The Ultimate Busy Mom Workout Schedule [Perfect For Beginners]

Did you just have a baby and are looking for a workout schedule that you could fit into your busy life?

Well, you are in the right place!

Today you are going to learn:

  • How stay at home moms can exercise regularly,
  • A simple busy mom workout you could do from home, and
  • Tips on how to find the time and motivation to work out with a baby,

Let’s get started.


How do busy moms find time to workout?

As a new mom, you don’t have a lot of free time on your hands. So how do you squeeze exercise into your busy schedule?

The good news is, you don’t have to go to the gym to get a great workout.

There’s plenty of ways to get your muscles working and your heart rate up while still taking care of your kids.

The key is to plan ahead!

Here are some strategies to find the time.

1. Take advantage of when your baby is napping

This is probably the best time for you to get in a quick workout because you don’t have to worry about what the baby is doing or if the baby needs to be fed or its diaper changed.

This is the perfect time to really focus on you for those 20 minutes!

2. Wake up a half-hour earlier

If you happen to have a baby that sleeps well throughout the night, try waking up a half-hour earlier to workout.

This way your workout is done and you could really focus on what the day brings.

Plus, you already start the day off with a win!

3. Something is better than nothing

To get the most out of your workout, it’s important that you don’t wing it. Follow a plan that lays out a short and simple exercise routine that you can do quickly.

In fitness, something is always better than nothing. Even if its just 10-20 minutes per day!

A string of easy workouts will help you build momentum.

4. Involve your kid(s)

Exercise doesn’t have to be a chore. It can be an enjoyable experience that you can share with your kid(s).

Try bringing your kids to the park so that all of you can get some form of exercise in.

Get a jogging stroller.

Plop your kid right in front of you as you workout and cuddle them between sets.


You are spending quality time with them and with yourself!

How many times a week should I workout?

As a busy mom, you should try to workout 4 times per week, if possible. This will allow you to train all the important areas of your body on a weekly basis.

This includes:

  • your arms,
  • your back,
  • your thighs,
  • your glutes, and
  • your core

With that said, your workout schedule will also largely depend on your pre-pregnancy activity level.

If you were very active before and during your pregnancy, you will be able to do more.

If you were not very active before or during pregnancy you should aim to start exercising 2-3 times a week and work your way up.

You must always listen to your body when following any workout plan.

If something does feel right, or something causes you pain, you should stop doing that exercise.

Don’t overdo it!

It is best to start low and go slow.

What is a good weekly workout routine For Busy Moms?

The best mommy workout plan is divided into 4 workouts per week.

Two workouts for the upper body and two workouts for the lower body

If possible, you should divide the workout with the following schedule:

  • Day 1: Upper Body
  • Day 2: Lower Body
  • Day 3: Off
  • Day 4: Upper Body
  • Day 5: Lower Body
  • Day 6: Off
  • Day 7: Off

Using this weekly workout routine, you can target all of the different areas of your body equally.

The PPT’s stay at home mom workout schedule

Now let’s go over my simple 30 minute workout for busy moms!

But before doing this workout or any type of postpartum exercise, make sure to obtain clearance from your doctor first!

Also, if you have diastasis recti, do not perform this workout. I have other resources to help you.

To do this home workout, you will need a set of closed loop resistance bands.

This is a great set on Amazon that you can get for a great price.

Here is your mom body workout!

Upper Body Day 1

Incline Push-ups38-10
Banded Bicep Curls310-12
Pike Shoulder Taps320
Wall Pulls312-15

Here’s what the exercises look like:


Lower Body Day 2

Sumo Squats38-10
Lateral Band Walk38-10 each side
Glute Bridge320
Incline Plank320 seconds

Here’s what the exercises look like:

For this exercise you will need a closed resistance hip circle

Upper Body Day 3

Feet Supported Dips38-10
Banded Row310-12
Banded Lateral Raise312
Side-Lying Tricep Extensions36-8 each side

Here’s what the exercises look like:


Lower Body Day 4

Reverse Lunge38-10 each side
Kneeling Squat315
Clam Shells38-10 each side
Incline Mountain Climbers320 seconds

Here’s what the exercises look like:


How do I motivate myself to workout?

Motivation is a problem we all have! I know that I struggle with this too.

Especially when you are exhausted, stressed out, and just want to lay on the couch and take a nap.

Here are my best tips to motivate you to workout.

