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.
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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:
- Water and a water bottle
- Yoga mat like this or a bath towel
Optional equipment:
- Dumbbells like these or you can use household items (cans of vegetables, gallon jug, etc)
- Kettlebell like this
- Resistance bands like this set
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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