They say if you want something done, ask a busy person. If you want something done, done fast, and done well, ask a Mum!
Being a mother can come with challenges and lifestyle restrictions. Sometimes some self-neglect too, putting the wellbeing of children, partners, and careers first. But if you are not doing something for you, not feeling the best version of you, then life can become a little less than satisfying.
Exercise is so important not only for the health benefits, but also its large impact on a busy Mum’s productivity, and mental health.
I train a lot of Mum’s and find that working out while baby sleeps works perfectly for them, so…
Here are my top workout tips for Mum’s:
QUALITY OVER QUANTITY
If you only have 20-30 minutes, then make the most of it. If you can’t get to a gym, it doesn’t matter; you can workout anywhere, anytime with little or no equipment! Your home is the perfect place to get started, get comfortable, and stay on top of everything while your baby is down for a nap.
HAVE YOUR SESSION PLANNED
Have a series of short circuits ready to go that you can pick from. Keeping your sessions to “time-based” circuits are great as you know exactly how long you have while the baby is down. Try a mixture of Tabata circuits like 20 seconds on 10 seconds off, or 45 seconds on 15 seconds off.
HAVE A HEALTHY SNACK OR LUNCH PREPARED
After you train, the baby is going to be taking all your attention once they are awake, right? Things get a little hectic again. Have healthy snack or lunch pre made so you can either eat on the run, or sit down and enjoy your post workout meal in peace before you get back into your day. Find your favourite staples and go to’s from Lorna Jane’s EAT GOOD FOOD book, and you you’ll continue to FEEL good, long after you have finished that session. Remember, feeling fit and healthy isn’t just about the exercise, it’s about nourishing from the inside, out!
Try this full body, workout that will take nothing but 20 minutes of your time. Your heart rate will be up due to the circuit nature of this workout. You’re getting more bang for your buck, with one workout, one piece of equipment, and both strength and cardio training in one!
Complete 2 – 3 Rounds
Complete as many reps (maintaining form) as you can in 45 secs, then rest for 15 secs before moving to the next exercise.
- Alternating Step Back Lunges – Torsion Bar, Barbell or Dumbbells
- Jump Squats
- Floor Hip Thrusts – Torsion Bar, Barbell or Dumbbells
- Plank Hold
- Squat to Over Head Press – Torsion Bar, Barbell or Dumbbells
- Floor Bench Press on back – Torsion Bar, Barbell or Dumbbells
- Mountain Climbers
- Bent Over Bar Row – Torsion Bar, Barbell or Dumbbells
- Lateral jump Lunges
Remember the best version of you, physically, emotionally, as a Mum, and as a career woman are just on the other side of your workout. Do it for YOU, and make YOURSELF proud.
Love this? Check out:
- 5 Active living Hacks For Busy Mum’s
- 4 Moves to Add Exercise To Playtime
- Moves For Mumma and Baby
- 5 Tips To Take Your From Surviving To Thriving As a New Mum
Coach Camilla Bazley is an internationally acclaimed athlete and one of the most sort after PT’s in Australia, with a client list that includes the likes of Talitha Cummins, Mark Beretta and Natasha Exelby. Camilla is an expert and ambassador for AUSFIT Torsion Bars.