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
love to take break from gym and go hiking
My workout tip is to stay consistent and make it a lifestyle! Eventually daily workouts become fun and not a chore. Start slow after getting sick and work up to what you once were, don?t be hard on yourself – it?s a journey 🙂
My workout tip: exercise doesn?t need to be some BIG thing. Start by doing something you love and you?re more likely to stick with it and actually enjoy it!
I have had a gym membership for years. This year I have found the best, most positive, funniest , workout partner/ friend I just feel so lucky to have her. I use to drag my butt full of anxiety because I had no plan once I walked through the doors: Now I look forward to our scheduled days and times and we are going on a year of being consistent. So consistent the employees know us. My tip is find that person and make a schedule. I now can go in to a gym even on days I?m not meeting with her and go in with confidence. I hope she knows, how much she has truly helped me.
My tip for when I am just not feeling like working out I love to just turn on some music and dance. Music can change how you feel.
The days I can?t get to the gym , I?ll pick my daughter up ( she?s nine months 20 lbs) and do my squats and lunges to get that little burn in! I also will do calf raises while I wash the dishes, it breaks up the monotony ?
Quick workout for me includes squat jumps, lunges, curls and tricep curls. And if there is time some sort of abs. It is quick try to get in 3 sets. Even tho it?s short and quick still is better then not moving at all.
Every morning before I hop in the shower I do vacuum twists and push ups and sometimes squats!
Quick 20 push-ups, 30 sit-ups, 30 jumping jacks, 20 burpees and 30 air squats….
I teach Physical Education in Los Angeles. Middle school students to be exact. I love working out with my students especially because sometimes I dont get time to workout at home. It’s so awesome to see their smiles when I join them ??
I always park farthest from the doors where ever I am going. Also getting outside and playing with the kids! 🙂
Drinking water is a huge part of my day! It helps give me energy all day and helps me feel so refreshed! I love going to the gym! I used to feel like it was a chore but now it?s my one thing I really do for me. As a busy mom of three sometimes you forget to think what momma needs to recharge!
Go outside! No time wasted driving to the gym. Accelerator in the neighborhood.