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Simple Morning Exercises for Busy Moms: Start Your Day Strong!
Are mornings a whirlwind of breakfast, backpacks, and keeping everyone on schedule? If you’ve been trying to carve out some time for fitness but struggle to get to the gym, quick home workouts can be a game-changer. A short, effective morning exercise routine can help boost your energy, improve your mood, and get you centered before you jump into your busy day. Here’s a simple, three-day workout plan designed for busy moms—no gym equipment required! All you need is 15-20 minutes, a little space, and your favorite playlist.
SIMPLE WORKOUTS
Shantae Coates RN-BSN
11/3/20242 min read
Why Morning Workouts?
Starting your day with movement helps wake up your body and mind. Plus, squeezing in some exercise in the morning means it’s done for the day, even before the kids are up! You don’t need fancy equipment, and you can do these exercises with common household items. If you’re looking for a few useful additions, here’s a set of affordable resistance bands that work great for home workouts!
Warm-Up (5 Minutes)
Before you start each workout, take a few minutes to get your blood flowing and muscles warmed up:
1. Arm Circles – 1 minute
2. High Knees – 1 minute
3. Jumping Jacks – 1 minute
4. Torso Twists – 1 minute
5. March in Place – 1 minute
This gentle warm-up will prep your body for movement, helping reduce the risk of injury.
Day 1: Core and Lower Body Focus
Wake up your core and legs for a strong start to your day!
- Bodyweight Squats – 3 sets of 15 reps
- Glute Bridges – 3 sets of 15 reps
- Plank – 3 sets, hold for 20-30 seconds
- Lunges – 3 sets of 10 reps per leg
Cool-Down: Stretch your hamstrings and quads for 1-2 minutes each.
Day 2: Upper Body and Cardio
Get your heart rate up while toning arms and shoulders.
- Push-Ups – 3 sets of 10 reps (modify on knees if needed)
- Tricep Dips (using a chair) – 3 sets of 12 reps
- Mountain Climbers – 3 sets of 30 seconds
- Shadow Boxing – 3 sets of 1 minute
Cool-Down: Gently stretch your arms and shoulders for 1-2 minutes each.
Day 3: Full-Body Circuit
Work out the whole body for a quick energy boost.
- Burpees – 3 sets of 10 reps
- Bodyweight Squats with Calf Raise – 3 sets of 15 reps
- Bicycle Crunches – 3 sets of 20 reps
- Side Plank – 2 sets of 20 seconds each side
Cool-Down: Stretch your core and legs, holding each stretch for about 30 seconds.
Tips for Success
1. Stay Consistent: Make it part of your morning routine to get the best results.
2. Use What You Have: No dumbbells? Use water bottles as weights. Need resistance? Try these [resistance bands](https://www.amazon.com/dp/B08L6PCX9L).
3. Focus on Form: Quality over quantity—good form prevents injuries and helps target the right muscles.
4. Track Your Progress: Small improvements, like holding a plank a few seconds longer or adding an extra rep, show you’re getting stronger!
Final Thoughts
These short, structured workouts help you start the day on a strong note. By dedicating a few minutes each morning to fitness, you’ll feel more energized, focused, and ready to handle whatever the day brings.
Ready to kickstart your morning fitness journey? Grab a set of Amazon’s highly-rated resistance bands to make the most of your workouts!
