6 Week At Home Workout Plan For Busy Mothers With No Time For The Gym

Becoming a mother is the biggest blessing in life, and the purest miracle one could possibly experience. However, motherhood brings countless responsibilities, so moms often lack time to dedicate to themselves and hit the gym.

Having the importance of a healthy and strong body in mind, we highly recommend the following 6-week at-home workout plan.

It is a perfect opportunity to tone the body, gain muscle, and lose weight. The exercises require no equipment, so mothers can do them whenever and wherever they can.

Here is the weekly plan:


  • 15 Lunges
  • 40 Sit-Ups
  • 30-second Plank
  • 5 Push-Ups
  • 20 Squats
  • 10 Butt Kicks
  • 25 Crunches
  • 35 Jumping Jacks


  • 35- second Plank
  • 30 Lunges
  • 15 Butt Kicks
  • 40 Squats
  • 25 Crunches
  • 20 Sit-Ups
  • 5 Jumping Jacks
  • 10 Push-Ups


  • 40- second Plank
  • 20 Squats
  • 35 Jumping Jacks
  • 5 Sit-Ups
  • 15 Push-Ups
  • 30 Butt Kicks
  • 10 Lunges
  • 25 Crunches


  • 40- second Plank
  • 15 Butt Kicks
  • 25 Squats
  • 30 Jumping Jacks
  • 35 Sit-Ups
  • 20 Crunches
  • 5 Lunges
  • 10 Push-Ups


  • 25 Jumping Jacks
  • 30 Sit-Ups
  • 5 Push-Ups
  • 40 Crunches
  • 15- second Plank
  • 20 Butt Kicks
  • 35 Squats
  • 10 Lunges

Rest during the weekends.

 Here is the amount of cardio exercises you need to complete every week:

  • 1st week- 30-second sprint, 30-second jog (5x)
  • 2nd week- 35-second sprint, 45-second jog (6x)
  • 3rd week- 45-second sprint, 60-second jog (7x)
  • 4th week- 50-second sprint, 45-second jog (7x)
  • 5th week- 55-second sprint, 30-second jog (6x)
  • 6th week- 60-second sprint, 45-second jog (5x)

For best results, schedule the workout plan, log your steps, and never over-exercise. Moreover, make sure you drink plenty of water before and after your workout.

Experts advise training for 45-60 minutes every day when you are trying to lose weight. Yet, the general recommendation is to spend at least 3 hours- or 200 minutes per week, at a moderate intensity. Beginners should start by exercising 50 minutes per week, and gradually increase the time.

Even if you are unable to find this time, during the day, Jennifer Gelman, the mom behind BWMC Fitness, proposes “snack-size exercise,” which means to squeeze the daily workout in at any time:

“There are ways to make fitness happen in a busy family. Five minutes is better than nothing and later in the day, or tomorrow, get another five.  You have to do what works for you if you don’t have a continuous 30 minutes.”

Remember not to be hard on yourself. You can skip a day if your child is sick, or you had a very busy day at work. Your goal should be to exercise on a regular basis and take care of yourself.

When you need a bit of motivation, think about how great you feel after your workout. You are tired, but somehow full of energy, in a good mood, willing to complete all your daily activities.

You feel empowered, and this is the vision you need to light the spark within you.

Don’t think of the ideal weight you wish to achieve, but focus on this amazing feeling, as you are about to transform your body!