5 At Home Workouts For Busy Moms

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When you’ve got kids, bills, work, and everything else on your plate, getting a workout in is probably the last thing on your mind. Even if you’ve led a fairly active lifestyle up until this point, the idea of finding someone to watch the kids, going out to the gym, and coming back to a boatload of work, is probably more trouble than it’s worth. If this sounds like you, there are plenty of options to get a good workout in the comfort of your own home, at the convenience of your schedule. 

Here’s a list of 5 killer workouts you can do at home, no matter how busy you are. 

Treadmill Intervals 

Using a treadmill, you can take your steady-state cardio routine and chop it up into a high-intensity interval workout. Good treadmills these days are better than ever before. You can go check out the best treadmills under $500, invest that money, and be on your way to losing insane amounts of fat. There’s a misconception that workout equipment has to be thousands of dollars to be efficient. This is false, as seen in the treadmill options. And if you so choose to get the treadmill, out of all the possible styles of cardiovascular exercise, interval training has been shown to be the most efficient in losing fat. 

  • Start out with a 1-minute walk. 
  • Crank up the speed to the highest you can take from 15-30 seconds. 
  • Afterward, go back down to that walking speed. Repeat.

The trick with HIIT is to start at a reasonable and manageable volume and gradually get to a 1:1 minute sprint to rest ratio.

Brisk, Continuous Walking 

Running is the original workout. Nothing came before it. It is the most popular form of cardiovascular work, and remains a staple for nearly every athlete out there. The American Heart Association recommends at least 150 minutes of moderate-intensity cardio work throughout the week. That’s 30 minutes, 5 days a week. Good thing for you, some of the best treadmills under are very affordable, and some even are compact enough to not take so much space in your home. You don’t need anything fancy. Fancy footwork is for the field. You just need to get up and going. 

Easy Kettlebell Routine 

Investing in a kettlebell is probably the best way to introduce resistance training into your routine. It helps prevent osteoporosis and increases your overall strength. Try this popular Russian routine: 

  • Start with a warmup of deep bodyweight squats, lying hip thrusts, and shoulder rolls.
  • Next, do 10 sets of 10 proper kettlebell swings with 30 seconds of rest in between.
  • To top it off, do 10 Turkish get-ups—alternate 5 on each side. 

These routines will absolutely improve the overall strength and athletic ability. 

Burpee Ladder

An extremely simple way to exercise is to focus on a single movement and put that under varying modalities of stress. An example of this is the burpee ladder. The burpee is the undisputed champion of a full bodyweight move. 

  • From a standing position, you drop into a pushup 
  • Do a leg thrust, kick your legs back in so that your squatting
  • And then jump. That’s one. 

Start with 10 and rest. Then do a set of 9 and rest. Then 8, 7, 6, until you get to 1 single burpee. 

Mandatory 100’s

Try out Mandatory 100’s. If you’re a fan of bodyweight exercises, this Brazilian jiu-jitsu drill will be perfect for you. It’s a lower-body focused workout meant to really jack your heart rate up. 

  • Open with 10 burpees.
  • Immediately go to 10 Mountain climbers
  • After, do 10 squat jumps. 
  • Repeat 3 times and close with an extra set of 10 burpees. 

If you’re a mom, finding time to do any of this could be a challenge. But once you do carve out that time, your body, your mind, and your mood will thank you. Exercise is an integral part of being human. Reclaim it. 

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