The quick and effective exercise plan all busy moms need
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
Short on time, Mom? (Of course you are.) Learn how to fit exercise into your busy day with 8 simple and effective movements and a sample workout plan to make it easy.
Everyone knows that exercise is important, but finding the time to do it isn’t easy, especially if you’re a mom. Between your kids’ activities, work emails, and the zillions of things you need to do around the house, you can’t necessarily carve out an hour to hit the gym or a yoga class.
So, let’s set the record straight: Exercise doesn’t have to be a whole big production. You don’t need a perfect routine, a chunk of free time, or even a plan. You just need to sneak in some movement when it’s convenient for you. A squat while brushing your teeth counts. A dance party with your kids is cardio. Running up the stairs because someone is suspiciously quiet qualifies as high-intensity interval training.
Here are a few easy suggestions to help you fit movement into your life, without pressure or expectations. These are quick, effective exercises you can do anywhere, a flexible weekly plan that works with your chaotic schedule, and most importantly, permission to let go of the all-or-nothing mindset.
Now, let’s get moving — no perfection required.
How moms can fit exercise into their busy day
Many moms would love to work out more consistently, but their schedules don’t always allow for it.
But the good news is that exercise doesn’t have to be an all-or-nothing event. It can mean an hour at the gym, a perfectly structured workout, or full 30-minute sweat session — or it could just be some gentle movement seamlessly integrated into your routine.
Here’s how to make it work without rearranging your entire day.
Embrace the power of micro-workouts
Forget the idea that exercise only “counts” if it makes you collapse in a pool of sweat. Studies show that short bursts of exercise—think 5–10-minute sessions—can be just as effective as longer workouts when done consistently.
So, do lunges while waiting for your coffee to brew. Knock out a plank before brushing your teeth. Run up the stairs. Every little bit adds up.
Stack movement with things you’re already doing
No one can “find” an extra 30 minutes, but what if you could sneak exercise into things you’re already doing?
Walk and talk: Take work calls, catch up with a friend, or listen to your favorite podcast while walking around the block.
Strength train during screen time: Your kid is watching “Bluey” for the 57th time? Perfect. Do jumping jacks, push-ups, or squats while keeping one eye on them.
Stretch before bed: A few simple stretches or yoga poses can help unwind both your body and your mind. Here are seven moves to help you relax.
Make it fun (or at least bearable)
If the thought of “working out” makes you groan, try a reframe. Exercise doesn’t have to mean burpees and bootcamps. Find movement that actually feels good.
Dance parties count: Blast music, grab your kids, and go wild. It’s cardio, it’s core work, and it’s guaranteed to make everyone laugh.
Make chores a workout: Turn vacuuming into lunges, do calf raises while washing dishes, or carry all the grocery bags in one trip.
Use playtime as movement time: Chase your toddler, join in on the jungle gym, or convince your kids to try to do yoga with you.
💙 If you need more inspiration, try Mel Mah’s Dance Break session for some playful movement.
Use what you have (and where you are)
You don’t need fancy equipment, a gym membership, or even workout clothes. Some of the best workouts can be done using your own bodyweight, a sturdy chair, or even a baby who refuses to be put down.
Got a baby? Use them as a weight for squats, presses, or lunges (carefully, of course).
Got stairs? Walk or run them a few times for an instant leg workout.
Got a couch? It’s perfect for triceps dips, incline push-ups, or just collapsing after.
Drop the guilt and do what you can
Some days, your “workout” is a five-minute stretch before you go to bed. Other days, you might squeeze in a full-body circuit while the baby naps. Both are valid.
Movement should serve you, not be another thing on the never-ending list of “stuff I should be doing.” Let go of the idea that you need a perfect schedule or routine. The goal isn’t perfection—it’s consistency, in whatever way works for you.
💙 Perfectionism can take a lot out of you. Learn how to release yourself from this type of pressure with Jay Shetty’s Perfectionism meditation.
8 quick, effective exercises moms can do anywhere
Exercise doesn’t require you to overhaul your life. You just need simple, effective moves you can squeeze into the cracks of your day, like during nap time, while dinner is in the oven, or in the four minutes your kids are distracted.
