Best 5 Full Body Workouts for Busy Parents Who Struggle to Find Time

As a busy parent, finding time to work out can feel impossible. Between juggling work, household chores, and the endless demands of kids, squeezing in a full body workout often takes a backseat. But what if you could get an effective workout in under 20 minutes? The following workouts are designed specifically for busy parents like you, requiring minimal space and no equipment.

Quick Stats Box

• Total Time: 20 minutes
• Equipment Needed: None (optional yoga mat)
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 150-250 calories depending on intensity

Warm-Up (5 Minutes)

Start with this quick warm-up to get your muscles ready and prevent injury.

1. Arm Circles

   • Duration: 30 seconds forward, 30 seconds backward
   • Form Cue: Keep your arms straight and small circles to start, gradually increasing size.

2. High Knees

   • Duration: 1 minute
   • Form Cue: Drive your knees up to hip height, maintaining a quick pace.

3. Bodyweight Squats

   • Duration: 1 minute
   • Form Cue: Push your hips back, keeping your chest up and knees behind toes.

4. Torso Twists

   • Duration: 1 minute
   • Form Cue: Stand with feet hip-width apart, twist your torso side to side, keeping your hips facing forward.

5. Jumping Jacks

   • Duration: 1 minute
   • Form Cue: Jump while spreading your arms and legs, land softly.

Full Body Workouts

1. Bodyweight Circuit

• Push-Ups (or Knee Push-Ups)

  • Reps: 10-12
  • Sets: 3
  • Rest: 30 seconds
  • Form Cue: Keep your body in a straight line from head to heels, lower down slowly.
  • Modification: Perform on knees for an easier version.

• Squat Jumps

  • Reps: 10-15
  • Sets: 3
  • Rest: 30 seconds
  • Form Cue: Land softly and keep your knees aligned with your toes.
  • Modification: Perform regular squats without the jump.

2. Tabata Workout

Perform each exercise for 20 seconds followed by 10 seconds of rest, repeat for 4 minutes total.

• Burpees

  • Form Cue: Jump back into a plank, then jump back up with arms overhead.

• Mountain Climbers

  • Form Cue: Keep your core tight and bring knees towards your chest quickly.

3. Strength and Tone

• Lunges (Forward or Reverse)

  • Reps: 10 per leg
  • Sets: 3
  • Rest: 30 seconds
  • Form Cue: Keep your front knee behind your toes as you lower.
  • Modification: Step back instead of forward for less intensity.

• Plank to Side Plank

  • Duration: 30 seconds
  • Sets: 3
  • Rest: 30 seconds
  • Form Cue: Rotate your body to the side while keeping your hips lifted.
  • Modification: Drop your knees to the ground for easier support.

4. Core Blast

• Russian Twists

  • Reps: 12-15 per side
  • Sets: 3
  • Rest: 30 seconds
  • Form Cue: Keep your back straight and twist from your waist.
  • Modification: Keep feet on the ground for an easier version.

• Plank Holds

  • Duration: 30 seconds
  • Sets: 3
  • Rest: 30 seconds
  • Form Cue: Maintain a straight line from head to heels.

5. Cool Down (3-5 Minutes)

End your workout with these stretches to aid recovery.

1. Child’s Pose

   • Duration: 1 minute
   • Form Cue: Sit back on your heels, stretch arms forward and relax.

2. Standing Quad Stretch

   • Duration: 30 seconds per leg
   • Form Cue: Pull your heel towards your glutes, keeping knees together.

3. Seated Forward Fold

   • Duration: 1 minute
   • Form Cue: Reach for your toes, keeping your back straight.

Complete in: 20 minutes

Workout Summary Table

| Exercise | Reps/Duration | Sets | Rest | Modification | |------------------------------|---------------------|------|-----------------|-------------------------------------| | Push-Ups | 10-12 | 3 | 30 seconds | Knee Push-Ups | | Squat Jumps | 10-15 | 3 | 30 seconds | Regular Squats | | Burpees | 20 seconds | 4 | 10 seconds | Step back instead of jumping | | Mountain Climbers | 20 seconds | 4 | 10 seconds | Slow pace or step instead of run | | Lunges | 10 per leg | 3 | 30 seconds | Step back lunges | | Plank to Side Plank | 30 seconds | 3 | 30 seconds | Drop knees for support | | Russian Twists | 12-15 per side | 3 | 30 seconds | Feet on the ground | | Plank Holds | 30 seconds | 3 | 30 seconds | Drop knees for support |

Conclusion

These five full body workouts are designed with busy parents in mind, allowing you to maximize your fitness routine in a short amount of time. Aim to complete these workouts 3 times a week, with rest days in between to allow your body to recover. As you get stronger, consider progressing by increasing reps or trying more advanced modifications.

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