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
When I?m short on time I like doing workouts at home the do full body toning
My quick home workout is warming up on the bike or elliptical, then doing a few sets of squats and lunges, then always some vacuums!!
My quick workout routine at home is 10 minutes on the treadmill, followed by 3 sets of each; squats with shoulder raises, banded kick backs and hip thrusts then finally pushups with dumbbell rows.
My workout tip is listen to your body! We push so hard and life is so busy. If you listen to what your body is telling you, your workout will be better. I ????????
Hey Heidi, my favourite are squats and 20min of eliptical machine. I have lost 35kg and now I am trying to get fit and its quite hard but I will keep going till I achieve my goal, I am full of confidence that is why I am still try in…?
My workout consists in: minimum 20 minutes cardio, 10 kg weight lifts with dumbell bell over row extercises, standing rear deltoid rotation, side dumbell raises, crunch, plank, squats, elastics and another 30 minutes of cardio ??
Then for 3 times a week I go to the swimming pool to have lessons of hidro bike, walking trekking and acqua gym ?
When I?m stuck at the copier in the office, I love to do some calf raises and squats and lunges!
I work a desk job and that means a lot of sitting. I have an alarm set to remind me to get up and move every hour for five minutes. I will pace a bit or do some squats or lunges and sometimes push ups or jumping jacks. Just a few minutes every hour but it helps!
Also a mom of four and sometimes I include my kiddos just to get a little quick workout in, they love it and so do I!
I love resistance bands , squats & several other workouts with them.
I use kettlebell weights , weights ,
Vacuum twists ,Pilates , spinning class , treadmill, bootcamp class, strength class. Meditation ???? ( very important) as an entertainer ( Cher Impersonator) I3 years. I keep going to do anything to stay in shape, play basketball with my 15 year old 6?3 son and do soccer with daughter twin . I use anything to work out , outside a park bench , stairs . In my home triceps with a chair , couch . I create my workouts ?????
Keep it fresh! Add variety to how the workout gets done by switching it up and taking it outside on a beautiful day or going to a class with a friend.
My 5 minutes workout is running after the kids multiple times in a day #pleasestaymomistired ??
I always, always write down my workout for the week, I take my workout journal to the gym and mark it off as I complete each set or cardio session – this way it holds me accountable .
My 5min workout has always been 21/15/9 ?
Sit-ups, leg raises and glute presses – it?s quick and fast.
I love to do an easy quick face and hair prior to working out so I?m feeling and looking my best!
Hey Heidi I think I comment again but I dont see my comment anywhere so… I love squats and the eleptical machine, I have lost 35kg and I am trying to get in shape, I ll try until I achieve my goal…I am confident that is why I am keep going
While I haven?t been on my fitness journey long, I love trying to make exercise fun, and less like a rigid task that I?m dreading. Dance parties, random planks while watching TV. Squats and lunges at the park with my kids. Make it fun and spontaneous.