6 Free At Home Workouts For Epic Results

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I don’t care if you’re a stay home mom, a working mom, or maybe a mom that works at home. Moms are busy! And you certainly don’t have time to waste on workouts that aren’t going to get you anywhere. That’s why you need a list of the best, most effective, at home workouts.

HIIT workouts are going to change your life. You’ll be able to work out harder and burn more calories in a shorter amount of time! And if there’s one thing we all need a little more of in our day – it’s time. What’s even better is that you can find a variety of these workouts online for free. And what makes them even better yet? Many of the workouts are often equipment free!

To read why HIIT workouts are so valuable for busy moms – check out my post here!

So why am I suggesting at home workouts? Well for one, think of the money you’re saving! With no gym membership and using free videos online you’re probably saving $50-$100.

For two, think of the time you’ll save as well!

When I first had my baby I wanted to get right back into my workout routine – but I’ll be brutally honest, it was hard. Hard to find the time and hard to make sure my baby was happy during my whole workout. So working out at home quickly became the best option.

I’ve compiled a list of my favorite FREE at home workouts for you. If you can stay motivated, these at home workouts are going to give you great results. If you find these workouts too challenging at first, do the exercises more slowly, but do your best to not quit! The more you do these at home workouts the easier they’ll get, I promise.

Best At Home Workouts

Be sure to check with your doctor before starting any physical activity. Many doctors will encourage these at home workouts, but you need to be sure you’re healthy enough to perform them. Keep in mind that postpartum moms are typically advised to not workout vigorously until after their first postpartum visit. This is to ensure that the body has healed properly.

Abs & Core

Believe it or not abs and core are not the same thing. Ab workouts just include your abdominals, where-as your core includes all the muscles surrounding your abdominals as well. Your core is so important for strengthening your entire body. Aside from making you look good, a strong core will give you better posture, help strengthen your back, and increase your overall fitness level (making other exercises easier).

This 12 minute core workout will have you feeling your sore abs tomorrow! If you’re looking to focus on your core, this workout can be done even during the shortest of naps.


Lower Body

Lower body workouts are also extremely important. Your lower body is what takes you places and what supports your entire body! Having a strong lower body helps improve your balance, bone strength, and helps reduce common injuries that may occur in your knees and hips. You also want to be sure that you are working all parts of your body to have an overall balanced strength and appearance.

This lower body workout focuses on your thighs & butt. If you’re looking to make the workout more advanced, you can grab a pair of dumbbells and add those to this killer at home workout!


Upper Body

The benefits to working out your upper body are similar to that of your lower body and core. You’re working to protect yourself from injuries and grow your strength. You’ll increase your overall fitness and your posture will improve! Many of us spend a good portion of our day working on a computer, using our phone, or leaning over playing with kids. Strengthening your upper body can go a long way in reducing the poor posture or pain you can develop from these activities.

This 12 minute upper body workout requires no extra equipment and can be done anywhere. As a heads up, she does utilize a workout bench to perform tricep dips. You can also use the edge of your couch, a sturdy chair, or perform the exercise with your hands flat on the floor. If you choose the floor route, be sure that you hold you are lowering your body with your arms.


Total Body

Total body workouts are fantastic. I love that you can work all parts of your body in one complete workout session. In addition, total body workouts are more time efficient and you don’t have to worry about waiting a certain amount of days for recovery. You can be flexible with your workouts! Here’s two awesome workouts that will be sure to make you sweat.

20 Minute “Brutal HIIT Ladder Workout”

30 Minute Bodyweight Only – Fat Burning Cardio & Total Body Workout


10 Pound Early Morning Workout – 3 Weeks to Fit

If you don’t always have access to youtube, this workout can be printed and saved for later. It is one of my favorite workout lists. The exercises are done as quickly as you can, so the length of time is based on how hard and fast you work. This at home workout has 3 levels of workouts – depending on your fitness level. On top of that, there are awesome videos and diagrams for each exercise if you’re not sure how to do it.

Click here to access the workout plan!

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Food is Important

If you’re looking to get in shape quickly and stay that way, you have to pay attention to your diet too. Did you notice I didn’t say you actually have to be on a diet? Just pay attention to it. Be sure to eat within moderation and don’t fill your body with junk.

If this is hard for you, take easy first steps. Some of the most impactful diet changes can include limiting your fast food intake, cutting out empty calories such as soda and alcohol, or only having a small piece of cake instead of two pieces.

You can workout to your heart’s content, but may not see the results you really want without altering your diet.

Tips for Success

Remember to choose a workout and plan that works for you! You’re much more likely to reach your goals if you follow these 3 steps:

  1. Set goals – write them down! {Or use my free printable from my resource library!}
  2. Workout with someone – you’ll hold each other accountable.
  3. Enjoy what you’re doing.


Make sure to subscribe for full access to the FREE Resource Library – including a fitness tracker!

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