top of page

The Ultimate Busy Mom Workout Plan

Moms have one of the hardest jobs in the world. From taking care of their babies to running errands, cooking meals, and completing tasks at work, it's hard to imagine where they find the time to workout. But, as a busy mom, you know that taking care of your body is just as important as taking care of your family. That's why I have put together at home workouts for moms in my On-Deman Workout Library , to help you get the exercise you need in some pretty unconventional ways!

three woman lifting leg during workout

The 20 minute Rotine:

First on our list is the 20-minute workout routine. This workout is perfect for busy moms who don’t have time for long hours at the gym. It consists of a 20-minute cardio session followedby a 20-minute strength training session. You can do this at home or in the park during your child’s playtime. The cardio session can be anything from jumping jacks, walking or running up and down your staircase, dance workout videos, and so on. For strength training, you can use a resistance band or your toddler as weight. This routine is simple yet efficient in keeping you healthy and strong.


Next on our list is the AMRAP workout routine. AMRAP stands for "as many rounds as possible." This workout involves doing as many rounds of a list of exercises as possible within a given time frame. You can choose any exercises you like, such as squats, push-ups, lunges, and so on. Set a timer for 20 minutes, put on some energizing music, and see how many rounds you can complete. AMRAP workouts are great because they challenge you to push harder and harder with each set, and you can do them anywhere, anytime.

10 push ups 10 squats 10 sit ups 10 jumping jacks 10 knee tucks


The third option on our list is the Tabata workout routine. Tabata is a form of high-intensity interval training (HIIT) that involves doing an exercise at maximum intensity for 20 seconds followed by 10 seconds of rest. You then repeat this cycle for eight rounds. You can switch up the exercises every four rounds, so it doesn’t get boring. Tabata is perfect for busy moms who want to burn fat and boost their metabolism without spending hours in the gym.

  • Tabata 1: Skates 20 seconds max intensity - 10 seconds rest - Repeat 8 times (Rest one minute)

  • Tabata 2: Lunges 20 seconds max intensity - 10 seconds rest - Repeat 8 times. (Rest one minute)

  • Tabata 3: Step ups 20 seconds max intensity - 10 seconds rest - Repeat 8 times. (Rest one minute)

and so on..


Another unconventional yet effective workout routine is EMOM. EMOM stands for "every minute on the minute," and it involves performing an exercise or a combination of exercises at the start of every minute for a certain number of repetitions. For example, you can do 10 squats at the start of every minute for 10 minutes. You can vary each workout with different exercises such as push-ups, burpees, and lunges. EMOMs are perfect for busy moms who want to maintain their strength and endurance. 5 burpees

5 mountain climbers

5 squats

The Best Workout:

Last but not least, the best workout routine for busy moms is something you enjoy doing. It doesn’t have to be a specific workout or routine, but it should be something that makes you feel good and moves your body. It could be hiking, dancing, swimming or yoga. The key is to find something that you love and make it a part of your daily routine. Make it a priority in your schedule, and your body will thank you for it.


Being a busy mom doesn't mean you can't have the time and energy to workout. The ultimate busy mom workout plan consists of unconventional yet effective workout routines that you can do anywhere, anytime. From the 20-minute workout routine to EMOMs, Tabata, and AMRAPs, you can find a workout style that suits you. The best workout routine is the one you enjoy doing, so don’t be afraid to try new things until you find what works for you. And always remember, taking care of your body, mind, and spirit should be a top priority for all moms, no matter how busy you are.


bottom of page