The 15 Minute Workout For Busy Moms Who Want To Get In Shape But Don’t Have Time For The Gym!

Crystal Amelco

What I really like about health and fitness is that it isn't just about looking good or being strong, it's a whole lifestyle that encompasses your emotions, body, well being and focus.

I can really feel when I slack off with healthy eating or consistent exercise in every part of my life; personal and professional.

Fitness keeps me strong emotionally, physically, and mentally.

I don't follow a strict diet.

I enjoy food but I also see it as fuel for my body.

I like to focus on eating food that is either grows out of the ground or eats what grows out of the ground.

I also try to eat a variety of foods and include many different colors to ensure that I get a bit of each vitamin group.

As little preservatives and additives as possible, of course.

When it comes to exercise, I like a variety as well.

The bulk of my exercise is HIIT because I'm a busy mom but I also include cardio, kickboxing, weight lifting, and sports when I can.

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Busy Mom Workout

Mom’s have plenty of demands on their time.

Between the meals, the laundry, the homework helping, the wiping up children’s tears and the grocery shopping, finding time to work out can be downright difficult.

Does that mean that if you’re a busy mom you have no choice but to throw in the towel and except that you won’t be able to exercise regularly?

Heaven’s no!

For a mother to care for those she loves, she must first take care of herself.

Everyone knowns that regular exercise is an important part of a healthy lifestyle.

Luckily, there is a way for moms to fit fitness into their busy life with a short 15-minute workout.

I don’t care who you are, you can find 15 minutes in the day and if you can’t just wake up 15 minutes earlier!

What is this revolutionary workout, you ask?


High Intensity Interval Training, or HIIT for short, is a short but intense workout that can be done with no equipment and targets every muscle in the body as well as gets your heart rate pumping out of your chest.

With this type of workout, you get better results than you would with those boring treadmill workouts that take hours out of your day.

HIIT involves doing intense exercise for a timed interval followed by shorter intervals of rest.

This is repeated for a series of intervals of work, then rest, until the workout is finished.

For this type of training to work, you have to really give it your all during the working periods and allow your body to fully rest during the rest periods.

It’s hard to imagine that such a short workout can be so effective, but you have to try one to understand.

Not only do these workouts kick your butt, but they tone your muscles, rev up your metabolism and even suppress appetite.

They are also known for their ability to cause the afterburn effect, when your body continues to burn calories even after you have stopped working out.

Are you ready to give one a shot and start seeing your body transform?

Here is a quick full body workout requiring no equipment but a timer on your phone and space on the floor:

Mom’s Body Transforming HIIT Workout

By the way. We’ve now posted the worksheets for this workout at the bottom of this post!

Circuit 1

Jump Squats For 30 Seconds

Rest For 10 Seconds

Plank Jacks For 30 Seconds

Rest For 10 Seconds

High Knees For 30 Seconds

Rest For 10 Seconds

Swan Dive For 30 Seconds

Repeat circuit 1 once more then rest for 1 minute!

Circuit 2

Burpees For 30 Seconds

Rest For 10 Seconds

Star Jumps For 30 Seconds

Rest For 10 Seconds

Mountain Climbers For 30 Seconds

Rest For 10 Seconds

Reverse Lunge For 30 Seconds

Rest For 10 Seconds

Repeat circuit 2 once more then rest for 1 minute!

Core And Ab Circuit

Rocking Plank For 30 Seconds

Rest For 10 Seconds

JackKnife For 30 Seconds

Rest For 10 Seconds

Crunches For 30 Seconds

Rest For 10 Seconds

Bicycles For 30 Seconds

Yay! You did it! Feel great?

You can build your own HIIT workout by following this pattern and changing the moves to whatever you please.

The great thing about HIIT workouts is that you don’t need any equipment and the workouts can be done in 10-20 minutes!

Download The Worksheet Below!

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