Last Updated on January 19, 2026 by Lila Sjöberg
I used to think working out meant an hour at the gym, cute matching athleisure, and time to shower afterward. That was adorable of me. Now “working out” means doing squats while my toddler clings to my leg and calling it weighted resistance training. Improvisation is the mother of invention — or something like that.
If you’ve been waiting for the mythical “right time” to exercise, I have news: it’s not coming. But what if I told you that effective movement can happen in pockets of 5-10 minutes, requires no equipment, and can be done while supervising small humans who think your workout is an invitation to climb on you? 😅
Key Takeaways
Multiple short exercise bursts throughout the day are as effective as one longer workout — you don’t need a solid hour to benefit from movement. Bodyweight exercises require no equipment and can be done anywhere, including your living room floor covered in Legos. Consistency with short workouts beats occasional longer ones, so aiming for 10 minutes daily is smarter than planning (and skipping) 45-minute sessions. Exercise improves energy and mood more reliably than caffeine — and the effects last longer.
The Short Answer: Quick mom workouts work best in 5-15 minute bursts using bodyweight exercises like squats, lunges, planks, and push-ups. Do them during nap time, while dinner cooks, or even with kids present. Consistency matters more than duration — a little movement every day beats occasional longer sessions.
Let’s build a realistic approach to exercise that fits your actual life.
The Science of Short Workouts
Good news from the research world: you don’t need uninterrupted gym time to get benefits from exercise. Studies show that multiple short bouts of activity throughout the day provide similar cardiovascular and metabolic benefits as one continuous session. Three 10-minute walks equal one 30-minute walk in terms of health outcomes.
This is revolutionary for moms. You probably can’t find 45 minutes, but you might find three windows of 10 minutes scattered through your day. And that counts. It really, truly counts.
The other benefit of short workouts: they’re easier to start. The activation energy needed to begin a 10-minute workout is much lower than for an hour-long session. You’re more likely to actually do it, which means you’ll do it more often, which means better results than the perfect workout you never get around to.
Equipment-Free Essentials
No gym membership required. No fancy equipment. These fundamental movements can be done anywhere, anytime, in whatever you’re wearing.
Squats work your entire lower body and core. Stand with feet hip-width apart, sit back like you’re lowering into a chair, keep your weight in your heels, and stand back up. Do 10-15 at a time. Bonus: toddlers find this hilarious to watch!
Push-ups build upper body and core strength. Start on your knees if needed — there’s no shame in modified versions. Even 5-10 at a time makes a difference when you do them consistently.
Lunges target legs and glutes. Step forward with one foot, lower your back knee toward the ground, and push back up. Alternate legs. Walking lunges down your hallway while kids follow behind you thinking it’s a game? That counts.
Planks strengthen your entire core without any movement. Hold yourself in a push-up position with your body in a straight line. Start with 15-20 seconds and build up. Yes, children will try to climb on you. Consider it added difficulty 😄.
The 10-Minute Morning Jumpstart
Before the chaos fully descends, carve out ten minutes for movement. It can be while kids eat breakfast or watch a show.
Try this simple routine: 1 minute of marching in place to warm up, 15 squats, 10 push-ups (modified as needed), 20 alternating lunges, 30-second plank, repeat once more, then 1 minute of gentle stretching. Total time: roughly 10 minutes. You’ll feel more awake than after coffee.
Our morning routine guide has more ideas for starting your day strong.
Kitchen Counter Workouts
The kitchen counter is secretly an exercise station. While waiting for water to boil, pasta to cook, or the microwave to finish, you can squeeze in movement.
Counter push-ups are easier than floor versions and still build strength. Standing calf raises while washing dishes give your legs a workout you’ll feel the next day. Wall sits are surprisingly brutal — slide your back down until your thighs are parallel to the floor and hold for 20-30 seconds.
Naptime or Quiet Time Quickies
If you’re lucky enough to have naptime, this is prime workout time. A 15-minute routine might look like: 2-minute warm-up, 3 rounds of 10 squats, 10 push-ups, 10 lunges each leg, and 30-second plank with rest between rounds, then 2-minute cool-down stretch.
Our energy-boosting essentials page has some workout gear recommendations if you want to level up.
Kid-Inclusive Movement
Sometimes the only way exercise happens is if kids are involved. Baby weight exercises are legitimate workouts. Hold your baby while doing squats or lunges. Dance parties count as cardio — put on music and actually dance until you’re sweating. Playground workouts use equipment you’re already at.
Making It Sustainable
Schedule it loosely — “during quiet time” instead of a specific time. Have a minimum viable workout for tough days. Don’t beat yourself up for missed days.
Our 15-minute self-love revolution talks more about fitting self-care into busy mom life.
Frequently Asked Questions
Is it okay to work out in short bursts instead of one long session?
Absolutely. Research supports that accumulated exercise throughout the day provides similar benefits to continuous sessions.
I’m exhausted — won’t exercise make me more tired?
Counter-intuitively, no. Movement actually generates energy by boosting circulation and releasing endorphins. Start gentle and notice how you feel after.
What if I’m postpartum? When can I start working out?
Generally, gentle walking can begin soon after delivery, with more intense exercise waiting until your 6-8 week checkup. Our postpartum recovery guide has more information.
Your Body Wants to Move
You don’t need to become a fitness person to benefit from movement. Start today — stand up, do 10 squats, sit back down. You just worked out.
Your body has done incredible things. It deserves a little attention. A little movement. A little care.
Ten minutes. That’s all. Let’s go, mama! 💪
Lila.
