Easy 10-Minute Workouts for Busy Moms: How to Squeeze Fitness Into Your Day

If you’re a busy mom, finding time for a long workout can feel impossible. Between work deadlines, school pickups, and the never-ending laundry pile, exercise often gets pushed to the bottom of the to-do list. But here’s the good news: You don’t need an hour at the gym to feel stronger, more energized, and just a little more like yourself.

These 10-minute workouts for busy moms are perfect for sneaking in a quick workout during your workday or at home. All you need is a little space, a couple of pieces of equipment (or none at all), and the determination to carve out those precious 10 minutes. Let’s get moving!

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Why 10-Minute Workouts Work

We have all heard the advice that we need to try to get in 3-5 hours of exercise every week. I know many people who make that work, even if it means getting up at 5 am to fit in a good workout before the rest of the family gets going. After many failed attempts, I decided that it wasn’t my reality. I’m much more likely to find a small bit of energy during the day to move, especially when I’ve been sitting at my computer and begin to crave a break. The good news is, even small bursts of exercise can make a difference.

Studies show that small bursts of exercise can improve your energy levels, mood, and overall health. Plus, short workouts are a great way to get a brain break during your work day to relieve stress. The key is to focus on intensity and consistency. Whether it’s a quick yoga flow or a strength session, these 10-minute workouts for busy moms are designed to maximize results while fitting into your busy day.

Equipment Recommendations for Home Workouts

You can do many of these exercises without any equipment, making it easier to do them wherever you are. In an office, hotel room, or spending a little time at the park while your kids play. However, if you’re like me and prefer to keep a few things on hand to make the workout a little more interesting and challenging, here are a few things I recommend:

1. Dumbbells – A pair of light-to-medium weights (5-10 lbs) is perfect for adding resistance to your strength workouts. This set is great if you are low on space and these are another great option if you want to keep them in one place.
2. Yoga Mat – Great for stretching, yoga, core exercises, or any floor-based routines. I usually keep one in my office and one in my car to get a little workout in no matter where I am. Bonus: It doubles as a kid’s play mat when you’re not working out or a place to sit on the grass while you’re watching your kid’s sports practice!
3. Resistance Bands – These compact, affordable bands are great for adding extra resistance to squats, lunges, and other bodyweight moves. I love to throw these in my suitcase when traveling for work to motivate me to get a quick workout in from my hotel room.

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Quick Workouts for Busy Moms

Note: I am not a medical professional, and the workouts for busy moms shared in this post are for informational purposes only. Please listen to your body and consult with your doctor or a qualified healthcare provider before starting any new exercise program, especially if you have any underlying health conditions, injuries, or concerns. By participating in these workouts, you assume all risks associated with physical activity. Stay safe and work out at your own pace!

1. The Power Circuit (Full-Body Strength)

This no-equipment workout is perfect for squeezing in during nap time or between meetings.

• 1-minute squats: Stand with your feet shoulder-width apart. Lower your body as if sitting in a chair, keeping your chest lifted and knees behind your toes. Rise back up and repeat. For added intensity, hold dumbbells or pick up a nearby toddler (kidding… sort of).
• 1-minute push-ups: Start in a high plank position, with your hands under your shoulders. Lower your chest to the floor while keeping your body straight, then push back up. Modify by dropping to your knees if needed.
• 1-minute lunges (30 seconds per leg): Step forward with one leg, lowering your hips until both knees form 90-degree angles. Push off the front foot to return to standing. Switch sides. For an extra challenge, hold dumbbells at your sides.
• 1-minute plank: Rest on your forearms and toes, keeping your body in a straight line. Tighten your core and hold!
• Repeat the circuit twice.

Tip: Use dumbbells if you have them to add extra resistance to your squats and lunges.

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2. Quick Yoga Flow (Stretch & Relax)

Unwind while building strength with this simple yoga sequence:

• 2 minutes of cat-cow stretches: Start on your hands and knees. Inhale as you arch your back (cow), exhale as you round your spine (cat). This warms up your spine and releases tension.
• 3 minutes of sun salutations: Flow through poses like mountain, forward fold, plank, cobra, and downward dog. Repeat at a steady pace to gently raise your heart rate.
• 3 minutes of warrior poses: Step one leg back into a lunge, raising your arms overhead for Warrior I. Transition to Warrior II by stretching your arms out parallel to the ground. Switch sides after 1.5 minutes.
• 2 minutes of child’s pose: Kneel and sit back on your heels, stretching your arms forward as you rest your forehead on the floor.

Perfect for: A workday break or unwinding after a long day.

