9 Easy Exercises You Can Do in 15 Minutes or Less 

Balancing work, family, and everyday responsibilities often leaves little time for fitness. For busy moms, students, and professionals who need a quick energy boost or a way to stay active, short and effective workouts can be a game-changer. That’s where this busy mom workout guide comes in.

Whether you’re new to exercise or picking it back up after a break, these easy exercises will help you make the most of your time and transform your health in as little as 15 minutes a day. 

How to Prepare for Your 15-Minute Workout 

Before jumping into your busy mom workout, follow these simple tips to get the most out of your exercises while staying safe. 

• Warm Up: Start with light stretches, walking in place, or shoulder rolls to prepare your muscles and reduce the risk of injury.
• Stay Hydrated: Keep water close by for sips before and after your workout.
• Focus on Form: Prioritize proper technique over speed to prevent injuries and maximize results.
• Utilize Pre-Workout: Consider a light snack or pre-workout supplement for an energy boost, ensuring you feel fueled and ready to give your best effort.

Now, you’re ready to get moving! 

9 Easy Exercises You Can Do in 15 Minutes 

Here are 9 quick exercises to incorporate into your busy mom workout to help you stay active and fit, even with a packed schedule.

1. Bodyweight Squats 

A simple move that strengthens your legs, glutes, and core while improving mobility. 

• How to do it: Stand with feet shoulder-width apart, lower into a squat as if sitting in a chair, then return to standing.
• Reps: 12–15

2. Push-Ups 

Work on your chest, shoulders, and triceps while engaging your core. 

• How to do it: Start in a high plank, keeping your body straight. Lower your chest toward the floor and push back up. For a modified version, keep your knees on the ground.
• Reps: 10

3. Jumping Jacks 

No busy mom workout is complete without a little cardio to get your heart rate pumping. 

• How to do it: Jump your legs out to the side while raising your arms overhead, then jump back to the starting position.
• Duration: 30 seconds

4. Glute Bridges 

Strengthen your glutes and lower back while improving core stability. 

• How to do it: Lie on your back, knees bent, and feet flat. Lift your hips to form a straight line from knees to shoulders, then lower back down.
• Reps: 12–15

5. Plank 

Build core strength and stability with this static exercise. To make your busy mom workout a little more challenging, try lifting one leg off the ground or using an exercise ball under your feet.

• How to do it:  Get into a push-up position with your hands directly under your shoulders. Hold this position for 30 seconds, focusing on keeping your core engaged and back straight.
• Duration: 20–30 seconds

6. Reverse Lunges 

Target your legs and glutes while improving balance. 

• How to do it: Step one foot back into a lunge, lowering your knee toward the ground while keeping your torso upright. Switch legs.
• Reps: 10 per leg

7. High Knees 

Boost your cardio fitness while working your legs and core. 

• How to do it: Jog in place, bringing your knees as high as possible. Pump your arms for added intensity.
• Duration: 30 seconds

8. Mountain Climbers 

A great way to combine cardio and core strength. 

• How to do it: Start in a plank position. Quickly alternate bringing one knee towards your chest, keeping your body straight and core engaged.
• Duration: 30 seconds

9. Side Plank 

Strengthen your obliques and improve overall stability. 

• How to do it: Lie on your side with legs stacked, then lift your body into a straight line supported by one forearm. Hold this position, then switch sides.
• Duration: 20 seconds per side

Sample 15-Minute Workout Plan 

Here’s one way to combine these moves into an effective circuit that works for any fitness level. 

• Warm-Up (2 minutes): Light stretches and walking in place
• Circuit (12 minutes total, repeat 2–3 rounds):
  • 30 seconds of Jumping Jacks
  • 15 seconds rest
  • 30 seconds of Push-Ups
  • 15 seconds rest
  • 30 seconds of Bodyweight Squats
  • 15 seconds rest
  • 30 seconds of High Knees
  • 15 seconds rest
  • 20 seconds of Plank
  • 20 seconds rest
  • Repeat circuit

This workout plan is designed to be quick, efficient, and effective for busy moms who have limited time to exercise. It targets major muscle groups while also incorporating cardio bursts for an added calorie burn. Adjust the duration and intensity based on your fitness level. 

Why Quick Workouts Work 

Don’t underestimate the power of short workouts. Studies show that even 10 minutes of exercise can improve heart health, reduce stress, and increase energy levels. For example, Harvard Health discusses that quick cardio routines can have comparable health benefits to longer periods of low level exercise, making a significant difference in depressive symptoms.

For busy moms and anyone else in need of a quick routine, these workouts ensure you can prioritize fitness without sacrificing other responsibilities. 

Take It to the Next Level with WM Nutrition 

Proper nutrition can amplify the benefits of any workout. At WM Nutrition, we offer pre-workout supplements designed specifically for women to enhance energy, improve focus, and support hydration. 

Explore our range of health supplements and see how they can boost your energy. Whether you’re aiming to stay energized during your busy mom workout or just need help getting through the afternoon slump without wanting a nap, we’re here to help you find the energy you’re looking for. 

Start your fitness journey today and feel stronger, healthier, and more energized with just 15 minutes of movement a day!