Time-Saving Workouts for Moms on the Go

As a mom, your to-do list never seems to end. Between school drop-offs, meal prep, work, and everything in between, finding time for yourself—let alone a workout—can feel impossible. But the good news is that you don’t need to spend hours at the gym to stay active and feel strong. Short, effective workouts can fit right into your busy schedule, whether you have 10, 20, or 30 minutes to spare.

The key is to focus on quality over quantity—choosing efficient, full-body movements that maximize your time and energy. So, let’s dive into some simple, time-saving workouts that can help you stay active without taking away from your day.

1. 10-Minute Express Workout (Perfect for Nap Time or Before Breakfast)

If you only have 10 minutes, focus on compound movements that target multiple muscle groups at once. These exercises will help you build strength and get your heart rate up quickly.

Try this 10-minute full-body workout:

• Squats – 45 seconds

• Press Ups (or incline push-ups on a counter) – 45 seconds

• Jumping jacks – 45 seconds

• Lunges (alternating legs) – 45 seconds

• Plank hold – 45 seconds

• Repeat the circuit once

This workout hits all major muscle groups, improves endurance, and boosts energy—perfect for busy mornings!

2. 15-Minute Strength & Core Routine (For When You Need to Feel Strong)

Strength training is one of the best ways to boost metabolism and increase energy levels—something every mom could use! If you have 15 minutes, grab a pair of dumbbells (or use bodyweight) and try this simple but effective routine.

15-minute strength circuit:

• Goblet Squats (hold a weight at your chest) – 12 reps

• Bent-over Rows (use dumbbells or resistance bands) – 12 reps

• Glute Bridges – 12 reps

• Standing Shoulder Press – 12 reps

• Dead Bug Core Exercise – 10 reps per side

• Repeat the circuit 2 times

This routine strengthens your legs, core, and upper body—plus, it can be done at home with minimal space!

3. 20-Minute Cardio & Strength Fusion (When You Need a Quick Burn)

If you want to combine cardio and strength in one, try this high-intensity interval workout (HIIT). It keeps things moving quickly so you can get your heart rate up while building strength.

20-minute HIIT workout:

• Jump Squats (or regular squats) – 40 seconds, rest 20 seconds

• Push-ups – 40 seconds, rest 20 seconds

• Step-ups (using a sturdy chair or step) – 40 seconds, rest 20 seconds

• Plank with Shoulder Taps – 40 seconds, rest 20 seconds

• Burpees (or modified step-back burpees) – 40 seconds, rest 20 seconds

• Repeat the circuit 3 times

This workout gets your heart pumping and strengthens muscles in just 20 minutes—great for fitting in between errands or before picking up the kids!

4. The “Mom Life” Workout (Movement Throughout Your Day)

Not every workout has to be a structured session! If your schedule is too packed for a dedicated workout, find ways to sneak movement into your daily routine:

• Squat while holding your baby instead of just standing

• Calf raises while brushing your teeth

• Dance party with the kids

• Walking lunges while tidying up the house

• Plank hold while playing on the floor with your little one

Even these small bursts of activity add up and help keep you strong and energized.

5. Prioritizing Movement Without the Guilt

As a mom, it’s easy to put yourself last—but remember, taking care of your health is not selfish. Moving your body can boost your energy, reduce stress, and help you feel more like you. Even if you only have 5-10 minutes, that time is valuable and worth prioritizing.

You don’t need a gym, fancy equipment, or an hour-long session to stay active. Short, effective workouts can fit into even the busiest schedule, and more importantly, they help you feel your best so you can keep up with everything (and everyone) in your life.

Final Thoughts

Motherhood is busy, but your workouts don’t have to be long or complicated to be effective. Whether you have 10, 15, or 20 minutes, there’s always a way to fit movement into your day. The most important thing is to start where you are, do what you can, and celebrate every small win along the way.

Because at the end of the day, a strong, energised, and happy mom is the best gift you can give yourself and your family.