5 Day Workout Routine at Home (for Busy Moms)

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Throw on some joggers, turn on Peppa Pig for those kiddos, and tie up your hair mama! I’m giving you a quick 5 day workout routine at home.

 

Being a mom can take up most of our time. Am I right? Between all of our mom duties, it’s hard to find the time to sleep- much less start a workout routine.

 

But, today, I’m challenging you to give yourself roughly 30 minutes for 5 consecutive days to complete this workout routine at home!

 

Go ahead and grab your water, throw down a towel, and let’s get started.

 

Background image of woman on yoga mat stretching with water bottle and weights in focus. Text overlay says 5 day workout routine at home for busy moms

 

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The Only Things You Need to Complete this 5 Day Workout Routine at Home

 

You technically don’t need anything except a few minutes for this quick and effective at home workout routine. 

 

But, I have listed a few things that can help you:

 

Equipment needed:

 

Optional equipment:

 

Getting Started with Your Workout Routine at Home 

 

Before I give you this routine, I have some efficiency tips for you. 

 

I want you to get the most out of this routine in all aspects: time, strength, and dedication. The last thing I am here to do is waste your time and energy.

 

I created this 5 day workout routine for busy moms at home. 

 

To do this workout routine effectively, you will want to push yourself as much as your mind, body, and soul will let you.

 

Even though I’m not in your living room (or kitchen, bathroom, wherever you decided to start your makeshift gym), you can rest assured I am 100% cheering you on!

 

If you feel like a certain day in this routine is too hard, you can choose to take longer rest periods or breaks as needed. 

 

Yes, I want you to push yourself. But, we do have limits.

 

On the flip side, although these workouts are only 30-50 minutes long, you may feel as though some are too easy.

 

If this is the case, it’s time to up your ante!

 

You can choose to add some resistance bands like this set, grab some heavier weights like these, or grab a kettlebell like this one

 

Or, if you have the time, you may go through the daily routine twice rather than once.

 

This 5 day workout routine at home can be as difficult, or simple, as you want it to be!

 

 

Here’s Your 5 Day Workout Routine at Home

 

Day 1-

 

  • Circuit 1- Repeat 3 times:

20 second jumping jacks

20 second standing toe touches

20 second rest

 

  • Circuit 2- Repeat 5 times:

1 minute squats

10 second rest

1 minute lunges (switching legs)

10 second rest

1 minute high knees

10 second rest

1 minute squat jumps

20 second rest

 

  • Circuit 3- Repeat 3 times:

30 sec plank hold

30 sec plank leg raises

30 sec rest

30 sec plank hold

30 sec mountain climbers

30 sec rest

 

 

Day 2-

 

  • Circuit 1- Repeat 3 times:

30 second jumping jacks

30 second toe taps

30 second rest

 

  • Circuit 2- Repeat 4 times:

15 push ups (use knees if needed)

30 mountain climbers

15 shoulder taps in bridge position

30 bridge jacks

 

  • Circuit 3- Repeat 4 times:

25 second big arm circles forward

25 second little arm circles forward

10 second rest

25 second big arm circles backwards

25 second little arm circles backwards

10 second rest

 

  • Circuit 4- Repeat 3 times

30 second plank hold

30 second bridge hold

30 second rest

 

Day 3-

 

  • Circuit 1- Repeat 5 times

45 sec jumping jacks

15 second break

 

  • Circuit 2- Repeat 4 times

25 second crunches

25 second reverse crunches

25 second lying toe touches

15 second rest

 

  • Circuit 3- Repeat 5 times

20 second standing crunches

20 second standing toe touches

20 second rest

 

  • Circuit 4- Repeat

15 push ups

30 second bridge hold

10 second rest

 

 

Day 4-

 

  • -Repeat warm up 5 times:

10 squats

10 lunges alternating legs

30 second rest

 

  • Circuit 1- Repeat 4 times

15 squat pulses

15 squat jumps

15 squats

30 second squat hold

1 minute rest

 

  • Circuit 2- Repeat 4 times

25 fire hydrants

25 bent knee kickbacks

25 straight leg kickbacks

25 cross over glute raises

1 minute rest

 

  • Circuit 3- Repeat 4 times

15 fist slams (ball slams without the weighted ball) 

15 Kettlebell swings (without kettlebell- focus on using hips to thrust forward)

30 second rest

 

  • Circuit 4- Repeat 3 times

15 calf raises regular stance

15 calf raises toes pointed in

15 calf raises toes pointed out

10 second rest

 

Day 5-

 

  • -Repeat warm up 3 times

30 second jumping jacks

30 second high knees

10 second rest

 

  • Circuit 1- Repeat 5 times

30 second push ups

30 second bridge shoulder taps

30 second push ups

30 second bridge hold

1 minute rest

 

  • Circuit 2- Repeat 4 times

15 burpees (you don’t have to jump, can walk in/out)

30 second mountain climbers

30 second plank ski jumps

1 minute rest

 

  • Circuit 4- Repeat 3 times

40 second push ups

20 second push up pulse

30 second rest

 

If your kiddos want to join in the workout, use them as weights or let them climb on your back for an extra challenge!

 

 

Why This 5 Day Workout Routine at Home Works for Moms

 

This workout routine is meant to be completed for a total of 6 weeks. 

 

At the end of your 6 weeks, I can nearly guarantee that you will feel more confident, productive, and healthy!

 

These workouts will provide you more energy throughout your day to get more done. But, it will also help strengthen your sleeping patterns!

 

If you seriously want to keep record of the improvements you’ll be making throughout this challenge, you can:

 

  • Start a fitness notebook to keep track of the weights- or lack of weight- used. 
  • Keep a gratitude journal like this to see the benefits of working out on your mental health.
  • Take pictures of your physical changes every 14 days.
  • Measure your inches every two weeks and keep in your fitness notebook.

By doing a variety of the tips previously mentioned, you’ll see some serious achievements in your mental health, physical health, and self-care by the end of your 2 months. 

 

Start Your Workout Routine at Home Now!

 

Ready, set, go! 

 

If 30 minutes seems overwhelming to set time aside for, start with 10 minutes.

 

Set your phone timer for as long as you have, run through as much as you can, and call it a day. Then, try to add 5 minutes the following day. 

 

Soon enough, you’ll be completing the full workouts and will have given 30 minutes to yourself!

 

This workout routine won’t only help you get that rockin’ bod you’ve always dreamed of.

 

It also gets you into the routine of prioritizing a little bit of me-time into your busy mom life! 

 

In two months from now, you will have wished you started today.

 

What’s stopping you?

 

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