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30-Second Exercises Moms Can Do Anywhere

30-Second Exercises Moms Can Do Anywhere. (Head over to Chronicles of a Babywise Mom to learn how to teach sound waves to kids!)

There is nothing quite like the feeling right after you’ve worked out really hard. I usually feel exhausted, but strong and accomplished. I pushed through when it was hard and didn’t give up even when my muscles were screaming. It’s the best feeling! Exercising is something I’ve come to love, but I remember when I was just starting out; it was intimidating. I wondered if I was even doing anything right and knew I probably looked foolish. I’ve had a lot of my mom friends tell me they dislike working out at the gym because they feel self-conscious. I also know that as a busy mom, I don’t always have time to get my workout gear on and make it to the gym. That’s when I came up with the idea for this post…

30-Second Exercises Moms Can Do Anywhere. Looking for simple moves to help you ease back into working out? These are perfect! #momworkout #30secondexercise #fastexercise #momexercise

Quick little exercises that we can do while we’re waiting for macaroni and cheese to boil or for our children to be done using the potty. Do I think that doing these 30-second exercises a few times a day will transform your body and help you lose weight? Honestly, probably not. But I DO 100% believe that it will get you in the right mindset. Exercising will start to feel ‘normal’ to you. 30-seconds turns into a minute, which turns into 5-minutes, which turns into 10-minutes. These 30-second exercises can build your confidence and make exercising become part of your life.

How to Do These 30-Second Exercises

Set a stopwatch or timer for 30-seconds. Actually, set it for 35 so you have time to get into place! Perform each exercise for 30-seconds. There are 8 of them and you don’t have to do them all at once. Write them out and as you do them throughout the day, check them off.

Then, make goals for yourself. If you’ve mastered doing them once a day, try doing it twice a day, OR upping your time to 45 seconds! You can also add in extra intervals of cardio.

Here are the exercise moves:

  • Wall squat
  • Regular squats
  • Plank
  • 3-Direction Crunches
  • Wide-Set Incline Pushups
  • Tricep Incline Pushups
  • Jumping Jacks

If you know how to perform these moves, then hop to it!

Wall Squat

Stand a few inches in front of a wall and pull your abs in. Hinge slightly at your waist and slide your booty against the wall and sink down into a squat position. You can even hold your phone and scroll through Instagram while you’re doing this move! The lower you are, the more challenging it is. Your goal should be to be able to hold the position for the entire 30-seconds.

Make it harder: go lower!


Stand with your feet about shoulder-width apart. Push your wight into your heels, and sink down into a squatting position. Keep your eyes ahead of you, your spine neutral, and your chest and shoulders up. Raise back up to neutral position and squeeze your glutes at the top. Repeat for 30 seconds.


Lie on your stomach with your forearms touching the ground, chest-width apart and directly under your shoulders. Raise yourself a few inches off the ground, so you are supporting yourself with your forearms and your toes. Squeeze everything together! Booty, legs, abs! Pull your belly-button towards your spine and don’t drop your hips, but also don’t stick your booty up in the air! Your body should be completely flat and straight, like a board or a… plank! This will be difficult to hold for 30 seconds, so start with smaller amounts and build up.

Make it harder: Lift one foot in the air and point your toes!

3-Direction Crunches

Lie on your back with your legs bent and your hands behind your ears. Pull your belly-button into your spine, exhale, and crunch to the right by bringing your left elbow towards your right knee. Inhale and return to starting position; exhale and crunch straight up. Then crunch to the left by bringing your right elbow towards your left knee. Repeat this for 30-seconds, exhaling each time you come up. Use your breath to power through.

Make it harder: Perform the move twice in each direction.

Wide-Set Incline Countertop Pushup

30-second exercises for moms. #momworkout #momtips

Step out from the counter top and place your palms on the counter, wider than shoulder-width apart. Pull in your abs and keep your body straight, just like in the plank position. Inhale and lower your chest to the counter, then exhale and push yourself away.

Make it harder: Step away from the counter. The farther away you are, the more challenging it is!

Tricep Incline Countertop Pushup

Triceps counter push-up. #momworkout

This move is performed the same way as the wide-set pushup, but your arms are right next to your sides. Inhale and lower, keeping your arms at your side at all times, and exhale and push away from the counter.

Make it harder: Step away from the counter. The farther away you are, the more challenging it is!

I hope that these 30-second exercises inspire you and encourage you! A little bit every day is a great start to building healthy habits.

30-Second Exercises for Busy Moms. Looking to get back into working out? These simple moves will inspire you to try more! #momworkout #fastworkout #busymom #selfcare #mommotivation #exercise #simpleexercise #exerciseathome

Caitlin is a stay-at-home mom to Theo (4) and Josie and Margo (2). She blogs about twin life, mom life, and strives to encourage others to live a full, healthy life. You can follow her blog Twin Mom and More as well as find her on Facebook and Instagram.

I didn't want to mom today. Sometimes you are just burnt out. It is okay to take a step back. #motherhood #motivation #positiveparenting #momlife

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As busy moms we need to do it all. But can we? Realistically, probably not. But we can certainly do our best and utilizing a block schedule can help us fit in everything we need to do in a day. Learn what this is and how to build your blocks to maximize your daily efficiency. Prioritizing Tasks | Cleaning with kids | Daily Organizing | Busy Mom Help | Block Scheduling | Stay at home mom #cleaning #hack #schedule #organization #mom #busy

Looking for quick and easy ways to fit a little toning into your day?  Try these easy do anywhere 30-second exercise.  Give yourself a boost and get fit, Mama!  #exercise #workout #momexercise #workoutathome #fastworkout #quickexercise #toningtipformoms #momfitness

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Darcy Delamore

Saturday 7th of July 2018

This is really a great idea and something I want to incorporate! Great post!


Monday 9th of July 2018

It's been so helpful for my overall health mindset! I hope it helps you too!


Monday 2nd of July 2018

I love this. It can be so hard for me to exercise and get away from kids to do so. Of course I do have trouble with a plank when my toddler comes and plops down on my butt when I'm trying to do one.


Monday 2nd of July 2018

I try so squeeze in a few exercises when I can. This list is great because now I have a few more moves I can try.


Monday 2nd of July 2018

I have to fit it in where I can too! It's good to have some quick moves to try.


Sunday 1st of July 2018

These are great. I really have to find creative ways to sneak in exercise since I rarely have time for a full workout.


Sunday 1st of July 2018

Me too! I am so much more motivated to find real workout time when I've been taking little steps towards fitness.


Thursday 28th of June 2018

Great exercises. My personal favorite is planking especially when I have a very busy day ahead.


Sunday 1st of July 2018

Planking is tough! But it's a good one with kids, they love that mommy is a bridge!

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