Best 30-Minute Workouts for Busy Moms

Somewhere between work, packing school lunches, and shuttling your children to and from school, you've penciled in a daily workout. The problem is you never seem to be able to carve out enough time to get it done.

Moms have to juggle family and work life, which usually means putting others first. In most cases, workouts are skipped because of a last-minute doctor's appointment, unexpected school project or carpooling commitment. Then it's homework, dinner and next-day prep.

Here's the good news: you only need 20 to 30 minutes to complete a heart-pumping, calorie-burning workout. You can even do it right in your living room.

With a little planning, you can relieve stress from the day and meet your fitness or weight loss goals with a workout focused on quality, not quantity.

When you're home, you don't need weights, use items around your house: towel, laundry basket and water bottles will work. If you have time to go to the gym, all you need is 30 minutes to complete the circuit. Each workout tests your body from head to toe, strengthening your muscles and blasting belly bloat.

More: 20-Minute Tabata Workout

At-Home Circuit

Squeeze in this workout while the kids are busy with their homework, in between laundry loads or while the family meal is simmering in the slow cooker.

  1. Lower body: Towel hamstring curls - 15 reps
  2. Upper body: Push-up/Clap push-up - 10 reps
  3. Lower body: Jump lunge - 20 reps (10 per leg)
  4. Core: Towel pikes - 15 reps

Tools: A towel

Set up: Treat this as a circuit. Complete the first movement and then move on to the second movement, then the third etc. Once you complete all four exercises, go back and complete the first movement to begin the second set.

Sets: Beginners complete two sets to start. More experienced exercisers can work up to five sets. Time yourself every time you complete the circuit to track your progress.

More: 5 Best At-Home Workout DVDs

At-Gym Circuit

Don't waste time; once you walk into the gym, get right to it. This circuit can be done in 30 minutes or less if you push yourself to keep moving.

  1. Lower body: Barbell thrusters - 12 reps
  2. Upper body: Dumbbell squat and press - 12 reps
  3. Lower body: Single-leg dumbbell deadlifts - 12 reps (6 reps per leg)
  4. Core: Push-up and knee tuck (Use TRX, slider or towel) - 12 reps

Tools: Barbell, dumbbells and either a TRX, slider or towel

Set up: Treat this as a circuit. Complete the first movement and then move on to the second movement, then the third etc. Once you complete all four exercises, go back and complete the first movement to begin the second set.

Sets: Beginners complete two sets to start. More experienced exercisers can work up to five sets. Time yourself every time you complete the circuit to track your progress.

More: TRX for Stronger, Leaner Legs

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About the Author

Doug Balzarini, CSCS, MMA-CC

Doug Balzarini, CSCS, MMA-CC, is a fitness professional and the founder of DB Strength in San Diego. He is also the head strength and conditioning coach for Alliance Training Center where he works with many top professional MMA athletes. Visit www.dbstrength.com for more information.

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