Working out should work for you and your busy schedule. To make your life easier, DailyOM rounded up six mini workouts, designed by fitness professionals who are busy moms themselves. These super-short routines are ideal for the working mom with zero time to spare.
As any parent can attest, there is no shortage of things to get done each day. Between juggling work and family demands, plus chores and other items on the ever-expanding, never-ending to-do list, exercise and self-care can all too easily take a back seat to everyone else’s needs. But with a little creativity and 5 to 10 minutes (that’s all, we promise!), working moms — whether that means working outside the home, remotely, or as full-time parents — can squeeze in effective mini workouts throughout the week, thanks to these suggestions from fitness professionals who work with moms and who are working moms themselves.
Mini workouts are great ways to break up your day, give you some much-needed stress relief, and, as studies show, keep you mentally and physically healthy.
As a bonus, many of these workouts can be done with the kids in tow, at the office, or even while you’re commuting, so you can integrate them into your life more easily.
6 Simple Mini Workouts for Busy Moms
1. The Mini Work-Break Workout
Time needed: Five minutes
Equipment: A desk or chair
Are there any opportunities in the day where you can sneak in a five-minute exercise break? A mini workout can relieve stress and loosen up tight muscles, says Nichola Smiles, a trainer and presenter for the online workout platform Les Mills. She suggests setting an alert on your phone as a reminder to do these exercises once or even twice a day, or try this series after a long meeting when you need an energy boost, fast! All that’s required is a sturdy desk or a chair. Repeat this sequence of moves twice through:
- Tricep Dips (10 reps)
Standing in front of your desk or a sturdy bench with your back to it, place your palms behind you, flat on the edge of the desk with your fingers draping over the edge. Slowly lower your bottom down by bending your elbows, aiming to drop your hips a few inches below the top of the desk so that your arms are at a 90-degree angle. Keep your back as straight and close to the desk as possible. Straighten your arms to lift your body back up. - Incline Pushups (10 reps)
Using your desk, place your hands flat on the top surface approximately shoulder-width apart. Walk your feet back to make sure your body is in a straight line and completely in alignment from neck to tailbone. Keep the booty lower than the shoulders (in other words, don’t pop up!). Lower your chest down toward the desk, keeping your core braced. Push yourself back up and repeat this move. Option to modify: Do pushups against a wall instead, with your hands at shoulder level. - Calf Raises (10 reps)
Either stand behind your chair or in front of a desk to hold for balance. Raise your heels off the floor until you are on your toes and then lower heels back to floor. Engage your core to maintain good posture. - Lunges (10 reps for each leg)
Find an area with plenty of room to lunge. In a standing position, take a long step forward with one leg, bending your knee to 90 degrees and keeping your knee aligned with your toes. From that position, move in a vertical up-and-down movement, like you’re opening and closing a pair of scissors, keeping your upper half straight and fully upright, so that all the movement is being done by your lower half. - Wall Sit (work up to a one-minute hold)
Find an even wall with no obstructions so you can press your entire back flat against a wall. Slide your back down until your hips are aligned with your knees, as if you’re sitting in an imaginary chair. Knees should be at 90 degrees. Hold that posture for 30 seconds, 45 seconds, or one minute (choose whatever option works for you; if you’re doing 30 or 45 seconds, see if you can work up to one minute over time).
2. Full-Body Banded Mini Workout
Time needed: 10 to 15 minutes
Equipment: An object to increase resistance (such as a full water bottle) and a chair. A resistance band will help intensify this mini workout, especially if time is limited, but it isn’t necessary.
Perfect for anyone at a desk job, this mini workout targets all of the muscles that typically are underutilized throughout the day. “With a desk job, we tend to sit with a rounded and forward posture. These exercises will help to strengthen postural muscles while stretching muscles that may get tight sitting at a desk all day,” says Dr. Kristina Kehoe, DPT, a physical therapist and owner of Simpli Whole Pelvic Health and Wellness. Dr. Kehoe, whom DailyOM spoke with for this story, specializes in working with pregnant and postpartum moms.
