets with 15-20 reps each
- Push-ups: 3 sets with 10-15 reps each (modify by getting on your knees)
- Jumping jacks: 30 second reps with 3 sets
- Lunges: 12-15 per leg, 3 sets
- Plank: Hold for 30-45 seconds, repeat three times
Mommy and Me Workouts
Do you have little ones running around? Consider turning playtime into a workout. Squats, lunges, or even small dances with your baby or toddler can get you both moving and break the monotonous routine!
Many online programs offer “mommy and me” routines that work quite well in smaller spaces. In fact, you can even hire a fitness trainer who can assist you with the workout in the comfort of your own home so you don’t need to worry about your kids while you’re working out.
Strength Training with Simple Household Items
You don’t need fancy gym equipment to get stronger. You don’t even need a gym room. There’s no need to put off your health for when you’ll be able to save up enough for fancy equipment and rooms. You can invest in yourself today!
Use household items like water bottles filled with sand or backpacks as makeshift weight for weighted squats, rows, or lunges.
Your Motivators
Before you get into an intense workout routine, consider your motivators. Why are you working out in the first place? Do you want to lose the final pesky pounds that refuse to budge on the scale? Is it an effort to strengthen your core and bones so you can keep up with your kids?
Make sure you base your motivators in strong, long-term goals so you can keep pushing yourself throughout the air. Don’t let this be a one-time thing!
Rely on Experts
Wouldn’t you love it if you could get that workout in when your child was down for a nap? Yet, you may shy away from getting a subscription at the local gym. What will all the time it takes you to get there, you might as well take a nap yourself!
What if we told you there was a way to get that workout in when your child was otherwise occupied? All you need is a fitness trainer that comes to you. Look for a personal trainer who can train you at home so you can make the most of your time with the kids.
Time to Workout
At-home workouts are game-changers for busy moms. You can definitely stay fit, feel great, and juggle family life, all without stepping foot in a gym!