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3. Tabata Blast (High-Intensity Interval Training)

Get your heart racing with this super-efficient 10-minute workout:

• 20 seconds of jumping jacks, 10 seconds rest: Keep your arms fully extended for maximum effort.
• 20 seconds of burpees, 10 seconds rest: Start in a standing position, drop into a push-up, jump back up, and repeat. Modify by skipping the push-up if needed.
• 20 seconds of mountain climbers, 10 seconds rest: In a plank position, alternate driving your knees toward your chest at a fast pace.
• Repeat the cycle 4 times.

Tip: This workout requires no equipment and can be done in your living room.

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4. Core Strength (Abs & Back)

Strengthen your core with these simple moves:

• 2 minutes of crunches: Lie on your back with knees bent. Lift your shoulders off the floor, engaging your abs, and lower back down.
• 2 minutes of bicycle crunches: Alternate bringing opposite elbow to knee as you “pedal” your legs in the air.
• 2 minutes of side planks (1 minute per side): Rest on one forearm and the side of one foot, stacking your body in a straight line.
• 2 minutes of leg raises: Lie flat and lift your legs until they’re perpendicular to the ground. Lower them slowly without touching the floor.
• 2 minutes of a plank hold: Rest on your forearms and toes, keeping your body in a straight line. Challenge yourself to keep your core engaged and hips level.

Tip: This workout is best for strengthening and toning your midsection.

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5. Cardio Burst (Quick Energy Boost)

Get your heart rate up and burn calories with this fun routine:

• 2 minutes of jogging in place or high knees.
  • Jogging in Place: Keep a steady rhythm, swinging your arms naturally as you lift your knees slightly off the ground. Focus on landing softly to avoid putting too much pressure on your knees.
  • High Knees: If you’re feeling more energized, switch to high knees for a more intense option. Lift your knees to hip height, engage your core, and pump your arms to stay balanced.
• 2 minutes of jumping rope (real or imaginary rope).
  • With a Jump Rope: Keep your elbows close to your sides and wrists relaxed as you rotate the rope. Jump lightly on the balls of your feet, keeping your knees soft to reduce impact.
  • Without a Jump Rope: Mimic the motion by holding your hands as if you were gripping a rope, spinning your wrists, and hopping lightly on your toes.
• 2 minutes of side-to-side skaters.
  • Step or jump to the right, landing softly on your right foot, with your left foot hovering or lightly tapping the floor behind you. Swing your arms across your body for momentum.
  • Quickly push off with your right foot and jump to the left, landing on your left foot and repeating the motion.
  • Focus on staying low and controlled, engaging your glutes and thighs.
• 2 minutes of butt kicks.
  • Jog in place, but instead of lifting your knees, kick your heels back toward your glutes with each step.
  • Swing your arms naturally or place your hands behind you to see if your heels can tap your palms.
  • Keep your chest lifted and core engaged to maintain good posture.
• 2 minutes of a cool-down stretch.
  • Hamstring Stretch: Stand with your feet hip-width apart, hinge forward at your hips, and reach toward your toes. Hold for 30 seconds.
  • Standing Quad Stretch: Stand tall, grab your left ankle, and gently pull it toward your glutes. Hold for 30 seconds, then switch sides.
  • Chest Opener: Clasp your hands behind your back, lift your chest, and pull your arms slightly back for 30 seconds.
  • Side Stretch: Reach one arm overhead and gently lean to the opposite side for 15 seconds per side.

Tip: If you have resistance bands, add them for more intensity!

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6. Bodyweight Blast (Strength & Cardio)

Build strength while keeping your heart rate up with this no-equipment workout:

• 1 minute of squats.
  • Stand with feet hip-width apart, chest up, and core engaged.
  • Lower into a squat as if sitting in a chair, keeping your knees behind your toes.
  • Push through your heels to return to standing.
  • Want more intensity? Hold a squat for 5 seconds before standing.
• 1 minute of push-ups.
  • Begin in a plank position with hands under your shoulders.
  • Lower your chest to the floor, keeping your elbows at a 45-degree angle.
  • Push back up to start.
  • Modify by dropping to your knees, but keep your hips in line with your shoulders.
• 1 minute of alternating reverse lunges.
  • Stand tall, step one foot back, and lower your back knee toward the floor.
  • Return to standing and switch legs.
  • Keep your front knee aligned with your ankle and your chest upright.
• 1 minute of tricep dips.
  • Use a sturdy chair or low surface. Place your hands on the edge, fingers pointing forward, and legs extended.
  • Bend your elbows to lower your body, then push back up.
  • Keep your elbows close to your body to target the triceps.
• Repeat the circuit twice for a total of 10 minutes.

Tip: According to the Mayo Clinic, bodyweight exercises improve strength and flexibility. Learn more here.

