Top 5 Full Body Workouts for Busy Moms in 2026

As a busy mom, finding time to fit in a workout can feel impossible. Between managing household duties, work, and family, it’s easy to let fitness slip down the priority list. However, effective full body workouts can be done in as little as 20-30 minutes right at home, requiring minimal space and no equipment. In 2026, let’s make fitness accessible and efficient with these top five workouts designed specifically for busy moms.

Quick Stats

• Total Time: 25-30 minutes
• Equipment Needed: No equipment required; optional light dumbbells (5-10 lbs) for added resistance
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 150-250 calories depending on intensity

1. Bodyweight Circuit

Warm-up (5 minutes):

1. Arm circles: 30 seconds forward, 30 seconds backward
2. High knees: 1 minute
3. Bodyweight squats: 1 minute
4. Torso twists: 1 minute
5. Jumping jacks: 1 minute

Workout: | Exercise Name | Reps | Sets | Rest | Form Cue | Modification | |----------------------|-------------|--------|--------------|---------------------------------------|------------------------------------| | Squats | 15 reps | 3 sets | 45 seconds | Keep your chest up and weight in heels| Reduce depth to half-squat | | Push-ups | 10 reps | 3 sets | 45 seconds | Elbows at a 45-degree angle | Do on knees | | Lunges | 12 reps each leg | 3 sets | 45 seconds | Step straight back, keep front knee aligned| Shorter step for less intensity | | Plank | 30 seconds | 3 sets | 45 seconds | Keep your body in a straight line | Drop to knees | | Glute bridges | 15 reps | 3 sets | 45 seconds | Squeeze glutes at the top for 2 seconds| Hold at the top for 1 second less |

Cool-down (3-5 minutes):

1. Child’s pose: 1 minute
2. Standing forward fold: 1 minute
3. Seated hamstring stretch: 1 minute

Complete in: 25-30 minutes

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2. HIIT (High-Intensity Interval Training)

Warm-up (5 minutes):

• Follow the same warm-up as above.

Workout: | Exercise Name | Duration | Sets | Rest | Form Cue | Modification | |----------------------|-------------|--------|--------------|---------------------------------------|------------------------------------| | Burpees | 30 seconds | 4 sets | 30 seconds | Jump high and land softly | Step back instead of jump | | Mountain climbers | 30 seconds | 4 sets | 30 seconds | Keep your core tight throughout | Slow down the pace | | Jump squats | 30 seconds | 4 sets | 30 seconds | Land softly, bending knees slightly | Regular squats without jump | | Plank jacks | 30 seconds | 4 sets | 30 seconds | Keep your body straight | Step feet out instead of jumping |

Cool-down (3-5 minutes):

• Follow the same cool-down as above.

Complete in: 25-30 minutes

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3. Tabata Workout

Warm-up (5 minutes):

• Follow the same warm-up as above.

Workout: | Exercise Name | Duration | Sets | Rest | Form Cue | Modification | |----------------------|-------------|--------|--------------|---------------------------------------|------------------------------------| | Squat jumps | 20 seconds | 8 sets | 10 seconds | Land softly, keep your knees aligned | Regular squats without jump | | Push-ups | 20 seconds | 8 sets | 10 seconds | Keep your body straight | Do on knees | | Skaters | 20 seconds | 8 sets | 10 seconds | Leap side to side, land softly | Step side to side | | Bicycle crunches | 20 seconds | 8 sets | 10 seconds | Keep lower back pressed into the floor| Regular crunches |

Cool-down (3-5 minutes):

• Follow the same cool-down as above.

Complete in: 25-30 minutes

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4. Strength & Stability

Warm-up (5 minutes):

• Follow the same warm-up as above.

Workout: | Exercise Name | Reps | Sets | Rest | Form Cue | Modification | |----------------------|-------------|--------|--------------|---------------------------------------|------------------------------------| | Single-leg deadlift | 12 reps each leg | 3 sets | 45 seconds | Keep your back flat and hinge at hips | Use a wall for balance | | Wall sits | 30 seconds | 3 sets | 45 seconds | Keep knees behind toes | Reduce time to 20 seconds | | Side lunges | 12 reps each side | 3 sets | 45 seconds | Keep opposite leg straight | Step less far to the side | | Plank shoulder taps | 12 reps each side | 3 sets | 45 seconds | Minimize hip movement | Drop to knees |

Cool-down (3-5 minutes):

• Follow the same cool-down as above.

Complete in: 25-30 minutes

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5. Yoga Flow for Strength

Warm-up (5 minutes):

• Follow the same warm-up as above.

Workout: | Exercise Name | Duration | Sets | Rest | Form Cue | Modification | |----------------------|-------------|--------|--------------|---------------------------------------|------------------------------------| | Downward dog | 30 seconds | 3 sets | 15 seconds | Press heels towards the ground | Bend knees slightly | | Warrior II | 30 seconds | 3 sets | 15 seconds | Keep front knee above ankle | Shorten stance | | Chair pose | 30 seconds | 3 sets | 15 seconds | Sit back as if in a chair | Stand up slightly | | Cat-Cow stretch | 30 seconds | 3 sets | 15 seconds | Flow between positions smoothly | Slow down the pace |

Cool-down (3-5 minutes):

• Follow the same cool-down as above.

Complete in: 25-30 minutes

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Conclusion

These five full body workouts provide busy moms with the opportunity to get an efficient workout in just 25-30 minutes. Incorporate these routines into your weekly schedule, aiming for 3 times per week with rest days in between. As you progress, you can increase the number of sets, reduce rest times, or add light dumbbells for extra resistance.

Ready to take your fitness to the next level? Consider personalized coaching through HipTrain's live 1-on-1 sessions, where certified trainers provide real-time feedback to ensure you are getting the most out of your workouts.