6 Awesome At-Home Exercises for Busy Moms

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*Special thanks to Ryan for being an awesome guest blogger!  Enjoy these 6 awesome at-home exercises for busy moms

As a busy mom, finding the time (or the money) to workout with a personal trainer can be extremely hard. Just making it to the gym alone is hard enough…but paying $50-75/hour additionally for a personal trainer is unfortunately out of the question for most.

Having a certified personal trainer to help hold you accountable and to inform you on “what’s the best exercise to do next” is wonderful and all…..but NOT at the current cost.

Having personally trained hundreds of clients ourselves, we see this problem firsthand based on our years of experience.

Introducing Prolific Fitness

Over the past year, we’ve set out to solve this problem by developing a mobile app, Prolific Fitness, which offers clients the same experience they would get by working with us 1-on-1 in a typical gym setting, but now everything happens 100% from your phone.

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We now work closely with a wide array of busy adults (moms/dads) as clients and cater their daily workouts around their schedule, exercise environment (at home, the gym), and their specific fitness goals.

If you’ve been looking for a little extra motivation to get back into shape, below are 6 Awesome Exercises for Busy Moms that will help get you started (look through all six to find a few you like).

Plus….the best part is that you can do all six of these exercises from home (without any equipment)….you can even do them while you’re binging your favorite show on Netflix OR when you create a 20 minute slot of free time 🙂 it’s up to you.

1) Mountain Climbers

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2) Chair Dips

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3) Forward Lunges

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4) Lying Hip Lifts

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5) Russian Twists

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6) Wall Sits

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There’s plenty of other beneficial at-home exercise we can recommend for you…..but these six exercises are great to start with 🙂

Unfortunately, training with a certified personal trainer at a gym is too expensive & inconvenient for most people.

We are changing that…..

We’ve created a more affordable solution that allows you to workout with your own certified personal trainer, 100% from your phone….instead of paying $50-75 per hour to work with us, clients pay only $39/mo & workout with us in the same capacity via their phone.

We have replicated the entire experience we give clients in the gym by having:

  • 24/7 direct trainer messaging within the app
  • live video capture
  • professional how-to videos
  • regular check-ins
  • and much more

You can download the app & sign up by searching “Prolific Fitness” in your phones App Store…it’s super easy!

How to download the app:

If you have an iPhone…click here -> Prolific Fitness- iOS Apple Store

If you have an Android…click here -> Prolific Fitness- Android Google Play Store

Feel free to ask us any further questions you may have on proper exercise form/technique, pick a few of the above exercises to start with, and most importantly…..have fun with it.

There’s no reason to dread exercising…..everyone has their own unique starting point.

We know….you’ll be sore the first few weeks getting back into a routine…..that’s okay (and totally normal). That soreness is a signal from your body telling you that it’s not accustomed to the new work load. The good news though is that your body will quickly adapt and you will start feeling better….day by day, week by week as you progress.

We’ll provide some more awesome exercises you can do at-home in our next post.

Until then….download the app with the links above and remember….”half the battle of getting back into shape is getting started.”

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Hello There!

I'm so honored that you've found us! I'm Heather, a Mom of 3 who blogs about parenting, food, occasional travel and how I overcame my daily struggle with anxiety. I miss sleeping and rely on coffee and laughter to get me through the day. I hope you enjoy and visit often!

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  1. Great tips! I can’t always get to the gym so this is really useful! I will definitely try these in-between gym sessions!

  2. I need to start some kind of exercises that would strengthen my back. I think a couple of these might help and of course if I could do them all, all the better.

  3. I love the simplicity of these workouts. I’m actually looking forward to getting back into shape after this pregnancy.

  4. These are great and simple exercises. The app virtually seems to bring the gym and the trainer home. I do a combination of Yoga, weight training and stretches as part of my fitness regimen.

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      Author

      Thanks Sandy 🙂 yep, we take the personal experience that we offer clients & bring everything to clients via a mobile app….which makes it more convenient & allows the price to drop significantly (without losing any value).

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      Hey Sara,

      You’ll like it a lot. I’m the founder & built the app.

      Search “Prolific Fitness” in your app store & you can download it right from there….super easy. Then you go through the initial fitness goal questions. Once I see your name come through, I’ll personally message you in the app & we can chat more about what you’re looking to accomplish.

      We give clients in the app the same experience as you would get in the gym, but for an affordable cost 🙂

  5. I do wall sits all the time. They are ridiculously painful in the beginning, but so worth it. I can really feel the difference in my legs.

  6. I have to admit that I need to exercise a little more. I got the diet part down and it’s really just the exercises that I need to work on. I think this app makes it more easy!

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      Hey Carol,

      I hear you. Having the motivation to consistently stay with it is tough….diet is essential so that’s great you have that part set…

      We could absolutely help you in the fitness area…..way more convenient & you get the same experience of working out directly with a certified personal trainer…via your phone.

      Download the app on your phone & we can chat more about your fitness goals 🙂

  7. I need to start trying these out! I do try to jog daily, but I need to do other exercises to help with muscles. My arms especially could use some help.

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      Author

      Hey Amber, we have plenty more awesome exercises 🙂 feel free to download the app on your phone to see how it works!!

  8. Wall sits and I are mortal enemies. I mean I know they are good for me but oh how they hurt and I hate them so.

  9. These are great excercises for everyone. I just recently became a SAHD and am figuring out where to incorporate my fitness routine. Love the idea of a personal trainer via the phone.

