The 10 Best Full Body Workouts for Busy Moms in 2026

As a busy mom, finding time to work out can feel impossible. Between work, family obligations, and other responsibilities, squeezing in an effective workout often gets pushed to the bottom of the priority list. But the good news is that you don’t need hours at the gym to achieve your fitness goals. In 2026, full body workouts designed specifically for busy moms are more efficient than ever, allowing you to get in a great session in just 20-30 minutes.

Quick Stats Box

• Total Time: 20-30 minutes
• Equipment Needed: No equipment or light dumbbells (5-10 lbs) optional
• Difficulty Level: Beginner-friendly to Intermediate
• Calories Burned: Approximately 150-250 calories depending on intensity

Warm-Up (5 Minutes)

1. Arm Circles
   • Duration: 1 minute
   • Stand tall, extend arms to the sides, and make small circles forward and backward.
2. Bodyweight Squats
   • Duration: 1 minute
   • 10-15 reps, focusing on depth and control.
3. High Knees
   • Duration: 1 minute
   • Drive knees up towards your chest in a quick march.
4. Torso Twists
   • Duration: 1 minute
   • Stand with feet shoulder-width apart, twist your torso side to side.
5. Leg Swings
   • Duration: 1 minute
   • Swing each leg forward and backward for 30 seconds each.

Full Body Workouts

1. Bodyweight Squats

• Reps: 15 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your chest up and push through your heels.
• Modification: Perform squats to a chair for support.

2. Push-Ups (Knee or Standard)

• Reps: 10-12 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your body in a straight line from head to heels.
• Modification: Perform on your knees for an easier version.

3. Plank Shoulder Taps

• Reps: 10 taps per side
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your hips stable and avoid rocking side to side.
• Modification: Perform from your knees.

4. Reverse Lunges

• Reps: 12 reps per leg
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Step back far enough to keep your front knee over your ankle.
• Modification: Perform lunges to a chair for support.

5. Glute Bridges

• Reps: 15 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Squeeze your glutes at the top for 2 seconds.
• Modification: Hold onto a sturdy surface for balance.

6. Mountain Climbers

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep a tight core and drive your knees towards your chest.
• Modification: Slow down the pace for an easier version.

7. Bicycle Crunches

• Reps: 15 reps per side
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your lower back pressed into the floor.
• Modification: Perform with feet on the floor.

Exercise Summary Table

| Exercise | Reps/Duration | Sets | Rest | Modification | |-------------------------|-------------------|------|-----------|-------------------------| | Bodyweight Squats | 15 reps | 3 | 45 sec | Squat to a chair | | Push-Ups | 10-12 reps | 3 | 45 sec | Knee push-ups | | Plank Shoulder Taps | 10 taps per side | 3 | 45 sec | Knee plank | | Reverse Lunges | 12 reps per leg | 3 | 45 sec | Lunge to a chair | | Glute Bridges | 15 reps | 3 | 45 sec | Hold onto a surface | | Mountain Climbers | 30 seconds | 3 | 45 sec | Slow down the pace | | Bicycle Crunches | 15 reps per side | 3 | 45 sec | Feet on the floor |

Cool-Down (3-5 Minutes)

1. Child’s Pose
   • Duration: 1 minute
   • Kneel on the floor, sit back on your heels, and reach your arms forward.
2. Seated Forward Fold
   • Duration: 1 minute
   • Sit with legs extended, reach towards your toes.
3. Cat-Cow Stretch
   • Duration: 1 minute
   • Alternate between arching your back and rounding it while on all fours.

Complete in: 25-30 minutes

Conclusion

Finding time to work out as a busy mom is challenging, but these 10 full body workouts are designed to fit into your hectic schedule. By incorporating these exercises into your routine 3x per week, you’ll build strength and endurance without needing extensive equipment or time. As you progress, consider adding weights or increasing the number of reps to keep challenging yourself.

For personalized coaching with real-time feedback, consider HipTrain’s live 1-on-1 sessions. Our certified trainers can help you achieve your goals efficiently while respecting your busy lifestyle.