As a mom, staying active and healthy is important. Whether you're looking to shift that new baby weight, keep busy while the kids are at school, or improve your own mental and physical fitness, working out is the key.  

However, finding time in a busy schedule to hit the gym can be difficult, which is why it’s often easier to work out at home.  

In this article, we’ll be taking a look at six at home workouts for moms that can help you burn calories, improve your flexibility, or just have a little fun when you get a few precious moments to yourself.  

Although It often falls to the bottom of the priority pile, exercise can help make your life as a parent much easier and more enjoyable. Here are some of the main benefits of exercising for moms. 

1. Stress Management

It’s no secret that being a mom can often be extremely taxing. For most people, this level of stress can often drive them to unhealthy habits like drinking or comfort eating, but as a mom, it’s important to find healthy ways to manage your stress.  

That’s where exercise comes in. According to an article published by Harvard Health, “Even a simple 20-minute stroll can clear the mind and reduce stress.”[1] Just think about what introducing simple home workouts into your daily routine could do for your stress levels. 

2. Better Sleep

Getting sleep as a parent isn’t always easy. Especially when you have new babies in the house. However, exercising regularly can help you ensure that your sleep is healthy and restorative, even if it is in limited supply.  

According to the Sleep Foundation, just 30 minutes of exercise can help you to fall asleep faster and sleep for a longer time overall [2].  

3. Energy Boost 

You may think that exercising will use up what precious energy you have left, but it can actually help to boost your energy levels overall.

Exercising regularly can boost your circulation and heart muscles so that you have even more energy to devote to the tough task of raising kids. 

4. Confidence And Strength 

Becoming a mother isn’t always easy, and it’s normal to feel a lack of confidence in yourself and your abilities.

However, you're more than capable of being a great mom to your kids, and exercising regularly can help you feel more confident and stronger overall.

You can then apply this confidence and strength to any tricky situations that come your way.  

5. Helps Fight Postpartum Depression 

Unfortunately, many women suffer from postpartum depression after giving birth, making life extremely difficult [3].

However, staying active can also help to keep you feeling positive and happy as you adapt to having a little one around the house. 

Exercise is known to help with all types of depressions as it can encourage the production of serotonin and endorphins within the body. 

6. Helps Lighten Everyday Weight Of Motherhood 

Motherhood is no easy ride, and it's crucial to allow yourself some time to decompress and relax. Exercise can be just the thing to help you relax, unwind and stay in great shape.

Overall, it can help you stay on top of your game and lighten the heavy load of caring for your children. 

woman doing situps

6 At Home Workouts For Moms (Easy Workouts For A Busy Mom)

Below are some of the best at home workout ideas for busy moms.

1. Challenging Workout To Build Strength And Fitness 

If you’re looking for a workout that will really help you lose weight and challenge yourself, then you may want to consider HIIT. 

HIIT stands for High-Intensity Interval Training, and it’s a sure-fire way to get your heart racing. Some common HIIT exercises include:  

  • Lunges 
  • Pushups
  • Twists
  • Burpees

To get started with HIIT, head over to YouTube and find a program that works for you. Most HIIT workouts last from 20-40 minutes, and you can do HIIT as regularly as you like.

Once you get used to your routine, you can add in your own exercises to up the intensity when you see fit. 

2. Yoga Workout For Relaxation And Stress Relief 

Relaxation is super important for a busy mom, and with yoga, you can combine your chill time with your workout. 

Yoga is great for relieving stress, staying in shape, and building muscle. It's a fairly low-intensity activity, so most people like to practice at least once a day.  

If you're unsure where to start with yoga, you can't go wrong with the YouTube channel Yoga with Adrienne. Adrienne is a yogi with over 10 million subscribers and tons of experience.

She creates awesome YouTube courses for beginners for home workouts, and offers 30-day guides, as well as routines to help you with specific issues like uncertainty and stress.

Related Article - How To Use A Yoga Wheel

3. Quick Workout For Extremely Busy Moms 

Not everyone can find the time to do an hour-long yoga routine with time for a little meditation at the end, and that’s totally understandable. However, no matter how little time you have, you can always squeeze in a home workout.  

Just 10-20 minutes of even LIIT exercise can have a huge impact on your health and wellbeing. The best way to find a short home workout routine is to choose a length of time and an issue you want to target. 

For example, if you’re hoping to reduce fat around your stomach and lose weight, and you have 10 minutes to workout, search “10-minute stomach fat workout” on YouTube, and you should find tons of videos and exercise tips.

This is the best way to squeeze in a quick workout without having to plan your exercises or purchase any equipment in advance. 