- Gate Openers (10 reps)
Standing with toes facing forward and your feet hip-width apart, hold either end of the resistance band in each hand with palms facing each other. With the elbows at 90 degrees, bring your hands out to the side as if a gate is opening. Squeeze your shoulder blades together, almost as if you’re trying to have them meet in the back, while maintaining a neutral posture. Hold three to five seconds, gently release, and repeat. - Pull-Aparts (10 reps)
Bring your arms out in front of you, parallel to the ground with palms facing the floor, holding a long resistance band. Stretch the band apart, keeping your arms straight in front of you and core engaged. - Overhead Raises (5 to 10 reps)
Place the band around your forearms, looping if it’s too long. Bend your elbows so that your arms are in front of your torso and palms are facing each other. Press against the band with your forearms until you feel tension. Slowly bring your arms overhead while maintaining tension. Hold for two to three seconds. - Oblique Dips (10 reps each side)
With your feet hip-width apart, stand on one end of a resistance band and hold the other end with your right hand (if you don’t have a band, just hold a water bottle in your right hand as your “weight”). Pull enough on the band so that there is some tension in your arm. Slide your right hand down your leg so that your torso is leaning to the right. Rise slowly, keeping your abdominal muscles engaged as you return to an upright position. Repeat nine more times and then switch to your left side. - Chair Squats (10 reps)
Stand in front of your office chair. Lower yourself down until your bottom hits the chair (don’t sit down, just touch it!). Don’t let your knees go over your toes. Stand back up. Optional: Place the resistance band around your thighs and then squat. - Hip Flexor Stretch (one rep per side)
Stand with one leg back, the other leg forward with your front knee bent slightly, back leg straight. Be sure to keep your upper body upright and gently push your hips forward until you feel a stretch. Hold for 20 to 30 seconds and then repeat on the other side. - Mid-Back Rotation (6 to 10 reps total – three to five each side)
Sit comfortably in your chair. Reach your right arm toward your left knee and pull your knee gently toward you with a deeper twist. Inhale. On the exhale, stretch a little deeper. Hold for two to three deep breaths and then switch sides.
Interested in learning more? Check out 4-Minute Metabolism Booster
3. Kid-Friendly Mini Workout
Time needed: 10 minutes
Equipment: A resistance band (optional)
This mini workout is a quick burner that will get the whole family giggling. “All of these [exercises] could be disguised as silly movements that kids could tag along with,” Kehoe says, making this an enjoyable way to spend time with your kiddos and mix in fun movement.
- Air Squats (20 reps)
These are like regular squats, but sped up a bit. Bring your palms together in front of your chest as you squat down, and extend your arms back as you stand up from the squat. Keep going at a brisk pace. - Squat Walks (20 total – 10 each side)
If you have a resistance band, place it around your thighs. No band? No problem! This will still work your quads. Bend into a squat and step (staying in a squat position) 10 steps to the right followed by 10 steps to the left. Smaller space? Try four steps on each side. - Mountain Climbers (20 total – 10 each side)
In a plank position, bring your right knee in toward your chest and then return it to the starting position as you bring the left knee toward your chest. Pick up speed as you get the hang of alternating back and forth, as if you’re climbing up a mountain. - Bear Crawls (10 to 20 seconds)
Lower down onto all fours. Using your arms and tightening your core, lift your knees about an inch off the floor. Move one hand forward along with the opposite foot and alternate while staying low to the ground, pretending to crawl like — you guessed it — a bear. Spoiler alert: Your core will be burning by the end. - Jumping Jacks (20 seconds)
Every kid will want to get in on this one. If jumping isn’t in the cards, modify it by stepping one foot out at a time as your arms go up in “jumping jack” form. - Downward Dog (take as long as you need)
End by stretching your back and legs by going on all fours and then lifting your rear to the ceiling, keeping the legs straight. Take some deep breaths and enjoy the stretch.
4. The Commuter Core
Time needed: Five minutes
Equipment: A seat
Got a commute on a train or bus? Sneak in this gentle yet effective abdominal mini workout that uses core bracing and pelvic bracing to target muscles that help stabilize our lower back and pelvis. Kehoe explains, “Core bracing is important to help limit things like back pain. The pelvic brace also helps with this while strengthening the pelvic floor.” While these exercises are especially beneficial for back pain, incontinence, or postpartum recovery, Kehoe recommends them for everyone, since extra back and pelvic floor strengthening never hurts.