1. Trick your mind by putting on your workout clothes

This one is very simple.

I found that changing into my workout clothes can really get my mindset right and help motivate me to exercise.

Give it a try.

Put your gym clothes on upon waking up so that as soon as you get the opportunity to exercise, you are ready!

2. Remember your why

To get motivated to workout, you must think about why you are working out in the first place.

  • Are you trying to feel better physically or emotionally?
  • Do you want to lose weight because it will help you feel more confident?
  • Are you trying to fit into a pair of skinny jeans or that little black dress?
  • Do you have a vacation or a big event approaching?
  • Do you want to get in better health for you and your family?

If you have sincerely answered yes to any of these questions, then that is your motivation.


3. Do something you enjoy

This is by far one of the most important aspects of fitness. The more you enjoy something, the more likely you are to do it again!

This is why we don’t need motivation to watch netflix. It’s enjoyable!

Try to find some type of exercise activity where you feel at peace.

That can be yoga, cardio, swimming, pilates, etc.

For me, it’s resistance strength training with weights! I highly recommend that you try it.

4. Get external inspiration

Lastly, you can look at other external sources to help motivate you to continue your fitness routine.

Here are some ideas:

  1. Upload an inspirational quote or photo that will remind you of working out to have as the background image on your phone.
  2. Get a workout buddy, either your partner or friend, so that you can hold each other accountable.
  3. Buy a pair of skinny jeans one size smaller, and keep them hanging in your closet so that you could see them.
  4. If you want to lose the weight you put on during pregnancy, hang up a photo of yourself before pregnancy.
  5. If you are going on vacation, upload a photo of the beach and set it as your phone home screen.

Other Related Questions

When is the best time to exercise as a mom?

The best time to exercise is the time where you will be most consistent.

Because let’s face it, there are just so many factors to take into consideration as a new mom, that this answer depends on your lifestyle.

  • Do you generally get a good night’s sleep?
  • Are you a working mom and come home late in the day?
  • Do you already wake up super early?

All of these factors make morning workouts a good option.

Is 5 am a good time to workout?

5 am is a great time for you to workout. This is especially true if you are a morning person and your baby is still sleeping at this time.

Exercising early in the day helps kickstart your day, increase your level of endorphins, and give you a sense of accomplishment.

You also don’t have to spend the next 12 hours thinking about exercising!

So give a morning routine a try and see if you like it!

How do you start working out if you are out of shape postpartum?

If you are out of shape the best way to start working out is to simply get your body in motion.

Movement is the key!

As an absolute beginner, you can start with a walking routine that you progressively overload with time.

For example, your walking routine could include:

  • Slowly increasing the distance you walk (i.e do more than your previous session)
  • Decreasing the amount of time it takes you to walk a certain distance (i.e walking faster)
  • Increasing the incline, (i.e if you have a treadmill)
  • Walking with resistance, (i.e doing one of the above with an extra 5 lbs or even wearing your baby :))

Basically, you want each workout to give your body a new stimulus to react to.

Once you start walking, then you could add bodyweight exercises such as squats and push-ups and other simple resistance-based exercises into your fitness routine.

How do busy moms lose weight?

You can achieve postpartum weight loss by strategically decreasing the number of calories you eat and increasing the number of calories you burn through activity.

To make this easier, you can

  1. increase your fiber intake to help you feel more full,
  2. increase your protein intake to help your body hold onto muscle (and also help you feel full)
  3. stay very well hydrated (as water helps your body burn calories and keep you energized)
  4. maximize your sleep (to keep your cortisol hormone and insulin levels under control)
  5. walk more (it’s the easiest way to exercise and burn more calories on a daily basis)

If you would like to learn more, I go over 17 tips for losing baby weight here.

Final Words on The Busy Mom Workout Schedule

So there you have a simple and effective workout schedule for busy moms.

Don’t forget:

  • Something is always better than nothing
  • Block out time of the day to do your workout
  • And see if you can incorporate your kids!

Now I want to hear from you.

When will you begin implementing this workout plan?

Comment below and let me know!

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Brittany Robles, MD, MPH, CPT

Brittany Robles is a full-time OBGYN physician, a NASM certified trainer, and a prenatal and postnatal fitness specialist. She holds a Master of Public Health degree in maternal health with a special interest in exercise and nutrition. She is also the co-author of The White Coat Trainer. Learn more about her here.

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