*Written in collaboration with Mary J.
It is not easy for moms to find time for themselves, especially the when it comes to working out. While it is recommended to work out for at least 30 minutes a day, sometimes moms do not have that much time on their hands, when trying to shuffle work, cooking, cleaning, caring for the kids, and the other day to day tasks. Luckily, we found some quick workouts for busy moms that take 30 minutes or less, so busy moms can get an effective workout in, without worrying about how much time they are taking out of their busy day.
Quick workout ideas for busy moms:
HIIT, High Intensity Interval Training, is a maximum impact workout style that you can knock out in a 10-30 minute session and feel that you got an effective workout. You can burn more calories and elevate your metabolic rate with a HIIT workout. A great example of a HIIT workout if you have a treadmill is a HIIT treadmill workout, you can skim through some examples on 30dayfitness.app for some workout ideas.
Tabata training gets your heart rate up quickly and works all your energy systems. You complete each move for a total of 4 minutes, with each interval 20-seconds-on, 10-seconds-off. Since no equipment is required for this training style, you can do it just about anywhere. An example of a 8-minute training session is alternating push-ups and lunges at maximum intensity.
10-minute living room dumbbell workout
With a simple set of dumbbells, you can fit in a 10-minute living room dumbbell workout in the comfort of your home. With consistency of this workout, you’ll surely see results! You can focus on upper body exercises, or use dumbbells to do weight squats, lunges, etc.
Boot camp videos
These days, there are a number of boot camp videos available. This makes it a lot easier to find an instructor that you connect with the training style of and actually look forward to your workouts! You can follow along on any smart device and get a workout in while at home.
CrossFit is a fairly new form of exercise that pushes your body to its limits, with its classic exercises including jumping rope, weighted lunges, kettlebell swings and more. You don’t need to complete a long CrossFit training session because of the high intensity at which you are completing the exercises. It is known as the “sports of fitness”.
If you have a set of stairs in your home or at the park with your kids, you can get an effective workout in with a simple set of stairs. Stair intervals are a common workout, not to mention they are more interactive, focused, and fun!
Good old-fashioned running
Running is an effective cardiovascular workout that gets your heart rate up and your body moving. The best part is that you can run when you have the time and do so pretty much anywhere. Therefore, fitting in a run during your day can look different day-to-day and depending on how you are feeling. For example, you might have the time for a 15-minute run followed by a walk with your kids or a 30 minute run at full capacity while your kids are at a play date.
While us moms may not have as much time to workout as we would like, we can still get in effective sessions in 30 minutes or less with these fun exercise options!