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      Thanks Peter….appreciate it.

      We have several stay at home parents who love using the app. Some have us customize their workout weeks to be 100% at home & others prefer the gym. We custom tailor every single clients workouts based on where they want to exercise (home, the gym, etc)….so the app might work great in your case. You get the same close experience of working with a certified personal trainer in a gym….but now it’s from your phone, can do it from anywhere, & way lower cost.

      Feel free to download the app…..when I see your name come through, I will personally message you in the app & we can chat more about your fitness goals.

  10. You are totally speaking my language. When I exercise I don’t have a huge amount of time so whatever I can get done as fast as possible is what I want to do. I definitely think I will try a lot of these exercises while I’m working through my day at home.

  11. What a great app! I for one don’t really have the time to commute to the gym, but I do have the time to try these exercises out.

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      Hey Joanna,

      Thanks….glad you like it.

      Feel free to download the app on your phone to experience how it works 🙂

  12. I like working out at home on whenever I am traveling. What’s good about exercising it keep you fit and healthy. To stay active not necessarily needed an equipment , you can always do cardio and flexibility on your own. You just have to be resourceful and creative on your workout. I love the example you presented above.

  13. I love exercising at home when I can and apps like this definitely help me out. I think it’s awesome that it’s easy to use and that you can consult a trainer whenever you have to.

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      Author

      Hi Alison,

      Glad you like it.

      You should download the app to see how it works.

      The app is the first of it’s kind in that we have a team of certified personal trainers (with Bachelors/Masters degrees in their designated fields) on the other end working directly with each client…..which gives users a completely different experience than you would just get interacting with a piece of software with some stock exercise videos 🙂

      All the best!!!

  14. Oh I actually wanted to research some home exercises recently so that’s perfect! I would definitely start off with the chair dips.

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      Author

      Hey Kelly,

      Good idea. The chair dips are great for starters 🙂

      You should download the app on your phone too & get the full experience (convenience/accountability) ?

  15. This is great not just for moms but for any one who prefers to workout at home. I think the exercises are easy to follow and it’s really convenient.

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      Author

      Thanks Karen,

      Happy you like them….feel free to download the app. I think you’d like the convenience of it & the accountability part is great too. These few exercises in this post are just the tip of the iceberg 🙂

  16. This is great for folks wanting to exercise at home. I remember some of these exercises from when I was a teen, specifically the mountain climbers, lying lifts and chair lunges.

  17. Mountain climbers are hard, but they are great. They burn tons of calories. I need to try these others.

    1. Post
      Author

      Hey Robin,

      Agree 100%….Mountain Climbers are challenging 🙂 I like the name too….

      Best of luck trying to do the others….let me know if you have any questions on doing them (proper form, technique, if you want more exercises, etc). Always happy to help!!

  18. This seems great and really doable! I know I do not have time some days to make it to the gym but something like this is simple enough to keep up with. Thanks for the ideas and recommendation.

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      Author
  19. I love these! I have to do all of my exercising at home because of my schedule and I am always looking for things that work well!

    1. Post
      Author

      Glad you like them Debra 🙂

      There’s so many exercises you can do at-home. More exercises like this to come in the next post sometime soon.

      Feel free to download the app if you’d like too. We can custom tailored each workout week based on your workout environment…..so there’s no need to go to the gym if you want a program specifically made for you to be all at home.

  20. I like this workout. Plus the kids could even do it with me. The photos are great for knowing how to do all the different positions.

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      Author

      Thanks Candy!!

      Agreed…they’re absolutely kid friendly……..still unsure if they’re pet friendly though (my cat tries her best).

      Glad you enjoy them….more fun exercises to come in the next post.

  21. These are great and so easy to just do any time! Thanks for sharing – I don’t have time for the gym and I would love to incorporate some of these into my daily routine. (I could even sneak them in at work!)

    1. Post
      Author

      Thanks Marysa!!!

      Glad you like them….hope you can incorporate some into your routine.

      You should definitely download the app…..we can create custom tailored workouts each week based on your workout environment, so there’s no need to go to the gym if you want a program specifically made to do at home.

      Side note: if you do exercise #3 (Forward Lunges w/ item) at work, don’t use hot Coffee as the item 🙂

  22. I need major encouragement to get my butt to workout. I usually need to go to a class or walk with a friend. I am not sure if an app would work for me!

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      Author

      Hey Karissa!

      I hear you….getting motivated is one of the toughest parts 🙂

      You should try the app out to see. Based on what you’re saying, I think you’d see the form of accountability in the app would help….it’s working for a lot of others & they like the convenience.

      We can give you friendly workout reminders via message, touch base routinely to make sure you’re sticking to it, & we also sit back when you tell us you’re too busy/need a break.

      With the app, you’re in full control….but have the professional trainer their at your finger tips!!

      Hope this helps.

  23. These are some truly great exercises and I will certainly give them a try. What an awesome app also. I find myself very busy these days and I usually just take a quit walk with the weather allows, but I love these and has added them to my day.

    1. Post
      Author

      Thanks Lavanda! A nice walk/jog paired with 15-20 minutes of these before or after would be a great combination!

      These six exercises are just a few 🙂 download the app & you’ll see how we incorporate many others in as well (based on your exercise environment, current activity level, & your desired fitness goals).

  24. These are all great exercises. I love to do yoga everyday. Some of these movements are part of yoga too.

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