Being a mom is a full-time job, and finding time to exercise can seem like a distant dream between diaper changes, soccer practices and your work. That’s precisely why we’ve crafted these quick and effective 10-minute workouts tailored just for you, the busy mom. Whether squeezing in a session during naptime or after tucking the kids into bed, these workouts are designed to slide right into your jam-packed schedule.
What You Will Learn
- 10-Minute Bodyweight Workout
- 10-Minute HIIT Workout
- 10-Minute Full-Body Strength Training Workout
- Crafting a Busy Mom Workout Schedule
Estimated reading time: 14 minutes
10-Minute Bodyweight Workout for Busy Moms
Bodyweight workouts are the ultimate fitness hack for busy moms, whether you’re carving out a workout corner at home or finding a quick moment at the gym. Why? Because they require no equipment, you can jump into action anytime, anywhere.
In this 10-minute bodyweight circuit, you’ll perform each exercise for 40 seconds, pushing to get in as many quality reps as possible. Then, you’ll have 20 seconds to rest, catch your breath and prep for your next move—complete two rounds of this circuit for 10 minutes.
To help prevent injury, remember to dedicate a few minutes before your workout to warm up with some dynamic stretches. These movements help increase flow to your muscles, enhance flexibility and reduce the risk of strain, ensuring that your workout remains safe and effective. Remember to cool down at the end of your workout with some static stretches to maximize your recovery and prevent soreness.
1. Squats
Squats are beneficial for targeting the lower body, especially your quads, glutes and hamstrings. They help build strength and improve flexibility. Additionally, squats can enhance joint health by promoting circulation and increasing the range of motion in your knees and hips. They also engage your core muscles, supporting overall posture and stability.
To Perform a Squat:
- Start with your feet hip-width apart.
- Bend your knees and lower your body as if sitting back in a chair, keeping your chest upright.
- Push through your heels to return to the starting position and repeat.
Modification: To reduce the intensity of your workout, decrease the depth of your squat. Increase the difficulty by adding a jump at the top of your squat movement.
2. Reverse Lunges
Reverse lunges focus on the legs and glutes, improving balance and stability. This exercise is particularly effective in correcting muscle imbalances and strengthening your lower back, which is crucial for daily activities and preventing injuries. Reverse lunges engage your hip flexors and core when you step backward into the lunge, enhancing coordination and functional fitness.
To Perform a Reverse Lunge:
- Start in a standing position.
- Step backward with one leg, lowering your hips until both knees reach a 90-degree bend.
- Push through your front foot to return to the starting position and alternate legs.
Modification: To reduce intensity, limit your lunge depth. Increase difficulty by holding weights in each hand.
3. Glute Bridge
The glute bridge targets your glutes and lower back, which are essential for core stability and lower body strength. Regularly performing glute bridges can improve pelvic alignment and contribute to a more balanced and effective movement pattern in daily life and athletic activities.
To Perform a Glute Bridge:
- Lie on your back with your knees bent and feet flat on the floor.
- Lift your hips to create a straight line from your knees to shoulders, squeezing your glutes at the top.
- Lower your hips back down and repeat.
Modification: For a more challenging version, perform the exercise with one leg raised off the ground (alternating legs).
4. Forearm Plank
The forearm plank is an excellent exercise for strengthening your core, shoulders and arms. It is a foundational move that enhances overall body stability and endurance.
To Perform a Forearm Plank:
- Lie face down, then lift your body onto your forearms and toes, keeping your body straight.
- Hold the position, ensuring your hips don’t sag or lift too high.
Modification: To make it easier, drop your knees to the floor while maintaining a straight line from your head to your knees.
5. Leg Raises
Leg raises target your lower abdominals and hip flexors, promoting core strength and stability. Regularly incorporating leg raises into your routine can help reduce lower back pain by strengthening the core muscles supporting your spine.
To Perform Leg Raises:
- Lie on your back with your legs straight and your hands underneath your glutes.
- Lift your legs to the ceiling until they form a 90-degree angle, stopping when your feet are directly above your hips.
Modification: Bend your knees to reduce the intensity. Add ankle weights to increase the challenge.
10-Minute HIIT Workout for busy moms
With workouts typically lasting 30 minutes or less, high-intensity interval training (HIIT) is a game-changer for busy moms. HIIT combines short bursts of intense exercise with periods of rest or low-intensity exercise. The beauty of HIIT is its ability to deliver significant calorie burn, boost your metabolism and improve heart health in a condensed timeframe.
By intensely pushing multiple muscle groups during each set, your body will demand more oxygen consumption while working every part of your body. This results in a higher calorie burn during and after workouts. Fun fact: the human body expends about five calories to consume 1 liter of oxygen, emphasizing the calorie-burning potential of HIIT routines.
