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
The bootie band is a love saver, works my whole lower body In a short period of time.
Going to a fun class! I get my best workout in, in a group setting sweating and having fun together! Put yourself out there, it?s worth it!
Do something you enjoy! I remember thinking cardio was the only way to get results but I hated it. Walking on the “dreadmill” was so boring. So i got into weight lifting and it is so much more fun! Instead of having to talk myself into going to the gym, I actually look forward to it now!
Even just a minute of jumping jacks to get the heart rate up and then walking outdoors for a few minutes helps me to feel more energized and ready to exercise.
Keep it simple! I?m just beginning to work out regularly and I?ve found that the key to my consistency is keeping things simple and fun!
If I find I need a quick workout in then I will pick a main movement (bench press, deadlift, and squat) with a couple accessory movements. To be fair though, a short work out is 30 min for me. Haha
Whenever I travel I carry my bands with me. The bands can provide a great lower body workout – hip thrusts, clams, squats, kickbacks, abductors, etc. A few weights in the hotel gym for upper body and you?ve got a good workout on the road.
My tip is JUST DO IT! Whatever it is, just get up and go. Seriously though, my daughter and I do yoga together and play Just Dance together. There?s are so many resources now to find awesome workouts. Find one, and just do it!?
More times then I can count I find myself with no time to workout. On the days that I?m just too busy I sneak in some moves. Squatting up the stairs, Dance parties with my four year old, playing tag in the backyard. Anything to burn some extra calories and feel good about it.
Music is my motivator when I need to fit in a quick workout but am too tired or busy to make it happen. So I put on my favorite song, crank it up, and let it pump me up. It works like a charm!!
My to go workout are squats whenever whenever and of course a quick walk around the building getting my steps in.