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
High intensity for timed bursts! Also ICE COLD water and upbeat playlists make ALL the difference 🙂
I have no time for gym,so I workout at home every day.When I have no time left even for that? I prefer tabata style for about 15-20 min.
Working out has become such an amazing part of my every day routine. But some of my favorite tips are first and foremost, hydration. I want to sweat everything I drank out of me. I also whole heartedly believe in the power of stretching and rehabilitation within your muscles. It is so important that you give your body time to recover!
I love parking as far as I can at grocery stores. That way by the time I have loaded the baby inside the store (arm workout!) and then we shop (cardio haha) and walk back it?s about 20 minutes (or an hour at target!) of movement. Picking up my son from school I parked in the last spot so we always had about a quarter mile and a 1/2 mile for me since I had to walk down and back up twice a day.
Go to moves when I’m short on time is usually an amrap of burpees, jumping lunges, and sit ups or russian twists. Gets the heart rate up and hits lots of muscles. Also during work hours, do squats any time you take a bathroom break, go for a walk during your lunch break, take the stairs instead of elevator.
On days when I I can?t get to the gym for a longer workout, I workout in my living room or outside with my kids. They are typically hanging on me (extra weights=increased workout right? ?) and joining in. I get some movement in for the day and it is showing them how important it is to take care of our bodies! ?????? My kids are one of the main reasons that I love to workout and make health a priority!
Sometimes I?ll go back and repeat a section of a previous workout from the AWESOME TRANSFORM APP?? that I felt gave me a good ?burn? in a short amount of time! Lifetime app user here!???? Thank you Heidi for always lifting us up!??
Quick workout tips: use booty bands for a short, good workout! I love donkey kicks and clamshells.
The only quick workout I get is walking up and down the stairs @ work?
On the weekends, when I?m binge watching Grey’s Anatomy, I enjoy getting my blood pumping a little.
There is about a 30 sec-1:30 minute opening where I get off the couch and change the episode. During that transition, I do 10-25 squats, push-up or burpees. That way I don?t feel guilty binge watching on a Saturday! You?d be surprise how many you do.
If I have a call for work or personal, I try to walk outside during the call. I also meet with other employees on a walk around the office to go over projects!