4. Flexibility Workout For Moms Who Want To Stay Limber

Staying flexible and strong is very important for parents, especially if you have young children and toddlers.  

Workouts for flexibility mainly revolve around stretching or yoga workouts like those mentioned above can also be useful. Stretching is quite low intensity, and it’s best to practice daily if you want to see improvements in your flexibility. 

What’s great about stretching workouts is that they can be as short or as long as you want them to be, and they’re super accessible for beginners.

Workouts like the one in the video can help you get an all-over body stretch that will improve your flexibility in as little as 30 minutes per day. 

5. Postpartum Workout For New Moms 

If you’ve recently had a baby, then you may be looking for ways to shift some baby weight and get your core and pelvic area back in shape. Thankfully, there are tons of great workouts for this.

The best way to work out postpartum is to combine a selection of yoga, pilates, and strength-building exercises that target your pelvic and core as well as other areas of the body. You can try exercises like: 

  • Kegels
  • Postpartum Planks 
  • Side plank leg lifts 
  • Cat-Cow in tabletop yoga poses 

6. Guided Workout For Moms Who Are New To At Home Exercise

Not everybody is used to working out, and therefore getting started can be a little daunting. Thankfully, most of the workouts in this list are video-based, which means you can follow along as you go.

If you feel like you need a little more guidance than what is provided by YouTube videos or blog posts, check out these apps:

  • Fit Mummy Project
    This app offers 35 workouts perfect for new moms. You can also get help and support from postnatal fitness expert Kimmy Smith.
  • Sweat 
    Sweat is a female-oriented workout app with a range of guided routines to choose from. Not only does it offer great routines, but there is also a forum that allows you to connect with other users and seek guidance and support throughout your fitness journey. 
  • Nike Training Club
    This app offers 185+ workouts for all levels. The workouts are delivered by world-class trainers so you can be sure the classes with be in-depth and easy to follow. You can also use the app to track your fitness journey.

All these apps are great for moms that are new to exercising at home and don’t know where to start. 

Tips For Moms Who Want To Get Into Great Shape

When your schedule is jam-packed and you have kids at home, it’s not always easy to find time to work out. However, it is possible.

Here are a few useful tips to help you squeeze in a workout, even on the most hectic of days. 

  • Wake up early
    It may seem like a stressful choice, but one of the best times for busy moms to exercise is before the rest of the family is asleep. Therefore, getting up just half an hour earlier than usual could provide ample time for you to work out before the kids start to wake up.
  • Make the most of nap time
    If your kids are still young, they probably nap for an hour or two during the day. Be prepared for this rest time, and use it to fit in your home workout. Consider having your workout clothes ready and accessible so that you can quickly change and make the most of the free time you have.
  • Get the kids involved
    If you really can’t find the time to work out alone, don’t be afraid to include your kids in your home workout. If your routine isn’t suitable for younger children, find a child-centric routine on YouTube and have them follow along on a different device as you complete your own workout.
woman doing forward lunge exercise with dumbells

People Also Ask (FAQs)

Will working out 10 minutes a day make a difference? 

Of course! No matter how little time you have, exercise is always a productive activity. If you’re keen to lose a lot of weight, you may need to extend your sessions and also focus on your diet, but even 10 minutes of exercise can have a positive effect on your mind and body. 

Can a pregnant mom workout? What is the best exercise for them? 

Yes, staying active while pregnant is highly recommended. As your baby grows, some exercises may become a little too strenuous, so it’s a good idea to focus on low-intensity exercises you can do anywhere like yoga.  

Can a mom exercise after giving birth? 

Yes. In most cases, if you have a complication-free vaginal birth, you can start exercising just a few days after. However, if you experienced complications when giving birth or had a c-section, it's often best to wait longer for your body to heal. If you're thinking about working out, then consult your doctor to find out what they recommend.  

Can a breastfeeding mom exercise? 

Yes, many studies show that moderate exercise does not affect milk production or the breastfeeding process. However, if you are experiencing problems with breastfeeding after exercising, be sure to contact your doctor for advice and guidance.  


So there you have it, 6 at-home workouts that are perfect for a busy mom. Whether you’re looking to fight the fat or manage your stress levels, there's a little something in this article for everyone. 

Good luck with your workout journey! 





Jo Taylor

Jo Taylor

Hi, I’m Jo. I love sunrise swims, cold water immersion and cats. I have been dedicated to strength training for the past 14 years. I became a qualified Personal Trainer in 2020, and am passionate about helping my clients get stronger. Visit Jo Taylors Website