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At-Home Workouts For Busy Moms

Brought to you by Vive Health

Almost everyone wants to exercise but few actually manage to stick
to their fitness goals and programs. It’s the start of the new year and most
gyms are filled with new members but over time, the numbers will start
dwindling down.
The reason is simple enough: people do not have the time. As a
busy mom, for example, you might work from 9 to 5, run errands in between, pick
up the kids from school, buy groceries, prepare dinner, and do household chores
every day. Even those without children find it difficult to balance corporate
and personal life.
It’s therefore understandable that spending an hour every day at
the gym isn’t exactly a priority. In fact, according to the US Department for
Health and Human Services, only one
in every three adults
meet the recommended hours of exercise (around 30 minutes a day
with strength training routines at least twice per week). To add weight to this
problem, the World Health Organization cites insufficient physical activity as
the leading
risk factor

for lifestyle diseases and death.
Attending dance classes or doing workouts at the gym is already a
luxury most people cannot afford. If you’re one of them, you can try the
following at-home exercises which won’t take up too much of your time but still
provide you with numerous health benefits.

The Importance of Working Out

Aside from reducing your risk of acquiring several illnesses by
almost half, working out has other benefits:
  • Decreases the likelihood of early
    death by 30%
  • Improves the quality of sleep,
    overall mood, and brain function
  • Busts stress and depression
  • Boosts self-esteem and confidence
  • Delays skin aging and improves
    complexion (post-workout glow)
  • Promotes better bone and
    respiratory function
  • Strengthens your immune system
  • Makes you happier by releasing
    endorphins, also known as the happy hormones.
  • Controls weight
  • Helps with memory function in the
  • Increases sex drive
  • Maintains muscle strength to help
    prevent injuries and disabilities
  • Promotes higher bone density as
    early shield against osteoporosis
  • Raises energy levels to combat
    fatigue and exhaustion
  • Lowers the risk of cardiovascular
    diseases, dementia, osteoarthritis, and certain cancers

Workouts Tips for Busy Moms

5 Minutes

Do 20 squats, 15 mountain climbers, 10 push-ups, and 5 burpees to
sweat it out real quick in the morning.

10 Minutes

First, do a quick warm up by marching in place for 30 seconds
followed by 10 calf raises, 10 squats, 10 shallow lunges, and jogging in place
for another 30 seconds. The following routines will only take 30 seconds each:
  1. March with high knees
  2. Basic, shallow squats
  3. Jog in place
  4. Squats with shoulder press. Grab your dumbbells. When you
    squat, fold your arms toward your chest. While going back up, raise your
    hands over your head.
  5. Jumping jacks
  6. Right side squat with arm raise. Put your right foot in front of
    the other with your arms by your side. Lift your arms as you lunge. Return
    to your starting position.
  7. Jump from side to side
  8. Left side squat with a shoulder
    With your
    left foot in front of the other, lunge with your arms down and as you get
    back up, shrug your shoulders.

15 Minutes

  1. To do squats with a shoulder press,
    lower your body while holding dumbbells above your shoulders. As you come
    up, straighten your arms overhead. Repeat 8 times.
  2. With both hands holding a dumbbell,
    start in a pushup position. Pull one arm up to your side with the elbow
    facing upward. Repeat on the other arm. Do at least four on each side.
  3. Do burpees eight times.
  4. Grip the dumbbells and hold them
    down to your side. Walk for around 30 meters or so.

20 Minutes

  1. Do 10 squat jumps, 30 mountain
    climbers (15 on each leg), 20 side lunges (10 on each side), 10 elevated
    push-ups, and a 30-second V-hold. Repeat for 10 minutes.
  2. Rest for a full minute.
  3. Do 20 single deadlifts (10 on each
    leg), 20 reverse lunges (10 on each leg), 10 squats, 10 supermans (raise
    your arms and legs as high as you can while keeping your torso still), and
    a 30-second plank. Repeat as many times as you can for 10 minutes.
  4. Cool-down for two minutes.
Moms cannot afford prolonged muscle aches from working out because
it can dampen their productivity. For customized pain management, use a portable TENS
(transcutaneous electrical nerve stimulation) unit to manage sore muscles and
body aches after every workout. Adequate hydration and a high-protein diet are
also important to repair post-workout microtrauma in the soft tissues.
Whether you have five or twenty minutes to spare each day, you can
still find a way to workout and stay fit – good luck!