Do each exercise 10 times:
- Core Bracing
Take a deep breath in and let your belly relax and expand out. On the exhale, tighten all of the muscles around the abdomen. - Diaphragmatic/Deep Breathing
Allow your belly to expand on the inhale and contract naturally on the exhale. - Chin Tucks
On an exhale, slowly lower your chin toward your chest to stretch your neck muscles, then return to an upright position as you inhale. - Neck Stretches
Slowly lower your right ear toward your right shoulder. Hold for a breath. Return head to center. Slowly lower your left ear toward your left shoulder and hold for a breath. - Pelvic Brace
Take in a deep breath. On the exhale, draw in the pelvic floor and the belly button. Relax on the inhale.
5. Ballerina Legs
Time needed: Five minutes
Equipment: A yoga mat or other padded surface
This mini home workout is ideal for a mom who may be hanging out on the floor bonding with her baby during tummy time or stacking blocks with a toddler. It was designed by Mary Helen Bowers, former professional ballerina, founder of Ballet Beautiful, mom of four, and celebrity trainer for Natalie Portman, Tracee Ellis Ross, and Miranda Kerr. Bowers tells DailyOM that five minutes is all it takes for “a killer booty lifting and leg lengthening.” And no dance experience is necessary! For the entire workout, you will be in a tabletop position (on your hands and knees), keeping your back flat, your hips even, and your abs tight.
- Arabesque Lifts
Extend your right leg behind you. Keeping your leg straight with toes pointed, lift your leg toward the ceiling while maintaining a flat back. Don’t go too high, which would cause you to arch your back. Good form is more important than height! Lower down to the mat and then lift again. Do four sets of eight lifts and then stretch with a Child’s pose (bringing your bottom down to rest on the backs of your legs, allowing your belly to rest on the floor and stretching your arms out in front of you to keep the back lengthened). Do four more sets of eight lifts on the left side. - Arabesque Extension
Extend the right leg straight behind you as you did in the first exercise. Then bend your right knee and return it back to the floor (still bent, without letting it touch). Extend and straighten the right leg behind you and repeat returning the knee back down. Tip: Don’t press into the wrists. Instead, focus on engaging the core with each extension. Do four sets of eight extensions, then do a Child’s pose stretch. Change sides. - Attitude Lifts in Parallel
Raise your right leg behind you and bend the right knee. Turn in the hip so that your knee is facing down and your leg is parallel to the wall. Pull the abs in tight and point your toes to the ceiling. Lift your leg as though your toes are tapping the ceiling. Do four sets of eight lifts, then do a Child’s pose stretch. Change sides. - Rainbow Lifts
Extend your right leg behind you with your toes pointed and bring to the outer edge of your yoga mat. Lift your leg in a rainbow arch, touching your toes to the opposite edge of the mat. Do four sets of eight lifts, then do a Child’s pose stretch. Change sides. - Tap and Cross Extension
Extend your right leg behind you and touch the right outer edge of your yoga mat. Keeping your leg straight, lift and return back to center (the leg should stay in the air), and then lower back down to the right edge of the mat. Do four sets of eight extensions, then do a Child’s pose stretch. Change sides.
For a visual of the Ballerina Legs mini workout moves, see the video that Bowers has provided.
6. Bedtime Wind-Down
Time needed: As much or as little as you have
Equipment: A wall or bed
This gentle mini workout, designed to do before bed, is more of a cooldown than an exercise. But it’s equally important for stress relief and deep relaxation for quality sleep — two things all moms could use more of. It could also be a nice activity to do together with a child who has a hard time falling asleep themselves.
Lying on the floor or on your bed, put your legs up against the wall (so that your calf muscles are resting against it). This helps alleviate the pressure and strain put on your lower body during the day.
Place your hands on your stomach and envision your belly is like a balloon. When you breathe in, fill the balloon and allow it to expand. When you exhale, allow it to relax and contract. “When done properly, diaphragmatic breathing helps activate the correct muscles for breathing … rather than using accessory muscles like our neck or chest muscles for breathing,” says Kehoe. “This helps improve our ability to take deep breaths, improving blood flow and oxygenation to the rest of the body … lowering the heart rate, lowering blood pressure, and decreasing levels of stress hormones.”
So if a full-fledged workout doesn’t happen due to the 97 other things you had on your plate that day, it’s perfectly okay. Just lie on your back and breathe deeply. Thank yourself for a job well done. And then get some sleep.
