Get a full-body workout in 15 minutes! Discover 5 powerful workout styles perfect for busy moms to build strength and fitness fast.
When time is limited (as it so often is for moms), fitting in a workout can feel like a big ask. But the good news is, short workouts can still be effective when done right! Here are five workout styles that pack a punch and fit into even the busiest days:
EMOM workouts are ideal for moms who need structure. Set a timer for 10–15 minutes and choose 3-4 exercises like squats, hinges, push-ups, and shoulder taps. When the timer starts (0:00-1:00), do 8 squats and 6 push-ups. Rest for the remainder of the minute (so if it takes you 45 seconds to complete, you’ll get 15 seconds of rest). Then, at the top of the next minute (1:00-2:00), do 8 hinges and 8 shoulder taps on each side, and rest for the remainder of that minute. Repeat until your time is up (10-15 minutes). So, your “A” minute or even minute will be squats and push-ups, and your “B” minute or odd minute will be hinges and shoulder taps. Make sure you’re doing enough reps each minute to keep moving for 40-50 seconds.
For AMRAP, select 4-6 exercises and go through them in sequence, repeating as many rounds as possible within a set time. Try a circuit of squats, lunges, push-ups, rows, planks, and glute bridges for a full-body session. Work through each exercise, focusing on good form and maintaining a steady pace. The goal is about 10 reps of each exercise, continuing at an even pace without rest. Aim for continuous motion—no need to go too fast, but try to avoid slowing down.
Tabata is a high-intensity interval workout that alternates 20 seconds of effort with 10 seconds of rest for 8 rounds per exercise. For instance, try 20 seconds each of squats, mountain climbers, push-ups, and lunges, then repeat. It’s quick, effective, and boosts both strength and cardio fitness. You can do each exercise for 8 complete rounds, or switch to a new exercise every 20-second interval. Aim for about 12 minutes total, with a one-minute rest between rounds, completing approximately 3 rounds of Tabata.
Start with a low number of reps (say, 5) and add more each round. For example, do squats, lunges, and push-ups, increasing by 1-2 reps each round until you reach the end of your time. You can also start with a low number of reps, work up to an “end” number of reps (say, 15), and then work back down, only doing 15 reps once. Make sure to come back down using the same interval as you did going up. So, if you increased by 1 rep each time, decrease by 1 each time. Repeat the up-and-down pattern until time is up. You could also start at a high rep count, work down, then back up, or just work down as close to 1 rep as possible before time runs out.
Choose 4 exercises for this game (works with both dice and cards). For dice, use one or two. Roll, count the total, and that’s your rep count. Keep the exercise order the same, and rotate through. Continue until time is up. For the card game, assign each exercise a suit (clubs might be lunges, for example), then draw a card. Do the reps listed (if you pull a queen, do 13 reps). You decide—do you do 13 per leg, or round up to 14 total (making each leg even)? This approach is great for keeping things fresh.
When 15 minutes is all you’ve got, these methods help you make every second count. You’ll be building strength, endurance, and confidence with every workout!