The Ultimate Busy Mom Workout Schedule (Perfect For Beginners)

Last Updated on August 15, 2022 by TJ Daniels, Certified Personal Trainer

At Qwik Fitness, we believe in making workouts accessible for everyone, regardless of age, gender, and other time commitments. 

We know that many moms around the world would love to make fitness a priority, but feel overwhelmed by the idea of following a workout routine on top of looking after the kids and working a job.

The Ultimate Busy Mom Workout Schedule (Perfect For Beginners)

That’s why we’ve developed the ultimate workout schedule for busy moms! It features qwik workouts that are easy to fit around other commitments, and it’s beginner-friendly, so you can get straight into this regimen no matter where you are in your fitness journey! 

The Busy Mom Weekly Workout Routine

Our ultimate busy mom workout regimen is effective without being overly intensive. 

The reason so many moms feel intimidated by the idea of starting a workout plan is that many people in the fitness industry promote the idea that you need to be working out 5 to 6 days a week for hours at a time. Instead, our workout plan for moms includes 4 workout days, interspersed with 3 rest days: 

Weekly Overview 

  • Monday: Upper body workout
  • Tuesday: Lower body workout
  • Wednesday: Rest day
  • Thursday: Upper body workout 
  • Friday: Lower body workout
  • Saturday: Rest day
  • Sunday: Rest day

Here’s a breakdown of which exercises you’ll be doing on days 1, 2, 4, and 5. Before you get started, make sure you have some closed resistance bands to use. 

Day 1 (Upper Body) 

On the first day of your workout routine, you’ll be targeting the upper body. 

Start with 3 sets of incline pushups, with 8 to 10 reps in each set. If you’re not sure what incline pushups are, it just means pushing up from a raised surface (like a bench, for example) instead of from the floor. 

Next, you’ll be doing some banded bicep curls. Stand on the resistance band with your feet hip-width apart and pull the other end of the band upwards in the bicep curl motion. You should do 3 sets of these, and each set should comprise between 10 and 12 reps.

The third exercise of the day is pike shoulder taps. To do this exercise, bend over so that both your hands and feet are flat on the floor.

Then, take one hand and touch it to your opposite shoulder before putting your hand back down and repeating on the other side. 3 sets of 20 reps is ideal.

Your final exercise for day 1 is 3 sets of 12 to 15 wall pulls. All you need for this exercise is a door frame! Simply lean back while holding onto the door frame in front of you and use your arms to pull yourself back into a straight standing position. 

Day 2 (Lower Body)

Day 2 is lower body day! It’s time to give your upper body a rest and focus on building strength in your legs and glutes. 

You’ll start with 3 sets of sumo squats, with 8 to 10 reps in each set. Sumo squats are like regular squats except your feet are further apart and pointed slightly outward. 

Next up, we have lateral band walks. Again, you’ll do 3 sets of 8 to 10 repetitions. Using your resistance band around your thighs, step to the side with one leg and then follow with your other leg. This is 1 rep. Make sure to do equal reps on both sides!

Now it’s time for 3 sets of 20 glute bridges! Lie on your back with your knees bent and contract your glutes, pushing upward with your hips. Hold before lowering back down.

Your final exercise of the day will be an incline plank. Like the incline pushup, you’ll need to use an elevated surface like a bench so that your body is angled at an incline while you hold your plank. You’ll do 3 planks, each lasting 20-30 seconds.

Day 4 (Upper Body)

After your rest day on day 3, it’s straight back to upper body on day 4!

You’ll start with foot-supported dips. For this exercise, it’s best to get two chairs or benches on either side of your body. Lower yourself into a crouching position with one hand on either chair/bench.

Push through your hands until your arms are straightened, lifting your body with your feet remaining on the floor. Do this for 3 sets with 8 to 10 repetitions in each.

Now get out your resistance band because it’s time for banded rowing! Loop the band around your feet while in a seated position with your legs stretched in front of you. Now pull your arms in toward your body in a rowing motion 10 to 12 times. Repeat for 3 sets.

Moving on to the banded lateral raise, stand with your feet hip-width apart and loop your band around one foot, holding the other end of the band in the opposite hand. Now lift your arm upward and out to the side for 3 sets of 12, then repeat on the other side.

The last exercise for day 4 is the tricep extension, side-lying variation. Lay on one side and wrap the arm nearest to the ground around your torso. Then, cross your other arm in front of your body and place your hand flat on the floor.

Use that arm to push your upper body off the ground. You should do this 6 to 8 times on each side.

Day 5 (Lower Body)

This is the last workout day before your two rest days, so make the most of it! 

The first exercise is the reverse lunge. You’ll be doing 3 sets of 8 to 10 of these. Extend one leg out behind you and lower into a lunge position, making sure to repeat on each side equally.

After that, it’s time for kneeling squats. Start kneeling up on a padded surface with your toes curled under. Then drop down so that you’re almost sitting on your heels. Repeat for 3 sets of 15.

You’ll now work your glutes and hips with some clam shells. Laying on one side, support your upper body with your forearm and put your feet together with your knees bent.

Keeping your feet together, lift the upper leg so that the knee is pointing upward. You should do 10 to 12 reps per side for 3 sets.

Last but not least, we have incline mountain climbers. These are tough, but don’t give up! Create a straight line with your body, supporting yourself with your hands on a chair or bench.

Bring one knee up toward your chest, then bring it back down and repeat with the other leg. One set should last 20 seconds, and you’ll do 3 sets in total.

Final Thoughts 

Working out as a mom can be tough, but with this simple workout plan, it’s definitely doable! 

Take advantage of nap time when you can, and you can even try getting the kids involved. If you find that you simply don’t have time to complete the whole workout one day, don’t worry – just do what you can! Something is always better than nothing. 

To all the moms out there, good luck on your fitness journey! We believe in you.

TJ Daniels, Certified Personal Trainer
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