Kudos to the moms out there who make it to the gym on a regular basis! You are doing great things for yourself and your family. But if going to the gym doesn’t fit your budget or schedule, there are some great options for at-home workouts. I’ve actually never been a member of a gym. Instead, I have built the habit and discipline of working out at home. Below, I’m sharing some at-home workouts for moms that I have used, loved, and highly recommend.
My Non-Negotiables For At-Home Workouts
1. Workouts must utilize little to no equipment. Other than weights, I need a workout routine that doesn’t involve specialized equipment. I follow workouts that either use bodyweight or dumbbells, or offer modifications in place of equipment I don’t have. I recommend 5, 10, and 15 pound weights to get you started, and maybe some mini resistance bands.
2. The workout instructor must be dressed appropriately and the music, if any, must be clean. Little eyes and little ears are always around.
3. Workouts must be 30 minutes or less. I don’t have time for anything over 30 minutes,. Quite honestly, if the workout is structured well, 30 minutes is sufficient.
At-Home Workout Programs
1. Nourish Move Love
Cost: FREE, with a membership option for a small fee
Description: I’ve used these workouts for a number of years. Lindsey Bomgren is native to Minnesota and has been creating free workouts on YouTube for a decade. As her audience has grown, she has added a team of people to support her online workout programs, including Rachel who is on her more recent workouts to provide modifications. NML has many stand-alone workouts and workout programs to choose from. I recently completed her newest program, Perform 20. It was challenging, but I loved it so much that I’m repeating the two-week program. The workouts are free, and you can subscribe to her email list to get a weekly workout plan. You can also become an NML member for additional workouts and perks. Being a mom herself, Lindsey is committed to functional strength training for the mom life. No matter your ability level or season of life, she’s got you. She’s tough, but so you are you!
2. Grow with Jo
Cost: FREE
Description: I initially discovered Grow with Jo when I was an avid Apple Watch user and needed to get in some steps or exercise to close my rings. Most of the workouts are low impact and Jo brings such a positive vibe to her workouts. Grab your kids! She has many themed workouts like an Encanto themed workout and a kids dance party workout!
3. Caroline’s Circuits
Cost: $35/month or $385/year (a free trial is available); follow on Instagram for free workout circuits
Description: I discovered Caroline’s Circuits on Instagram. She is all about strength training to build muscle that sustains us as we age. There is a paid subscription that I have tried and loved; however, she offers so much on her IG page that I no longer pay for the subscription. If you need the motivation, accountability, and structure of a weekly workout plan, then the subscription is well worth your money and much less than a gym membership. Caroline doesn’t lift heavy weights, but even with 5-10 pound weights you can burn out your muscles, especially with her arm workouts! All of her paid workouts are 30 minutes long, which is perfect for a busy mom! The free IG circuits she posts are easy to follow and can be done under 30 minutes, as well.
Tip: Save your favorite circuits in a folder on IG so you can easily return to them.
4. Get Mom Strong
Cost: $28.99/month, $69.99/quarter, $199.99/year (a free trail is available); follow on Instagram for free workout routines and general education about gaining strength after having kids
Description: This is another workout program I discovered on Instagram. Get Mom Strong focuses on prenatal and postpartum strength, giving specialized attention to the common issues our mom bodies face, like diastasis recti, prolapse, incontinence, pelvic pain, back and hip pain, core strength, etc. While the workouts are subscription-only, I have learned so much just from the IG account about proper formation and ideal movements for certain issues I need to tackle. According to the website, Get Mom Strong is recommended by pelvic floor physical therapists!
6. Tmac Fitness
Cost: $29.99/month or $147/year (a free trial is available)
Description: “20 minute workout. No equipment. No excuses” Say no more. Sign me up. Bodyweight workouts are the main thing here, but there is also yoga, fitness challenges, and kettlebell workouts. If you are short on time, this is for you! These workouts usually end with a quiet moment to breath and focus on positive things. It’s a great way to begin your day!
7. Refit Revolution
Cost: FREE and paid options
Description: If you love to dance, this is for you. I began following Refit Rev several years ago. I have no idea how I found these workouts, but they were an instant hit because the instructors dance to the latest hit music. It’s just plain fun and family-friendly. If you are a fly on the wall in my house after dinner, you may see me dancing along with my daughters to a Refit Rev workout. If you really love it, you can attend their training and become a Refit Rev Instructor! You can search on their website to find an instructor near you (this is usually for a fee) or you can find playlists of Refit Rev workouts on their YouTube channel (FREE!).
Making it to the gym is hard, and paying for a gym membership can be pricey when you are in the throes of raising kids. I hope these great at-home workout options keep your body moving and help you feel confident!
Do you work out at home? What workout programs would you add to this list?