These moves require zero equipment, can be done anywhere, and will still make you feel strong, capable, and a little less like a human jungle gym. (And if you need help sticking to a schedule, here are 10 tips to keep you consistent.)
1. Squats (works legs, glutes, and core)
Why moms need this: You’re already squatting 50 times a day — to pick up toys, lift kids, and grab that one thing you just dropped. The more strength you have in your legs the easier this will be.
Stand with feet hip-width apart.
Lower your butt as if you’re sitting in an imaginary chair.
Push through your heels to stand back up.
Do 10–15 reps (or however many you can).
Make it harder: Hold your toddler while doing it. (They love being part of the workout.)
2. Push-ups (targets arms, chest, and core)
Why moms need this: Carrying a kid, a diaper bag, and six bags of groceries at the same time is basically strength training and the stronger you are the easier it will feel.
Start in a high plank (hands under shoulders, body in a straight line).
Lower yourself toward the ground, keeping elbows tucked.
Push back up.
Do 8–12 reps.
Modify it: Drop to your knees or do them against a countertop for an easier version.
3. Glute bridges (strengthens core, back, and glutes)
Why moms need this: Your lower back deserves some love after all that baby-wearing and toddler-chasing. By stretching and strengthening it you’re at a lower risk of injury.
Lie on your back, knees bent, feet flat on the floor.
Lift your hips toward the ceiling, squeezing your glutes at the top.
Lower back down.
Do 12–15 reps.
Bonus move: Hold at the top for 10 seconds for an extra burn.
4. Plank (full-body strength move)
Why moms need this: It tightens your core and strengthens your back, which means less hunching over and fewer “Why does my back hurt?” moments.
Get into a forearm plank position (or high plank on hands).
Keep your body in a straight line — no sagging or sticking your butt up.
Hold for 20–30 seconds (or until a small human climbs on you).
Modify it: Do it on your knees or against a wall.
5. High knees (quick cardio boost)
Why moms need this: Sometimes you need to shake off stress without doing a full workout. These are a great quick, higher intensity option.
Stand tall and jog in place, lifting knees high toward your chest.
Pump your arms for extra intensity.
Go for 30 seconds.
Make it fun: Get the kids to do it with you — it’ll turn into a giggle-fest.
6. Triceps dips (tones arms)
Why moms need this: Lifting kids gives you biceps, but this move makes sure your whole arm gets strong.
Sit on the edge of a chair or couch, hands gripping the edge.
Slide forward, lowering yourself by bending your elbows.
Push back up.
Do 10–12 reps.
Modify it: Bend your knees for an easier version.
7. Lunges (strengthens legs and glutes)
Why moms need this: You’re already lunging after runaway toddlers, so you might as well do it with intention. The stronger you are the easier it is to chase your little one around all day.
Step forward with one leg and lower into a lunge.
Push back up and switch legs.
Do 10 reps per leg.
Make it harder: Hold something heavy — laundry baskets count.
8. Seated twists (core-strengthening move)
Why moms need this: If you carried your baby during pregnancy then you know the importance of having a strong core. Not only that but you might feel that your core is weaker since giving birth. These kinds of gentle exercises are helpful for rebuilding that strength.
Sit on the floor, knees bent, feet flat.
Lean back slightly, engaging your core.
Twist from side to side, tapping the floor next to you.
Do 15 reps per side.
Make it harder: Hold a small weight (or whatever toy is nearby).
Sample weekly workout schedule for busy moms
Finding a consistent time to work out can feel impossible. And some days, your only “workout” is carrying a 30-pound toddler on one hip while unloading groceries with the other. That counts.
But if you do want a little structure, here’s a simple, flexible weekly workout plan designed for real moms. No gym, no hour-long sessions — just short, effective moves that fit into your actual life.
Monday: 10-minute full-body circuit
Moves:
10 squats
10 push-ups
10 lunges (each leg)
30-second plank
10 glute bridges
How to fit it in: Get it done early, while your coffee is brewing and the kids are eating breakfast.
