5 Quick & Effective Workouts To Do At Home


Being a new mom is a seriously TOUGH business. Between balancing work and family life, sometimes your world gets filled with all the good and busy all at once and it’s easy to let fitness goals slip through the cracks. But, mama, finding time for a little TLC for YOU will boost your self-esteem, allow you to sleep better, and more importantly, release some major endorphins. Best part? You don’t have to go to a gym to invigorate your fitness goals! There are so many mama-friendly benefits that come with taking some time to break a sweat so here is a quick 15 minute circuit style workout that will get your body moving, heart pumping, and endorphins running!



  • Grab a kitchen clock or stopwatch 
  • Perform each exercise for a whole 45 seconds with a 15 second “rest” before moving on to the next move. 
  • Once you go through all exercises, repeat the whole flow 3-4 times through!

Ready, Set, GO!


Chair Dips

The form: Sit on a chair or the edge of your couch. Place your palms on the edge, fingers facing forward. Keep your feet hip width apart (the further out the bigger the burn). Press up with your arms making sure you don’t lock out, keep a soft bend in the elbows. Your seat is off the chair or couch and now you’re ready to go! When you get to the top of the movement, make sure to engage and really squeeze your triceps. Last tip: make sure your shoulders stay away from your ears to relieve any tension in the neck. **To see these workouts done, head to my Instagram!! @TwoThreeFourMN**

What does this exercise target: Arms! Those shoulders are working, your triceps are burning, your body is sculpting!

Modification: Keep your feet close to the chair or couch to maintain form if you’re new to this exercise. Want it turbo? Straighten out your legs!

Plank Hold

The form: Bring your forearms on a flat surface, maybe a yoga mat or soft carpet. With your elbows directly under your shoulders, extend your legs out keeping your feet hip distance apart. Lengthen from the crown of the head to your heels and imagine your hip bones pulling towards your ribs. Keep a soft bend in your knees and squeeze your quads and glutes to maintain a healthy core. Last tip: make sure your hips are level, don’t raise them or let them dip!

What does this exercise target: Total body! While planks are traditionally thought of as core work, when you properly engage your muscles, you’ll end up working your total body! Don’t forget to breath!

Modification: Bring your knees down and focus on wrapping your belly button to your spine. 


Squat Jumps

The form: Stand with your feet hip width apart. Send your seat back, putting the weight in your heels, keeping your knees parallel with your ankles. When you come up, drive from your heels and jump up. When you land, land super softly on the balls of your feet back into the squat, then shift the weight in your heels.  **To see these workouts done, head to my Instagram!! @TwoThreeFourMN**

What does this exercise target: Lower body! This will definitely get your heart rate up a bit and boost the caloric burn. 

Modification: You don’t have to jump too high, try a tiny hop or hop every other squat. 



The form: Push-ups are so good for targeting the upper body and strengthening our shoulders, chest, and stability. First, bring your hands directly under your shoulders then step back with both legs in a plank position. Bend your elbows to lower your body to your point of control. When you come up, imagine squeezing an orange under your armpits – working your chest even more! 

What does this exercise target: Upper body. This exercise has been around since the dawn of time. Best to not avoid it, get strong!4

Modification: Modify this move by bringing your knees down. Keep pushing your hips forward to ensure proper form. 



The form: Oh the dreaded burpees! They’re so good for many reasons but why we love them: total body blast of a move! Start by bringing your hands under your shoulders then step or jump your feet back to plank. Step or jump your feet back with your heels under your hips and jump up. Land in a squat position. Repeat!  **To see these workouts done, head to my Instagram!! @TwoThreeFourMN**

What does this exercise target: Total body! Make sure you work with a non-slip surface and perhaps a mat under your hands. 

Modification: Instead of jumping to the plank, step back. You can also take out the hop at the end to make it more low impact!


Your workouts don’t have to be complicated to be effective. This 15 minute workout targets your whole body, will get your heart rate up, and can be done virtually anywhere! Don’t skip out on a little sweaty sesh just because you don’t have a gym. And remember, have FUN! 


Author: Hanna Dobels of Barred Studio

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