Energize your day with our efficient 25-minute full-body workout routine for busy moms without equipment. Embrace self-care today!
I understand that as a busy mom, finding time for fitness can be a challenge. However, it’s important to stay active to help our mind and body to be healthy.
In this article, you’ll find an efficient and no equipment workout routine to help you stay active and energized in just 25 minutes. Whether you’re juggling family, work, or other responsibilities, this workout is tailored to fit seamlessly into your busy schedule, providing a full-body workout that will leave you feeling strong and revitalized.
Let’s make self-care a priority and embark on this quick and effective fitness journey together!
NOTE: Consult your doctor before starting any exercise routine that you see online or starting any particular diet. I’m not a personal trainer nor a nutricionist, so you need an expert opinion first. This is what I do to workout at home by my own.
25-Minute Full-Body Workout Routine Without Equipment for Busy Moms
Warm-up (3 minutes)
- Jumping Jacks (1 minute): Stand with your feet together and arms at your sides. Jump while spreading your legs and raising your arms overhead. Jump back to the starting position and repeat.
- Arm Circles (1 minute): Stand with your feet shoulder-width apart. Extend your arms to the sides and make small circular motions with your arms for 30 seconds in one direction and then switch for another 30 seconds.
You might also want to check 5 Quick and Effective 15-Minute Chest Workouts for Busy Moms at Home.
Workout Circuit
Perform each exercise for 45 seconds, followed by a 15-second rest between exercises. Complete the circuit twice.
- Bodyweight Squats (45 seconds): Stand with your feet shoulder-width apart, and squat down as if you were sitting back into a chair. Keep your chest up and your weight on your heels.
- Push-Ups (45 seconds): Get into a plank position with your hands slightly wider than shoulder-width apart. Lower your chest towards the ground, keeping your body in a straight line, and then push back up. Modify with knee push-ups if needed.
- Reverse Lunges (45 seconds – alternate legs): Take a step back with one foot, lowering your body into a lunge position. Return to the starting position and repeat on the other leg.
- Plank (45 seconds): Get into a forearm plank position with your elbows directly under your shoulders. Keep your core engaged and your body in a straight line from head to heels.
- Bicycle Crunches (45 seconds): Lie on your back with your hands behind your head, and bring one knee towards your chest while simultaneously twisting your upper body to bring your opposite elbow towards that knee. Alternate sides in a pedaling motion.
- Glute Bridges (45 seconds): Lie on your back with your knees bent and feet flat on the floor. Lift your hips off the ground, squeezing your glutes at the top of the movement. Lower your hips back down and repeat.
- Mountain Climbers (45 seconds): Get into a plank position with your hands directly under your shoulders. Bring one knee towards your chest and then switch legs rapidly as if you’re running in place.
- Supermans (45 seconds): Lie face down with your arms extended in front of you. Lift your chest, arms, and legs off the ground simultaneously while squeezing your lower back muscles. Hold for a moment and lower back down.
Cool-down (3 minutes)
- Standing Quad Stretch (30 seconds each leg): Stand on one leg and bring your other heel towards your buttocks, holding your ankle with your hand to stretch your quadriceps.
- Seated Forward Fold (1 minute): Sit with your legs extended in front of you and reach forward towards your toes, keeping your back straight.
- Child’s Pose (1 minute): Kneel on the floor, sit back on your heels, and reach your arms forward, stretching your back and shoulders.
SAVE THIS WORKOUT FOR LATER!
Tips for This Whole Body Workout at Home
- Remember to stay hydrated and listen to your body.
- Adjust the workout intensity and duration as needed.
- Consult with a healthcare professional if you have any health concerns before starting a new exercise routine.
25 Minutes Full-Body Workout Routine – HIIT for Beginners and Busy Moms
Here you have a video example of what you can do…
Awesome ideas! I’ll have to give it a try!
Yey! Let me know how it went!
Love! – easy and clear descriptions! I’m going to give it a try!
Great! I’m looking forward to know how it went, Beth!
I’ll have to try this and let you know how it goes! I may not be a mom, but I definitely feel limited in the amount of time I have to exercise. And being healthy is important to me. Thank you for sharing!
Exactly! You don’t need to be a mom to follow these workout routines because they work for everyone. Let me know how it went, and how you felt doing them!
Seems super doable and like something you can build on. I like the idea of starting small and working your way up rather than exertion until you are ready to give up.
Baby steps! Starting slow is a lot better than not doing it, right? If you want, let me know how it went and how you felt doing this workout routine!
I’ve been looking for a new workout and I love how efficient this one is and as I don’t have any weights or equipment it looks like it’s perfect for me. I will definitely try it. Thanks!
This comment makes me so happy! I would love to know how you felt doing this workout routine. I hope you enjoy it!
Thank you so much for your comment!
Love this! Especially as there is no equipment needed 😉
Thanks so much for sharing!!
I understand that not everyone has equipment to workout at home, so it’s important to create useful routines so everyone can do it in the comfort of your home. Glad you loved this one!
Great encouragement to include in a busy schedule. Thank you for sharing these exercising suggestions. 😊
Pastor Natalie (ExamineThisMoment)
Letstakeamoment.com
Natalie, thank you so much for your comment!
Pinning this for tomorrow’s workout!
Thank you, Brenda!
Thanks for sharing, how may times per week do you suggest this workout for someone 50?
Hi Ronda! It all depends on your own current fitness level. If you’re used to workout, you can add more sessions during the week. However, if you’re just starting this journey, I recommend starting slowly and consulting your doctor.
Let me know if I can do something else to help you through this journey!
I can’t wait to give this routine a try!
Ooh this is fabulous! I’m always looking for quick full body workouts. I’m definitely going to give this one a go. Thanks for sharing!