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
my favorite quick workout is to do some boxing!! it?s a great way to get my heart rate up quick and some awesome cardio! i always do a minute on a minute off and just repeat over with however much time i have!! it?s so much fun!!
It?s all about a ROUTINE. Once your body and mind get into a routine, everything else will be much easier and fall into place! NEVER GIVE UP. Patience grasshopper!! You will NOT see results in a day.
My favorite tip or trick is isolating muscle groups and focusing on the mind muscle connections. I like to go slow or count to four seconds on the decline to put them under tension, time under tension allows me to focus on the exact muscle I?m working. Also love HITT 30 seconds as hard and fast With As many reps as possible and 15 second break repeated for 20 minutes!
Yes love this workout! My best tips are get it done first thing in the morning and give it all ya got for those short ones, no slacking! I like to sneak in lunges and squats while making dinner, or bust a few out on my breaks at work!
Sometimes you have to go with the flow. Especially when you have little humans. But don’t use them as an excuse, have them exercise with you and shower them with hugs and kisses along the way. Let them know they are your reason for living and you want them to be healthy and happy too. ???
A quick weightlifting session or a bodyweight metcon in my living room!
Jumping jacks are under rated! Do some of those and I guarantee your heart will be pumping! Or jump rope I like to bring one with me when I travel, can do it anywhere
My best tip, do your workout as early as you can in your day! It truly sets the tone for the rest of your day and will make your mind + body operate at its highest potential. Second, going into your workout, set an intention. Whether it?s to get stronger in your legs, or to keep going when you feel like giving up, or to get one step closer towards a competition or race, setting an intention really helps you to stay focused during your workout and to perform to your best ability!
Rise and grind ! Always ! Own the day ! Take selfies and be proud of all your gains ! Self love will always get you to get up and go!
I love to throw on my tabata timer and get a good sweat going with simple moves like squats and pushups. As I’m getting my kids ready for the day and doing housework I’ll throw another seer in every fifteen minutes to be sure I’m burning some good calories and getting a good start to the day!