No Gym, No Problem: Five Effective Full Body Bodyweight Workouts for Moms (With Workout Plan)

As a mom, finding time for yourself can feel like a luxury, and hitting the gym? Between childcare, work, errands, and everything else on your plate, fitting in a dedicated workout can seem impossible. But what if I told you that you don't need fancy equipment, a gym membership, or even a huge chunk of time to get an effective workout in?

The truth is, your own body is a powerful tool, and with a little guidance, you can build strength, boost your energy, and feel great right from your living room, backyard, or even a park. In this post, I'm diving into five effective bodyweight workouts that are beneficial for busy moms. These routines are flexible, require zero equipment, and can be done whenever and wherever you find a few spare minutes. Get ready to reclaim your fitness, mama, no gym needed!

Remember to listen to your body and go at a pace that works for you. Guidance is provided in the form of text and demo videos to help you follow the exercises. Before performing any workout, I recommend having proper attire, shoes, and water.

Bodyweight Lateral Squat

1. Keep your heels down. 2. Keep your knees pointed straight ahead over your toes. 3. Only lower as far as you comfortably can, alternating left to right.

Bodyweight Alternating Slip Jumps

1. Lower so that at the bottom your knees are both around 90 degrees. 2. Don't let your hips open up at the bottom. Keep them squared forward. 3. Drive through your forward heel as you jump, and keep your knee tracked over your toes.

Bodyweight Squat Thrust

1. Squat down with your heels on the ground. 2. Squat up while keeping your heels down and your abs braced. 3. Don't arch your lower back at the top.

Mountain Climbers

1. Brace your abs in order to pull your ribs down, and keep your tailbone tucked under. 2. Keep your shoulders "active." Don't let them relax during the movement. 3. Keep a rigid torso and move only from your hips, bringing one knee up at a time. 4. Don’t allow your lower back to arch or your hips to shoot up.

Burpee without Pushup

1. Squat down with your feet straight forward, your heels on the ground and your knees tracking over your toes. 2. Jump back to a plank position, and land with your abs braced and without arching your back. 3. Keep your ribs down and your tailbone tucked under while in the plank position to keep your lower back from arching. 4. Jump back to the squat position with your heels on the ground, knees straight forward and feet straight. 5. Jump upward and drop down to repeat.

Bodyweight Workout Routine

Goal: General fitness, strength, and endurance.

Frequency: 3 times per week (e.g., Monday, Wednesday, Friday), with rest days in between.

Format: Straight sets, with rest between sets.

Warm-up (5-10 minutes): Light cardio (marching in place, jumping jacks), dynamic stretches (arm circles, leg swings, torso twists).

The Workout (Perform 2-3 sets of each exercise, resting 60-90 seconds between sets):

Bodyweight Lateral Squat: 12-15 reps

Bodyweight Alternating Slip Jumps: 8-12 reps

Bodyweight Squat Thrusts: 15-20 reps (Lie on back, bend knees, lift hips).

Mountain Climbers: Hold for 30-60 seconds (Focus on a straight line from head to heels, engaging core).

Burpee without Pushups: 10-12 reps per leg (Step back, lower knee towards floor).

Cool-down (5-10 minutes): Gentle static stretches (hold each stretch for 20-30 seconds) for major muscle groups worked.

Feeling inspired to make your health a priority, even without a gym? I'd love to hear about your goals and how I can support you. Book Your Complimentary 15-Minute Consultation Here!