Tuesday: dance party and stretch
What to do:
Blast your favorite throwback playlist (Beyoncé? Spice Girls? Whatever makes you feel alive).
Dance like nobody’s watching.
Finish with five minutes of stretching — your body deserves it.
How to fit it in: A dance party is a great icebreaker when everyone’s getting cranky and you all need to shake off some stress.
Wednesday: walk it out (aka moving without overthinking it)
Options:
Take a brisk walk with the stroller.
Walk while on a work call.
Do a quick loop around the block before pickup/drop-off.
How to fit it in: Walking is the easiest way to sneak in movement when you’re doing something else, so do it whenever you have the chance to multitask.
Thursday: 10-minute strength training
Moves:
10 triceps dips (use a chair or the couch)
10 lunges (each leg)
30 seconds of high knees
10 seated twists
30-second plank
How to fit it in: Consider doing these while dinner is cooking or during screen time.
Friday: core focus
Moves:
10 glute bridges
10 seated twists
30-second plank
10 leg lifts
How to fit it in: Consider doing it before bed, while watching TV, or while lying on the playroom floor pretending you’re participating in tummy time.
Saturday: family activity day (aka move together, survive together)
Ideas:
Go for a hike, bike ride, or nature walk.
Play tag, soccer, or literally any game that involves chasing children.
Do “Mommy & Me” yoga (your toddler will climb on you, but that’s just bonus resistance training).
How to fit it in: Let the kids burn off energy while you get some movement in. Everybody wins.
Sunday: rest and recovery
Stretch. Breathe.
Do some gentle yoga (or just lay on the floor and call it yoga).
Take a walk if you feel like it, but no pressure.
How to fit it in: Anytime. This is your day to rest, reset, and remind yourself that movement is about feeling good, not checking off a box.
Mom exercise FAQs
Can mommy pooch go away with exercise?
The so-called “mommy pooch” isn’t just about a little extra softness — it’s often due to diastasis recti, which is when the abdominal muscles separate during pregnancy. If that’s the case, endless crunches won’t help and might actually make things worse.
Instead, focus on deep core strengthening exercises like pelvic tilts, diaphragmatic breathing, and controlled core activation moves like glute bridges and seated twists. Strength training and full-body movement can also help with overall muscle tone — and if you have any questions, don’t hesitate to check in with your doctor.
But, be gentle with yourself. Your body changed because it did something extraordinary. How it looks doesn’t define your strength, your beauty, or your worth. The goal isn’t to “fix” yourself — it’s to feel good, strong, and capable. If self-kindness feels tough, here are 10 tips to help.
Can I get a good workout in just 10 minutes?
Absolutely! Studies show that short, high-intensity workouts (think strength circuits, bodyweight exercises, or quick cardio bursts) can be just as effective as longer sessions. The key is consistency — moving for 10 minutes most days will do way more for your energy, strength, and mental health than one long workout you never have time for.
So, whether you’re doing squats while microwaving lunch, lunging down the hallway, or knocking out a plank before collapsing onto the couch, those minutes are absolutely worth it. Exercise isn’t about time, it’s about effort, movement, and feeling good in your body.
How do I exercise when I have no time?
If finding a dedicated workout slot feels impossible, shift your mindset from “finding time” to “fitting movement in.” Sneak it into your existing routine — do calf raises while brushing your teeth, lunges while cooking, or squats while folding laundry.
Also, remember that not every day will be a “workout” day, and that’s fine. Some days, your only exercise might be chasing a toddler or carrying a 30-pound child while also holding groceries. (This counts by the way!) The key is to ditch the all-or-nothing mindset.
What’s a good at-home workout routine for moms?
The best workout routine is the one that actually happens. Instead of overcomplicating things, start with a simple, repeatable circuit that works for your energy level and time constraints. Try this basic 10-minute routine:
10 squats
10 push-ups (on toes, knees, or against a countertop)
10 lunges (each leg)
30-second plank
10 glute bridges
Repeat 2–3 times if you have the time (or just once if that’s all you can squeeze in). The key is to make it easy to start and quick to finish, so you actually do it.
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