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Quick Workout for Busy Moms

Updated: Oct 18, 2021

A calorie burning fitness routine for busy moms with little time

You’re a busy working mom, you hardly have time to shave your legs let alone find time to hit the gym. But your health and fitness shouldn’t take a back seat because of your motherly duties or job expectations. We all must find time for self-care and staying fit is the best thing you can do for yourself. Below is a quick workout routine you can do at home when you have a limited amount of time. This workout combines compound exercises and plyometrics to get the most calorie burn in the shortest amount of time. You’ll be hitting every muscle group while also getting in some cardio intervals to get your heart rate up. Although some of these exercises require dumbbells, you can modify them by holding something in place of dumbbells (your kids for example) or doing the exercise with no weight at all. Do each set of exercises one after the other for one round. Rest and then repeat for at least two more times or for at least 20 minutes.

Squat to Dumbbell Press

Start standing with feet shoulder width apart holding a medium weight dumbbell in each hand. Bring the dumbbells up to your shoulders and let them rest there. From here, squat down as low as you can go, pushing your butt out behind you. Hold for one second at the bottom, then stand up while pushing the dumbbells up above your head at the same time. Bring the dumbbells back to your shoulders and repeat the move for 10 reps.

Squat Jumps

Follow the squat to dumbbell press with squat jumps. Holding no weight this time, squat down as far as you can go, pushing butt out behind you. At the bottom, use your legs to forcefully push off the ground into a jump. Land on your feet and immediately return to the squat position. Repeat the move for 10 reps.

Lunge With Bicep Curl

Holding a light to medium weight dumbbell in each hand, stand straight with feet shoulder width apart. Lunge forward with your right leg so that your left knee is bent and hovering off the ground. Your right knee should be bent at a 90-degree angle in line with your ankle. As you lunge, simultaneously curl both dumbbells up to your shoulders. Drop your arms back down to your sides and return to the starting position then repeat on the opposite leg. Alternate lunge with bicep curl on each leg for 12 reps.

Run in Place

Start in standing position and begin running in place. Pump your arms forward and backward while bringing your knees as high up to your chest as possible. Continue running in place for 30 seconds or 50 reps. Each time one of your feet touches the ground counts as one rep. If you want to make this move harder, hold light dumbbells in each of your hands.

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