Beyond its metabolic benefits, HIIT stimulates the production of key proteins such as brain-derived neurotrophic factor (BDNF) and vascular endothelial growth factor (VEGF), which promote brain cell growth and cardiovascular health. At 30 minutes or less, HIIT workouts are also fantastic options for busy moms.
In this 10-minute HIIT workout, you’ll perform each exercise for 40 seconds, pushing your limits to maximize the benefits. After each intense burst, you’ll have 20 seconds to rest, catch your breath and gear up for the next round. Repeat the circuit twice for a total of 10 minutes.
1. Squat Jumps
Squat jumps target your quads, glutes and calves, enhancing cardiovascular endurance and explosive strength.
To Perform a Squat Jump:
- Stand with your feet shoulder-width apart.
- Bend into a squat position, keeping your quads parallel to the ground and your back flat.
- Jump into the air, reaching overhead and keeping your core tight.
- Land gently back into the squat position, then repeat.
Modification: Instead of jumping, perform regular squats focusing on form and controlled movements to strengthen your lower body without the high impact on your knees and ankles. To add intensity without jumping, rise onto your toes at the top of the squat.
2. Mountain Climbers
Mountain climbers are a dynamic exercise that primarily targets your core muscles while engaging your shoulders, chest and arms to support stability and strength. This exercise effectively builds muscular endurance and offers a significant cardiovascular benefit.
By maintaining a quick pace, mountain climbers raise your heart rate, contributing to improved cardiovascular health. Mountain climbers are an excellent choice for busy moms looking to maximize their workout efficiency, as they combine strength training and cardio into a single, fast-paced exercise.
To Perform Mountain Climbers:
- Start in a high plank position with your hands under your shoulders.
- Draw one knee at a time into your chest, alternating quickly.
- Keep your core engaged and your body in a straight line.
Modification: For a lower-impact version, slow down the pace of your knee drives, focusing on form and engaging your core. You can also perform this exercise standing, pulling one knee into your chest at a time, focusing on control and stability.
3. Plank Jacks
Plank jacks are excellent for engaging multiple muscle groups simultaneously, primarily focusing on your core, shoulders and legs. This exercise strengthens your abdominal and oblique muscles and engages your shoulders and upper back, providing a comprehensive upper-body workout.
To Perform a Plank Jack:
- Begin in a low plank position with your elbows under your shoulders and your feet together.
- Jump your feet out wide to each side, then back together, like a horizontal jumping jack.
- Keep your core engaged and hips stable throughout the movement.
Modification: To perform a lower-impact version, step one foot to the side at a time instead of jumping.
4. Sidestep Squats
Sidestep squats are fantastic for engaging your lower body, specifically targeting your quads, glutes and inner and outer thighs. This dynamic move adds a lateral element to the traditional squat, increasing your range of motion and improving your functional fitness.
To Perform Sidestep Squats:
- Start in a standing position with your feet shoulder-width apart.
- Step out to the side with one foot, lowering into a squat, ensuring your back remains straight and your knees don’t extend past your toes.
- Push through your heels to stand back up and return your feet to the starting position.
- Repeat the movement on the other side, alternating each step to complete the set.
Modification: Decrease the width of your step and/or squat depth to minimize the stress on your joints. To increase the challenge, add a resistance band around your thighs or hold dumbbells to enhance the intensity of the workout.
5. Burpees
The epitome of “what doesn’t kill you makes you stronger,” burpees are notorious for their challenging yet practical nature. Engaging nearly every muscle group, from your arms and chest to your core and legs, burpees provide a comprehensive workout that builds muscular strength and cardiovascular endurance simultaneously. The rapid sequence of squatting, jumping and plank positions boost heart rate and burn calories at an impressive rate, making it a favorite for those looking to get the most out of every workout minute.
To Perform a Burpee:
- Start standing, squat and place your hands on the ground.
- Kick your feet back into a plank position and perform a push-up.
- Return to a squat and leap up from the squat position.
Modification: Modify burpees by removing the jump and push-up. Step back into a plank position one foot at a time, hold for a moment, then step forward to return to standing.
10-Minute Full-Body Strength Training WORKOUT FOR BUSY MOMS
Strength training is a cornerstone of a well-rounded fitness regimen. Lifting weights can help increase muscle mass to boost your metabolic rate, allowing you to burn more calories even when at rest. For busy moms, strength training canhelp improve overall health and fitness, manage stress and increase energy levels.
You only need a pair of light dumbbells for this efficient 10-minute workout. These are easy to store and use, making them perfect for home workouts or quick sessions at the gym.
1. Dumbbell Reverse Lunge
The dumbbell reverse lunge emphasizes your legs and glutes while enhancing balance and stability. Incorporating dumbbells intensifies the exercise, adding an element of challenge. As you step backward into the lunge, your hip flexors and core are activated, promoting better coordination and functional fitness.