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7. Pilates Core Burner

Strengthen your abs, back, and hips with this pilates-inspired routine:

• Single-Leg Stretches (2 minutes):
  • Lie on your back, bring your knees toward your chest, and lift your head and shoulders off the mat.
  • Extend one leg while holding the other knee, then switch legs.
  • Keep your core engaged to avoid arching your back.
• The Hundred (2 minutes):
  • Lie on your back with legs raised at a 90-degree angle.
  • Lift your head and shoulders, extend your arms by your sides, and pulse them up and down while inhaling and exhaling for 5 counts each.
  • For a challenge, lower your legs to a 45-degree angle.
• Side Leg Lifts (2 minutes):
  • Lie on your side, legs extended in a straight line.
  • Lift your top leg to hip height, lower, and repeat.
  • Switch sides after 1 minute.
• Glute Bridges (2 minutes):
  • Lie on your back, knees bent, and feet flat.
  • Push through your heels to lift your hips, squeezing your glutes at the top.
  • Lower slowly and repeat.
• Plank Shoulder Taps (2 minutes):

Tip: This workout is great if you want to strengthen your core and improve posture.

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8. Dance Cardio Party

Dance parties are one of my favorite workouts for busy moms because it’s so easy to include the kids. Turn up your favorite playlist and move your body:

• Freestyle Dancing (3 minutes):
  • Jump, spin, and groove to your favorite song.
• Side Steps with Arm Punches (2 minutes):
  • Step to the side while punching forward with alternating arms.
  • Keep the movements quick to raise your heart rate.
• Step-Touches with Arm Circles (2 minutes):
  • Step to the side, bringing your feet together while circling your arms overhead.
  • Switch directions halfway through.
• High Knees with Overhead Claps (2 minutes):
  • Run in place, lifting your knees as high as possible. Clap your hands overhead with each step.
• Cool-Down Sway (1 minute):
  • Step side-to-side, swaying your arms and catching your breath.

Tip: Keep it simple—this one is all about having fun and breaking a sweat!

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9. Resistance Band Sculpt

If you have resistance bands, this workout is a great way to add resistance:

• Squats with the Band (2 minutes):
  • Place the band around your thighs and perform squats.
  • Focus on pressing your knees outward to engage your glutes.
• Seated Rows (2 minutes):
  • Sit with your legs extended, loop the band around your feet, and hold the ends.
  • Pull the band toward your torso, squeezing your shoulder blades together.
• Standing Side Leg Lifts (2 minutes):
  • With the band around your ankles, lift one leg out to the side.
  • Switch sides after 1 minute.
• Bicep Curls with the Band (2 minutes):
  • Stand on the band, holding the ends. Curl your arms up, keeping your elbows close to your sides.
• Donkey Kicks (2 minutes):
  • Place the band around your thighs, get on all fours, and kick one leg back.
  • Switch legs after 1 minute.

Tip: Resistance bands can help activate smaller stabilizing muscles that traditional weights might miss. They are also easy to pack in a suitcase and perfect for working out when traveling.

For More Info: Read Shape’s guide on resistance band workouts here.

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10. Stretch & Breathe (Active Recovery)

A relaxing but effective stretch session to recharge your body and mind:

• Forward Folds (2 minutes):
  • Stand tall, then fold forward, letting your hands reach toward your toes.
  • Hold for a few breaths and gently sway side to side.
• Seated Spinal Twists (2 minutes):
  • Sit with one leg bent and the other crossed over.
  • Twist your torso toward your top leg, using your opposite arm for support.
  • Switch sides after 1 minute.
• Cat-Cow Stretches (2 minutes):
  • On all fours, alternate between arching your back (cow) and rounding it (cat).
  • Breathe deeply with each movement.
• Downward Dog to Plank Flow (2 minutes):
  • Move between downward dog and plank positions to stretch your hamstrings and strengthen your core.
• Child’s Pose (2 minutes):

Tip: Stretching helps relieve stress and reduces tension in the muscles. Focus on deep breathing to fully relax.

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Why Short Workouts For Busy Moms Work

A study published in the Journal of Sports Medicine found that short, high-intensity workouts can improve cardiovascular health and boost energy levels. Remember, it’s all about consistency and making time for yourself—even if it’s just 10 minutes!

Tips for Fitting Workouts Into Your Day

• Schedule it like an appointment. Add your 10-minute workout to your calendar or set a reminder on your phone to make sure you don’t forget.
• Use what you’ve got. No equipment? No problem. Bodyweight exercises can be just as effective.
• Involve the kids. Let them join in! They’ll love jumping around, and you’ll get your workout done while having a little fun.

Final Thoughts
Life as a mom is busy, but your health (mental and physical) matters too. These easy workouts for busy moms make it easier to prioritize fitness without adding stress to your day. Grab your mat, set a timer, and let’s make those 10 minutes count!

Do you have tips for how you fit a little bit of movement and exercise in your day? Share them in the comments!

For more ideas for squeezing a little self-care into your day, check out this post.