Raise your hand if you’re a busy mama, and you feel like there’s never enough time to check all your to-dos off. ? I’m here to tell you that life should never be the reason you don’t get a solid sweat session in. If you have a couple of minutes?5, to be exact? and a resistance band, I have a workout that makes it possible no matter where you are and what you’re schedule looks like. Check “work out” off on that to-do list!
Bonus: I’m giving away this outfit (value of $109.91) to two lucky winners! Scroll down for directions on how to enter!
Outfit Details:
Reebok FlashFilm Sneakers, Reebok Leggings (also love these under $25), Reebok Sports Bra (similar here also love this one under $20), Resistance Band (this is a great set too and it’s under $10)?
Fit in Five Minutes: 3 Move AMRAP
If you have just five minutes, this is a workout sure to fit into your busy life. An AMRAP workout stands for “As Many Rounds As Possible.” Perform all the reps for each movement in the circuit to equal one round. Complete as many rounds as you can in 5 minutes. This workout is sure to give you a full body workout!
10 Banded Air Squats
Step 1:?Place a resistance band just above your knees. Begin in a standing position, feet shoulder-width apart, toes pointed slightly out from parallel.
Step 2:?Keeping your weight in your heels, bend your knees and lower your buttocks down and back, as if being pulled from behind from a belt.
Step 3:?Using your arms as a counterbalance, reach upward as the crease of your hips drops slightly below your kneecaps, pushing your knees outwards as you squat, using the band for resistance.
Step 4:?Return to the starting position.
10 Dive Bombers ??????
Step 1: Begin in a plank position, ensuring tight and drawn in core.
Step 2: Pike body and lift hips into the air, dropping head down through shoulders.
Step 3: Bending your arms, slowly dive down toward the floor, swooping body down close to the ground, to upward dog position.
Step 4: Return to piked position and repeat.
10 Bench Crunches
Step 1: Begin by lying on a bench, upper body and legs slightly raised off the bench. Remember to keep your core tight throughout the movement.
Step 2: At the same time, bring your knees to a 90 degree angle while lifting your upper body off the bench until the fronts of your thighs hit your chest.
Step 3: Return to the starting position and repeat.
Three moves, five minutes…seems easy enough, right? I promise you, you’ll be burning calories without burning away minutes, but you’ll absolutely feel the burn. ?
We have tons of workouts in The Transform App no matter how much time you have or what your fitness ability is that will keep you on the path of transformation success! No excuses, busy mamas. You got this!
Giveaway Alert!
It’s true what they say, right? Great workout gear helps you get a great sweat session in. And you guys, I’m obsessed with this workout outfit! So I’m giving away outfits to two lucky winners. Winners will get these gray leggings and this bra in a color of their choice (excluding gray because it’s sold out!!!).
Giveaway ends on Monday at midnight PST.?
To enter to win:
- Tag a fellow busy mama on my most recent Instagram or Facebook post.
- Leave a comment below ??telling me your favorite quick workout tips.
In the meantime, add this workout to your own routine for a quick sweat session in just 5 minutes!
xo,
Related reading:
A Lotta Tabata || 4-Minute Total Body Toning Workouts
Mommy & Me Tabata Workout
5 Workouts You Can Do Anywhere
Busy Mom Water Jug & Couch Workout
My 10-Minute Anywhere Workout || Bodyweight Moves for Beginners and Advanced
144 Responses
30 minutes of weights in the AM and then another 1 – 2 hours later after dinner (weights and cardio) in the evening. Down 20lbs in 4 mos. I love getting to reward myself with workout wear…better then a cookie any day! ;o)
Lol don’t be surprised BUT I don’t have Facebook or Instagram…not sure how those work…sigh!
If you are starting out with exercise, start walking it is free and you can walk on your lunch at work or after work. It is a great destresser. You can search YouTube for walking videos like Leslie Sansone. I always have my bag packed for my barre workouts. Always put yourself first.
Hi, my name is Christina. I am new to the Transform App and have recently found Chris and Heidi and was interested in the program. I loved how genuine and down to Earth you two seem! I have loved the app so far and would have to say my favorite workouts are the giant super sets. Feel so accomplished! But I also love mighty minutes! I was inspired to run a half marathon recently and my love for running continues! I also love the challenge that the workouts give! Thank you Chris and Heidi!
@YonahDude For me, I have to make sure I pack my bag at night then I know I will actually make it to Th e gym! And buying myself cute workout outfits makes me feel confident and willing to actually go. So not necessarily workouts per se but tips for being motivated to be successful!
I love the banded air squats!! I can?t wait to try it out again with my new band!
switching up your workout routine keeps things interesting. Take a class, try a new excercise, go with people. It makes all the difference!
My typical workout is 30 mins on the stair stepper twice a week and weights three times a week. I try to do more of a full body workout rather than focus on one area ????? I?ve done your workout programs before and loved learning how to properly do weights! Thank you!!
My favorite workout to clear my mind is a quick run after morning coffee, helps me start my day off right and sets the tone of healthy living right away.
My quick workout tip is to park at the farrrr end of the parking lot then speed walk or jog to and from the store entrance
I love a full body work out, because that is when I feel the best, but as a full time mama of 3 who goes to school and kids in sports, a husband and just life lol. My go to on a busy day is at least 2 miles on the treadmill for 20 min, and resistance bands for the booty. ?
My workout tip/tips is to never give up
2. Weights burn more calories than cardio
3. Any workout is a good workout
I at least get a walk in. I take my husband so we both are moving and connecting! ??
I always try to get atleast 10,000 steps a day during the weekdays. If I don’t manage to do it at work, then when I get home I will go on a walk/run to reach my goal.
I need all the tips I can get these days! Seems like it’s hard to get as much exercise in as I would like with a newborn and a 2 year old! I enjoy walking and jogging when I can, especially now the weather getting nicer!
Plan in quick walks in the day to keep you moving and dance while cooking ?