Tips for burned out moms: at home quick and easy weight workouts

Being a Mom is the Most Demanding Job in the World! Between changing diapers, packing lunches, and chasing after our kids as if they were Olympic athletes, finding the energy to exercise can feel like a myth. But wait! I have good news! You can stay in shape without spending hours at the gym or ending up exhausted. Just 10-20 minutes a day can help you strengthen your body and boost your energy to survive the daily chaos.

Why is Exercise Important?

Exercising isn’t just about “looking good”—it’s so much more! Both cardio and strength training offer incredible benefits for us multitasking moms:

• Boosts energy: Although it sounds contradictory, exercise actually gives you energy!

• Strengthens your body: Carrying kids, grocery bags, and school backpacks isn’t easy. Strength training prepares you for all of that.

• Improves mood: A little sweat and endorphins can make you feel like you can conquer the world (or at least survive another day!).

• Helps maintain a healthy weight: No strict diets or endless routines—just a bit of consistency and self-love!

• Prevents bone issues: Strength training helps prevent osteopenia and osteoporosis, two conditions that affect many women as they age.

Tips for Exercising at Home… Even When You’re Tired!

1. Start with just 10 minutes a day

You don’t have to be a fitness queen to start. Just 10 minutes a day will make a difference. Over time, you’ll be surprised at how your endurance increases.

2. Cardio + weights is the key

Combine cardio and weight exercises. Start with 10-15 minutes of cardio. If you don’t have a stationary bike, go up and down stairs, jump rope, or take a quick walk around the block! Then move on to weight exercises.

3. Divide and conquer

If you don’t have 40 straight minutes, do two sessions of 10-15 minutes: one in the morning and another in the afternoon.

4. Involve the kids

Let your kids join the workout. They can be your “weights” or simply enjoy watching you do squats while they laugh.

5. Make it fun

Put on your favorite playlist and move! The time will fly by.

6. Set a reward

After working out, enjoy a 15-minute break watching your favorite show or browsing social media.

7. You don’t need much equipment

Use what you have on hand, like water bottles or thermoses. If you’re feeling motivated, invest in small dumbbells.

8. Easy and free online routines

Search for “easy exercise routine for seniors,” and you’ll find 10-15 minute videos with warm-ups and stretches.

9. Don’t get discouraged

We often think that if we don’t spend an hour at the gym, we’re not achieving anything. Not true! I started with 10-15 minute routines twice a week, and now I do 30 minutes three times a week, even increasing the weights!

10. No pressure or formality

If you don’t know when to exercise, just use any available time without worrying about doing it “right.” You don’t even need to change into workout clothes.

You don't need a lot of material to exercise at home, even everyday objects, such as a chair or two bottles with 600 ml water, are more than enough

Quick 10-Minute Routine

To get started, here’s a simple, no-fuss routine:

• Squats with weight (2 water bottles) – 3 sets of 12 reps

• Glute bridges – 3 sets of 15 reps

• Shoulder press with water bottles – 3 sets of 12 reps

• Plank – Hold for 30 seconds, 3 times

This works arms, legs, and core—just what you need as a mom.

Adapt Exercises to Your Level

If any exercise feels challenging, try the beginner version! For example, with squats, you can start by lowering just a bit, or for push-ups, do them against a wall.

Go at Your Own Pace

Remember, the goal isn’t to train like a fitness model but to feel good about yourself and your life as a mom. Don’t pressure yourself; if finding time or energy is tough right now, that’s okay! Later, you’ll be able to do more. Invest in what works for you, like I did with a compact treadmill to combine TV series and exercise.

Even if progress feels slow, week by week you’ll notice a difference when lifting heavy things or climbing stairs. Before you know it, you’ll have been exercising for a month! So start today—10 minutes, whatever you can, it all counts!