The Best Full Body Workout for Busy Moms

Check the no-time-for-fitness excuses at the door, mama! This bodyweight workout will activate all of your major muscle groups and get your heart pumping at the same time. Even better, you can do this entire circuit from the comfort of your own home while keeping an eye on your little one, and you don’t need any extra equipment to get it done!

As the name suggests, bodyweight workouts use our own body weight as resistance and can provide fantastic all-over toning. If you’re not yet comfortable using free weights in your resistance training, bodyweight workouts are a great place to start. Since you don’t need any dumbbells, exercise balls, resistance bands or other fitness equipment, this exercise can be done anywhere, anytime.

The workout we’ve suggested below is designed for a moderate fitness level, however, you can feel free to do each exercise for either more or less time, depending on your personal fitness level. This workout should take you 20 minutes or less – so let’s get started!

Make sure to warm up for 5 minutes before starting by marching in place and doing side steps.

For this workout, do each move for 45 seconds. Complete the full circuit three times, taking a 90-second break in between each circuit. 

1. Bicycle crunches

Lie down on your back and bring your hands behind your head to support your neck. Engage your core and lift your legs off the ground about 1-2 feet. Pedal your legs as if you were riding a bicycle, bringing your opposite elbow to your knee every time you pedal in; right elbow to left knee and left elbow to right knee.


2. Walking Lunges

From a standing position lunge forward with your left leg. Then, press forward with your back leg to rise to standing. Next, lunge forward with your right leg, then press forward with your back leg to rise to standing again. Continue with this forward-motion lunge until you run out of room — then turn around and keep going!


3. Squats

With feet shoulder-width apart and knees softly bent, lower into a squat. Make sure your knees don’t go past your toes and try to lower to 90˚ — as if you were sitting in a chair. Engage your glutes and core to press back up to a standing position.


4. Planks 

For the first circuit, do a normal forearm plank hold. For the second circuit, do a side plank hold where you switch sides halfway through. For the third and final circuit, do a high plank hold.


5. Burpees

This one is a cardio dash – so try to push through it! Start in a standing position and hop down, placing your hands firmly on the ground. Jump out into a pushup position (if you’re feeling ambitious you can add a push-up here!) and then jump your feet back up to your hands. Pop back up to standing and repeat the burpees until 45 seconds is up!


Make sure to take a 90-second rest before starting your second and third sets of this circuit, and try to sip on some water while you catch your breath. Once finished, do some light stretching to help cool down your muscles and steady your heart rate.


This workout is safe for the early stages of pregnancy (weeks 1-8) but is not recommended  for your second or third trimester. If you’re interested in a bodyweight workout for pregnancy, let us know in the comments below or check out our free ios app!


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