3 quick workouts for busy moms to stay active in the new year. As a single mom of four living in Mexico, I know firsthand how challenging it can be to stay consistent with fitness. Between homeschooling, running a household, and chasing after kids, finding time for yourself can feel impossible. However, I’ve learned that prioritizing movement doesn’t have to be time-consuming or complicated—it’s all about being intentional and making the most of the time you have.
This year, I’ve started back on my weight gain journey, focusing on home workouts and high-protein meals to fuel my body. Staying active is not just about fitness for me—it’s about showing my kids the importance of self-care and creating a foundation of health and strength. If you’re looking for quick, effective ways to stay active, here are three workouts you can do at home, no matter how busy your schedule is.
Full Body Workout (15 Minutes)
This workout hits all the major muscle groups in just 15 minutes. It’s perfect for building strength and burning calories while keeping your kids entertained or occupied nearby.
What You’ll Do:
- Jumping Jacks (1 minute): A quick cardio burst to warm up.
- Push-Ups (30 seconds): Modify to your knees if needed.
- Bodyweight Squats (1 minute): Focus on proper form to protect your knees.
- Plank Hold (30 seconds): Engage your core and keep your back straight.
- Rest (30 seconds): Catch your breath and sip some water.
Repeat this circuit 3 times. If your little ones want to join in, let them! My kids love trying to “beat” me during jumping jacks or planks.
High Intensity Tabata (10 Minutes)
If you’re short on time but want to feel the burn, Tabata is your best friend. This high-intensity interval workout alternates 20 seconds of effort with 10 seconds of rest. It’s quick, effective, and leaves no excuses for skipping a workout.
Sample Tabata:
- Burpees (20 seconds): A full-body move that gets your heart pumping.
- Rest (10 seconds)
- Mountain Climbers (20 seconds): Drive your knees toward your chest as quickly as possible.
- Rest (10 seconds)
- Jump Squats (20 seconds): Add a little explosiveness to your squat.
- Rest (10 seconds)
- Plank Shoulder Taps (20 seconds): Keep your core tight while alternating shoulder taps.
- Rest (10 seconds)
Repeat the cycle twice for a full 10-minute sweat session.
Pro Tip: Set your kids up with their favorite activity while you knock this out. Even better, get them to join in for a family fitness challenge!
Strength-Focused Resistance Band Workout (20 Minutes)
Resistance bands are lightweight, affordable, and effective for toning muscles. Plus, they’re kid-safe if left lying around!
What You’ll Do:
- Band Squats (12 reps): Loop the band above your knees to add resistance.
- Seated Rows (12 reps): Sit on the floor, wrap the band around your feet, and pull the ends toward you like rowing a boat.
- Bicep Curls (12 reps): Step on the band with both feet and curl the ends toward your shoulders.
- Lateral Band Walks (10 steps each direction): Keep the band above your knees, squat slightly, and step side to side.
Complete 3 rounds of this workout for a total-body toning session. It’s great for building strength, especially if you’re working toward a weight gain goal like me.
Tips To Stay On Track
Set Realistic Goals: Start small and be consistent. Even 10 minutes a day adds up over time.
Include the Kids: Turn workouts into family bonding time. It’s fun, and they’ll love being part of your fitness journey.
Fuel Your Body: As part of my weight gain journey, I eat high-protein meals daily. Think lean meats, eggs, beans, and protein shakes to support muscle growth and recovery.
Remember You’re Worth it
These 3 quick workouts for busy moms to stay active in the new year will jumpstart your lifestyle change. As moms, we often put ourselves last, but taking time for your health benefits everyone. Staying active boosts your energy, improves your mood, and sets a powerful example for your children.
The new year is the perfect time to focus on your fitness goals, no matter how busy life gets. Whether you’re squeezing in a 10-minute Tabata or a full-body circuit while the kids play, remember: consistency is key, and progress is what matters most.
Here’s to staying active, healthy, and unstoppable in the new year!
Happy New Year,
Niesha a.k.a The Fearless Mommy
