Alone time is such a valuable commodity once you become a mother. If you’ve ever had to lock the door just to use the bathroom you know exactly what I’m talking about. Weight loss for busy moms includes setting time aside for yourself. If you don’t make yourself a priority, no one will.
Just finding time to research weight loss exercises for busy moms on the internet can barely be done without interruption.
You already know the benefits of exercise, but now you just need a little shove to get started.
Hello. My name is Nicole and I’m here to show you a bodyweight training program you can do at home, saving you time, money, and peace of mind.
“Want to be a good mom? Take care of yourself. Cry, run, lift, go to therapy, get your nails done, smile at the haters…whatever needs to be done. We need moms to be okay!”
If you’re lucky, some gyms have a kid’s room, where you can drop off your little bundles of joy while you get a workout in.
If the gym isn’t an option, this article will show you a full-body workout you can do at home in your sweats, with no make-up on, free of judgment from others…except maybe the cat or dog. But they don’t count, and they won’t tell anybody.
Before I even get into the workout, I’ll tell you right now, the best time to do this will be first thing in the morning before kids get up. As you know, once the day starts it’s a never-ending battle of keeping up with the day. Before you know it, you’re making dinner, then giving kids baths and winding down for the evening. So put it on the calendar and make it a priority.
The next best thing about this workout is it can be done quickly. So, if for some reason you can’t do it first thing, but can put the kids down for a nap or while they’re watching a learning program, you can squeeze in this effective bodyweight workout routine.
Best At-Home Workouts For Moms
I’ve found that it’s best to start with the lower half so here are some leg workouts to get you going.
“Some moms lift more than just their kids!”
Body Squats – plant your feet firmly into the ground, shoulder-width apart. Keep your hands up by your ears and engage your core. Keeping your knees apart, squat down until your thighs are parallel with the floor. If you’re just starting, begin with doing 3 sets of 15-20. Once you can do a 100 in a row, it’s time to add some weight.
Front Lunges – the lunge is a great way to work on the glutes (Best Ankle Weights For Sculpted Glutes), hamstrings, and quads. Take a medium step forward and bend at the knees. Step back to the original position and alternate legs. Do 10 steps with each foot.
Wall Sits – Again back to the legs. All you need is a wall and the will to let your legs burn a little. Start off doing them in 30-second increments. Work your way up to 2 minutes.
Step-Ups – Again use a sturdy chair or bench that is stable. The higher the platform the more intense of a leg workout it will be. If you’re a beginner I would recommend a short step-up of about 12 inches. As your leg strength increases you can increase the height of the step.
If you’re loving the leg workouts and are looking for more, check out this list (How To Tone Legs Without Bulking Up) and let the legs burn.
Upper Body Bodyweight Exercises
Planks – having a strong core (Quickest Way To Get A Flat Stomach) is critical to overall physical health. A strong core can help prevent many injuries so never skip on strengthing your core. Start down like you’re in a pushup position, keeping your head neutral. Hold the plank position for 30 seconds and work you’re way up.
Pushups – just like you did back in gym class as a kid. If you’re really lacking in the upper body muscles, feel free to start with your knees down and work your way up to regular pushups. The main thing with these is to keep your body rigid. Keep your core engaged and take it slow. You don’t want to keep your elbows right next to your body and you don’t want them flared out.
Tricep Dips – make sure you have a stable chair or bench for this. Start by supporting yourself on your hands with your butt scooted off the chair. Bend your elbows, keeping your back close to the chair or bench. Go down until your triceps are parallel with the floor and push yourself back up. You can start by doing 3 sets of 10-15. Check out this arm workout (Arm Workouts For Fat Loss) for more bicep and tricep exercises.
Crunches – again just like back in grade school. Lie on your back with your hands up by your ears or across your chest. Using your abs crunch up until your shoulder blades are off the ground. Slowly lower back down. A second option is to put your hands underneath your lower back and crunch up.
Jumping Jacks – again not a difficult exercise and can be done anywhere. It gets the entire body going and will ramp up the heart rate. Start off doing 3 sets of 10-15 and work your way up.
Burpees – I saved the best for last. If you’ve never done these, you start standing up. Bend your knees and place both hands on the floor. Jump your feet back to your in a pushup plank position. Do a push and jump your feet back underneath you and jump straight up. Land softly and repeat. This will be the most difficult exercise on this list, yet it will burn the most calories. Depending on your fitness level, you may want to incorporate these at the beginning of your bodyweight training routine.
Tips And Tricks For Moms
Most, if not all of the aforementioned bodyweight workouts can be done with no equipment. As you develop body strength you’ll probably want to invest in some minimal equipment. Things like a jump rope, a pull-up bar, resistance bands, and light dumbbells will do wonders. And those few pieces of equipment will expand the list of exercises you can do.
Have you noticed that kids don’t really sit still for very long…?
Now I know that you literally carried them around for at least 9 months straight, but you can use their energy to your advantage.
If they’re light enough, they can become the weight. Hold them while you’re doing your body squats.
Let them do jumping jacks with you. You could even hold them while doing lunges. If your kids see you working out, they’ll learn at an early age, the importance of being healthy. Now you’re getting your workout in, and you’re being a stellar role model!!
Conclusion of Weight Loss For Busy Moms
Weight loss for busy moms takes setting aside time for themselves. It’s hard to do, but you should be making yourself a priority too. Getting your bodyweight exercise (Bodyweight Burn Review) workout in can be difficult, there’s no debating that. With a little planning and a little ingenuity, an at-home bodyweight workout routine can be an integral part of overall health. Once you’ve started it will only become a little easier to lift that baby off the ground, or out of the crib. And carrying them around the store or putting that car seat in, will get a little easier every time. You’ll feel better every time you get that workout in! Give yourself some me-time. For all the work that moms do, you deserve it!!
FAQ of Workouts for Busy Moms
What is the best time to workout for moms?
The morning will the best time to workout. Getting your workout in before everybody is up, will provide the best opportunity to avoid distractions.
How do I stick to a workout plan?
Find a reason why you’re doing a workout plan. Do it to set a good example. Do it because it will give you the energy to keep up with your babies as they grow older. Do it for you and your family. Make it a priority.
How do I exercise with kids around?
Incorporate your kids into your workout. Kids make great weights and enjoy spending time with their parents or bonding. Utilize screen time or nap times if you need it.
Is it safe for kids to exercise?
Yes, just like adults a minimum of 3 days a week of activity is advisable. Always consult a doctor before starting a routine for kids.