Physical Wellness

Exercise Essentials: The Best Workouts for Busy Mums

For many mums, finding time for exercise amidst the demands of family, work, and household responsibilities can feel like a daunting challenge. However, prioritising physical activity is essential for maintaining overall health, boosting energy levels, and reducing stress. Fortunately, there are plenty of effective workouts that busy mums can incorporate into their daily routine, even with limited time. In this blog post, we’ll explore some of the best types of exercise for busy mums that are both efficient and effective in helping you stay fit and healthy.

High-Intensity Interval Training (HIIT)

High-intensity interval training (HIIT) is a time-efficient workout that involves alternating between short bursts of intense exercise and brief periods of rest or recovery. HIIT workouts are perfect for busy mums because they can be completed in as little as 20-30 minutes and require minimal equipment. HIIT sessions can be tailored to your fitness level and preferences, with exercises such as squats, lunges, push-ups, and burpees performed in quick succession to elevate heart rate, burn calories, and build strength and endurance. Incorporating HIIT into your routine just a few times a week can help you maximise your workout time and see results quickly.

Bodyweight Exercises

Bodyweight exercises are another excellent option for busy mums, as they can be done anytime, anywhere, without the need for any equipment. Bodyweight exercises such as squats, lunges, push-ups, planks, and mountain climbers engage multiple muscle groups simultaneously, providing a full-body workout that builds strength, improves endurance, and boosts metabolism. These exercises can easily be incorporated into your daily routine, whether you’re at home, at the park with the kids, or even in the office during your lunch break. By incorporating bodyweight exercises into your routine, you can build a strong, lean physique without needing to set foot in a gym.

Cardiovascular Exercise

Cardiovascular exercise is essential for maintaining heart health, improving endurance, and burning calories, making it a valuable addition to any fitness routine. For busy mums, incorporating cardiovascular exercise into daily activities can be a practical and efficient way to stay active. Activities such as brisk walking, jogging, cycling, swimming, or dancing can all help elevate heart rate, improve circulation, and boost mood and energy levels. Aim for at least 30 minutes of moderate-intensity cardiovascular exercise most days of the week to reap the benefits of improved cardiovascular health and overall wellbeing.

Yoga and Pilates

Yoga and Pilates are excellent options for busy mums looking to improve flexibility, strengthen core muscles, and reduce stress. These mind-body practices focus on controlled movements, breath awareness, and mindfulness, making them ideal for promoting relaxation and reducing tension in both body and mind. Many yoga and Pilates classes offer short, 20-30 minute sessions that can easily be squeezed into a busy schedule, or you can follow along with online videos or apps from the comfort of your own home. By incorporating yoga and Pilates into your routine, you can improve posture, increase flexibility, and enhance overall physical and mental wellbeing.


In conclusion, finding time for exercise as a busy mum is achievable with the right approach and mindset. By incorporating efficient and effective workouts such as HIIT, bodyweight exercises, cardiovascular exercise, and yoga and Pilates into your routine, you can stay fit, healthy, and energised, even with limited time. Remember to prioritise consistency and listen to your body’s needs, and don’t be afraid to get creative with your workouts to make them fit into your busy schedule. With dedication and determination, you can prioritise your health and wellbeing and set a positive example for your family.

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