A Workout Plan for the Busy Mom

Let’s face it; when you’re a mom, especially one who works and has several other responsibilities outside of the household, health and fitness will more often than not be the last things on your mind.

Your family, the children in particular, will be at the top of your list of priorities, and whatever time you have will simply not be enough to dedicate to a series of proper gym sessions.

Fitness for Working Women and Mothers

The concept of fitness in itself has been almost foreign, for the aforementioned types of women, who have very limited time and space on their hands. However, in this day and age, there is a workout plan for everyone, even the busiest of people.

Although there are a limited number of fitness related options specifically for working mothers, with a little improvisation, a little time and a lot of willpower, you too can get as fit as a fiddle, and even fitter, no matter how busy you are.

The Busy Mother’s Workout Plan

Following is just such a plan. It focuses on fat loss, muscle toning and overall fitness and conditioning. There are two circuits that can be performed, either alternately or together, on any number of days. Although you can choose between the circuits, there is also the option of performing both in one session, for that extra fitness edge.

Circuit 1

This circuit is comparatively easier to perform, especially if you are a bit on the unfit side, due to the rest between each repeated set. However, the repeated sets also build up the intensity over time, as each superset is performed 3 times, with minimal rest, of no more than a minute in between sets.


5 minutes of a PT style, low impact combo, or jump rope.

Repeated Set 1

  • Plyometric Jumps: 30-35 seconds

Dumbbell Squats: 30-35 seconds, with light weights

Repeated Set 2

  • Snatch and Grab: 30 seconds
  • Dumbbell Lunges: 30 seconds

Repeated Set 3

  • Hopscotch: 30 seconds
  • Dumbbell Extenders: 30 seconds

Repeated Set 4

  • Criss Cross Jack: 30 seconds
  • Romanian Deadlift: 30 seconds

Repeated Set 5

  • Titanium Tucks: 30 seconds
  • Dumbbell Pulls: 30 seconds
  • Squats with Leg Kick: 30 seconds or 10 reps

Circuit 2

This circuit is faster paced, with each repeated set being performed without any rest. The rest period is in between the sets themselves. The rep scheme is 18-20 reps for each workout.


Cycling or HIIT for 5-7 minutes

Repeated Set 1

  • Dumbbell Shoulder Press
  • Barbell Lunge

Repeated Set 2

  • Tricep Dumbbell Kickback
  • Dumbbell Bicep Curl

Repeated Set 3

  • Standing Overhead Triceps Extension
  • Barbell Shoulder Press
  • Seated Side Lateral raise

Repeated Set 4

  • Exercise Ball Pull-In
  • Exercise Ball Crunch