8 Easy Workouts for Busy WAHMs: Quick Routines to Stay Fit and Sane
SELF-CARE
Table of Contents:
Introduction
20-Minute HIIT (High-Intensity Interval Training)
Low-Impact 30-Minute Indoor Walking Workouts
Fun 20 to 30-Minute Dance Workouts
10 to 15-Minute Core Workouts
10-Minute Stretching Routine
Yoga for Relaxation
Morning Cardio Boost
Full Body Strength Training
Conclusion
Being a work-at-home mom (WAHM) is no easy feat. Between juggling work deadlines, kids' schedules, and household chores, finding time to exercise often feels impossible. Trust me, I've been there.
But what if I told you that you could stay fit and sane with just a few short and easy workouts? Yes, it's possible, even if you only have 20 minutes a day. Here are my favorite go-to workouts that you can easily squeeze into your busy life.
1. 20-Minute HIIT (High-Intensity Interval Training)
Description: HIIT is perfect for those days when you're running on a shoestring budget of time. These workouts are short, intense bursts of exercise followed by quick rest periods.
Why It's Great for WAHMs: You get a full-body workout in just 20 minutes. It’s like getting a week's worth of exercise done in one quick session! Plus, HIIT helps boost metabolism and burn calories, which is a win-win for busy moms.
My Experience: I usually do HIIT workouts from YouTube, and the best part is that there are so many options! You can find a HIIT routine for any level—beginner, intermediate, or advanced. Some of my go-to channels include GrowingAnanas, GrowWithJo, and FitByMik.
Practical Tip: Start slow, especially if you’re new to HIIT. It’s intense, so don’t go all out in the beginning. Find a routine that’s manageable and build up as you get more comfortable. And don’t forget to warm up. A simple 5-minute stretching will do.
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Seamless Yoga Set Female from Shopee PH
2. Low-Impact 30-Minute Indoor Walking Workouts
Description: Indoor walking workouts are essentially walking in place with added moves to engage the entire body. These are low-impact, making them perfect for days when you want to move but without the intensity of HIIT.
Why It's Great for WAHMs: These workouts are easy on the joints and can be done in your living room. They’re also great for days when you might have kids napping or playing close by.
My Experience: I stumbled upon these workouts when looking for something less intense. I love Kat Gates-Buettner Walk to the Beat series and Leslie Sansone’s Walk at Home series. You’d be surprised at how much you can sweat just by walking in place!
Practical Tip: Try doing these workouts on a smaller device while watching your favorite show on the big screen or listening to a podcast. It makes the time fly by and adds a little entertainment to your exercise.
3. Fun 20 to 30-Minute Dance Workouts
Description: Dance workouts combine cardio and fun dance moves to get your heart pumping. They’re a great way to break a sweat without feeling like you’re doing a workout.
Why It's Great for WAHMs: Dance workouts are enjoyable and can be done with kids. They don’t feel like exercise, which is a plus when you’re looking for something light-hearted.
My Experience: I love dancing, even if I have two left feet. The Fitness Marshall on YouTube is my go-to. His routines are easy to follow, and his energy is contagious. I also do a bit more longer routines from Popsugar Fitness and Jamie Kinkeade.
20 MINUTE JANET JACKSON DANCE FITNESS WORKOUT | HIGH ENERGY AND EASY TO FOLLOW
Practical Tip: Don’t worry about getting the moves perfect. The goal is to have fun and get moving. Plus, if the kids are joining, they’ll love seeing you let loose.
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Tools: Quick Dry Sports Towel from Shopee PH
OlimpiaFit Quick Dry Towel from Amazon
4. 10 to 15-Minute Core Workouts
Description: Quick core workouts target your abs, lower back, and obliques, helping strengthen the core muscles.
Why It's Great for WAHMs: A strong core helps with posture, balance, and even alleviates back pain—a common issue for moms who spend a lot of time carrying kids.
My Experience: I often do a quick core routine after a cardio workout. Channels like Blogilates and Chloe Ting offer plenty of short, effective core routines. I feel like I’ve done a lot with just a few targeted moves.
Practical Tip: Consistency is key. Even 10-15 minutes of core work a few times a week can make a big difference over time.
5. 10-Minute Stretching Routine
Description: Stretching helps improve flexibility, reduce tension, and prevent injury. A quick stretching routine can be a great way to start or end your day.
Why It's Great for WAHMs: It’s a gentle way to wake up your body or wind down after a long day. Stretching can also help relieve stress, which is a bonus for busy moms.
My Experience: Sometimes, I only have 10 minutes before bed or in the morning. I follow a quick stretching video, and it helps me feel more relaxed and ready to tackle the day.
Practical Tip: Use stretching as a time for mindfulness. Focus on your breathing and how your body feels. It’s a great way to get a little “me-time.”
6. Yoga for Relaxation
Description: Yoga combines physical postures, breathing exercises, as well as meditation to improve overall wellness. It’s perfect for relaxing and relieving stress.
Why It's Great for WAHMs: Yoga is low-impact and can be done at your own pace. It’s excellent for those days when you don’t feel like doing anything too intense but still want to move.
My Experience: I do yoga when I’m not feeling well or just need a mental break. Yoga with Adriene on YouTube offers a variety of routines, from quick 10-minute sessions to longer, more intense practices.
Practical Tip: Find a quiet space, even if it’s just a corner in your room. It’s your time to unwind, so make it peaceful.
7. Morning Cardio Boost
Description: A short burst of cardio in the morning can kickstart your metabolism and energy levels for the day ahead.
Why It's Great for WAHMs: This workout is perfect for those mornings when you’re short on time but need a quick pick-me-up. It’s also a great way to wake up without a cup of coffee!
My Experience: On super busy days, or lazy mornings I do a very quick Tabata workout or keep it simple with a 5-minute cardio boost—jumping jacks, high knees, or even just running in place. It wakes me up and gets my blood flowing.
4 Minute Tabata - Intense HIIT Workout - No Repeat - No Equipment
Practical Tip: Keep it simple. The goal is to get your heart rate up. Choose a few moves and repeat them for 5 minutes.
8. Full Body Strength Training
Description: Strength training involves using weights or resistance to improve muscle strength and tone. A 30-minute routine can target all major muscle groups.
Why It's Great for WAHMs: Strength training helps build muscle, which boosts metabolism. It’s efficient, effective, and can be done with just a pair of dumbbells.
My Experience: I do a full-body strength workout once a week. It’s a nice change from cardio and helps me feel stronger. You don’t need fancy equipment; even a couple of water bottles will do, or your own weight. I especially love this really hard but arm, core, legs, and stamina workout from Les Mills. Shhh, sometimes I couldn’t even get past the 30-minute mark on this. But I push on by just moving, and when I’ve recovered, I follow along again.
Practical Tip: Focus on form rather than weight. Proper technique prevents injury and makes your workout more effective.
Summary Table
Finding time to work out as a busy work-at-home mom can feel like a monumental task. But trust me, with these quick and easy workouts, you can stay fit without sacrificing too much time. Remember, the key is consistency. Even a few minutes a day can make a big difference.
So, find what works for you, and don’t be too hard on yourself. Some days will be better than others, but every little bit helps. Here’s to staying fit, sane, and strong—one quick workout at a time!
Thrive Remotely, Live Fully. ✨