To Perform a Dumbbell Reverse Lunge:
- Stand with a dumbbell in each hand at your sides.
- Step back with one leg and lower your body until both knees form 90-degree angles.
- Push through your front leg to return to the starting position and repeat on the other side.
Modification: Set aside the dumbbells and perform bodyweight reverse lunges for a less intense version. Increase your weight to create more of a challenge.
2. Dumbbell Squat to Overhead Shoulder Press
This exercise combines a squat with an overhead press, targeting your lower body, core and shoulders. It is an efficient compound movement that enhances full-body strength and coordination.
To Perform a Dumbbell Squat to Overhead Shoulder Press:
- Hold the dumbbells at shoulder level with your feet shoulder-width apart.
- Bend your knees to a squat, then stand and press the dumbbells overhead.
- Return to the starting position and repeat.
Modification: Reduce the weight of the dumbbells or perform the squat without the press to decrease the intensity.
3. Dumbbell Swings
Dumbbell swings are excellent for developing power and explosive strength, targeting your glutes, hamstrings and core. Additionally, their rhythmic nature helps improve cardiovascular fitness and endurance, making them a versatile component of any fitness regimen.
To Perform Dumbbell Swings:
- Hold one dumbbell with both hands and stand with feet hip-width apart.
- Bend at your hips and knees to swing the dumbbell between your legs, then thrust your hips forward to swing it up to chest height.
- Let the dumbbell swing back down and repeat.
Modification: Use a lighter weight or practice the swing without any weight to focus on form.
4. Dumbbell Plank Rows
Dumbbell plank rows, also called “renegade rows,” are a compound exercise that effectively builds strength and stability. This exercise targets the core, back and arms, providing a comprehensive full-body workout.
To Perform a Dumbbell Plank Row:
- Start in a plank position with a dumbbell in each hand.
- Row one dumbbell towards your hip while balancing on the other arm, then switch sides.
- Keep your hips as stable as possible throughout the exercise.
Modification: Do the rows in a kneeling plank position to reduce the intensity. Increase the dumbbell weight for a more significant challenge.
5. Deadlifts
Deadlifts are highly beneficial because they target the posterior chain (your back muscles, glutes and hamstrings) essential for posture, strength and stability. This comprehensive exercise helps to build a strong foundation, reducing your risk of injury by improving the support around critical joints for your lower back, hips and knees.
- Stand with feet hip-width apart, holding dumbbells in front of your thighs.
- Hinge at your hips to lower the dumbbells toward the ground, keeping your back straight.
- Return to the starting position, engaging your glutes and hamstrings.
Modification: Use lighter weights to reduce the challenge and focus on your form and technique.
CRAFTING A BUSY MOM WORKOUT PLAN
For busy moms looking to balance fitness with family life, crafting a workout plan that fits your schedule is a must. A structured workout plan ensures you make the most of your exercise time by providing a mix of cardiovascular, strength and flexibility training to meet all your fitness needs.
Here’s how you might structure your week:
- Monday: 10-Minute Full-Body Strength Training
- Tuesday: Active Recovery (like a gentle yoga session or a brisk walk)
- Wednesday: 10-Minute HIIT Workout
- Thursday: Active Recovery
- Friday: 10-Minute Bodyweight Workout
- Saturday: 10-Minute HIIT Workout
- Sunday: Rest or Light Stretching
Active recovery days allow your muscles to repair and grow stronger while keeping you moving. These days help reduce fatigue and enhance your overall performance during workout days. Rest days, conversely, are for complete recovery, allowing your body to heal and prevent overtraining.
By following a structured plan, you stay on track with your fitness goals while accommodating the unpredictable nature of daily life as a mom. Remember, the key to a successful workout regimen is consistency, so adapt the schedule to fit your lifestyle, ensuring you maintain a balanced approach to your health and fitness journey.
Moms on the Move: Kickstart Your Fitness Journey at EōS Fitness
At EōS Fitness, we understand moms’ unique challenges and are here to support your health goals with resources, guidance and a community that inspires and motivates. Whether you want to start your fitness journey, mix up your routine, try Group Fitness Classes, or take your exercise routine to the next level, our fantastic amenities ensure there’s something for everyone.
Plus, a majority of our locations have a Kids’ Club! Get your workout in as your kids enjoy games, activities, mini-basketball courts and more. Our Kids’ Clubs at most locations welcome kiddos ages 24 months to 12 years.
Take the first step towards reclaiming your fitness and well-being. Sign up for our Complimentary 7-Day Pass at EōS Fitness. At EōS, every mom deserves a fitness journey that fits her life—10 minutes at a time.
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