Love or loathe it, working out at home has become part of many mums’ routines. Finding something that’s fun and effective when done in your living room isn’t always easy, but these 9 options are a great mix. Whether you’re a beginner looking to fall in love with fitness, ready to take the next step, or already well into your training, these mum-approved home workouts include something for every level.
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Home workouts have their own perks – they’re free, you can wear whatever you like, no one’s watching, and you can fit them in whenever suits you best.
Each of the workouts below is no more than 30 minutes and mostly equipment-free, so you can squeeze one in as easily as possible. They’re split into easy, medium and hard, depending on your fitness level. As always, check with your doctor before starting any new exercise plan.
Now, let’s get moving!
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Easy Home Workouts for Mums
Aerobic Zumba Home Workout
Sweat Factor: 3/5
Difficulty: Easy
Length: 22 Minutes
This Zumba workout class is a great go-to when you want an enjoyable sweat without overthinking it.
If you’re working out to this video regularly, grab a pair of headphones and put on your favourite tunes to keep it interesting. The routine is a full-body blast, making it ideal as a warm-up, a stand-alone session, or a cool-down.
Pilates For Beginners
Sweat Factor: 3/5
Difficulty: Easy
Length: 20 Minutes
Get ready for your core to feel it with this pilates class! It’s a gentle introduction and a good way to find out whether pilates is for you.
This PsycheTruth class, led by instructor Kait Coats, allows plenty of time for each exercise. The focus is on form and moving slowly and with control – exactly what you want to avoid injury and build core strength.
The Fitness Marshall – Dance
Sweat Factor: 3/5
Difficulty: Easy
Length: Approx 3 Minutes per Video
Upbeat and full of energy, get ready to sweat to your favourite songs. Full of personality, The Fitness Marshall easily earns a spot on this list. Videos usually offer two difficulty levels to follow, so whatever your fitness, you can shake a leg and get those endorphins going. This is one the kids will want to join in on too!
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Medium Home Workouts for Mums
20 Minute Full Body Workout
Sweat Factor: 3/5
Difficulty: Medium
Length: 20 Minutes
No equipment needed for this BullyJuice workout. It’s only 20 minutes, but it’ll leave you sweaty and satisfied – perfect to squeeze in before the kids get up, at lunchtime, or in the evening.
It warms you up with jumping jacks, gets you feeling the burn with burpees, planks and mountain climbers, then finishes with flutter kicks and squats. If you enjoy repetitive sets, this one’s for you. Breaks are built into the 20 minutes, and you can repeat it 2–3 times for a longer session.
20 Minute HIIT Workout
Sweat Factor: 3.5/5
Difficulty: Medium
Length: 20 Minutes
You’ve probably heard of HIIT (High Intensity Interval Training) before – it’s about going close to full effort during the sets (30 seconds on) and then fully relaxing on the breaks (30 seconds off), sitting or even lying down.
Natacha Océane is a well-respected fitness YouTuber, and her video takes you through four rounds of five exercises. It’s an excellent 20-minute burn, and quiet enough to do if the kids are sleeping.
Yoga For Hips & Lower Back Release
Sweat Factor: 1.5/5
Difficulty: Medium
Length: 22 Minutes
Suffering from a stiff lower back or tight hips – maybe from lifting your child or sitting with poor posture at a desk? This yoga class is a great de-stresser for mums, opening up the whole lower body.
You’ll need some flexibility to complete the video, but the poses are gentle. Yoga with Adriene keeps it real, encouraging you to stay in poses that feel comfortable for your own body. It’s best done somewhere quiet, since you’ll want to focus on your breathing and follow her guidance closely.
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Hard Home Workouts for Mums
10 Minute Abs Home Workout
Sweat Factor: 5/5
Difficulty: Hard
Length: 10 Minutes
Chloe Ting is one of the best-known names in home workouts, with free programmes based on her YouTube videos available on her website if you’d like something more structured. Many people simply pick and choose the videos they like, from arms to glutes to abs.
Be warned – this isn’t for the faint-hearted. The 10-minute workout packs in 21 exercises, 30 seconds on and 10 seconds off, so you will be sweating. Stick with it, and the exercises do get easier as the video goes on.
30 Minute Cardio Latin Dance
Sweat Factor: 4.5/5
Difficulty: Hard
Length: 30 Minutes
Missing your regular Zumba or dance classes? This Latin dance workout will fill the void and get your body moving to the beat. A modified version is also on offer if you’d prefer it, but either way, bring the same energy as the instructors and you’ll feel the burn.
It’s rated hard mainly because of the footwork involved, and the pace is fast, so you may need to repeat it a few times before you find your rhythm. The stretches at the start and end are great for warming up and cooling down.
30 Minute Upper Body and Abs
Sweat Factor: 5/5
Difficulty: Hard
Length: 30 Minutes
Build or maintain muscle with Mad Fit. This home workout uses dumbbells, but a tin of beans or a couple of water bottles work just as well. The upper body and core blast are split into two 15-minute sets, with 40 seconds on and 20 seconds off.
It’s a solid substitute for an upper body gym session, covering biceps, back, triceps, shoulders and chest. You’ll need good coordination, strength and balance, but the pace stays slow and controlled with proper form guidance throughout.
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Frequently Asked Questions
Do I need any equipment for these home workouts?
Most of the workouts on this list need no equipment at all. A couple of the harder sessions use dumbbells, but household items like tins of beans or water bottles work just as well as a substitute.
How do I know which workout to start with?
If you’re new to exercise or getting back into it after a break, start with the easy workouts – Zumba, beginner pilates or a Fitness Marshall dance video are all gentle, welcoming starting points. Build up to the medium and hard sessions as your fitness improves.
How often should I do these workouts?
That’s really up to you and your schedule. Many mums fit one in a few times a week, mixing easier and harder sessions depending on energy levels and time. Consistency matters more than intensity, especially when starting out.
Can my kids join in?
Yes! Several of these, especially the dance-based workouts, are genuinely fun for kids to join in with too – a nice way to get some family movement in together.
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- 10 Easy Ways To Become A More Active Family
Have your say! What are your favourite home workouts? Which videos are you going to try? Leave a comment below and let us know – we’d love to hear from you!
Looking for more ways to stay active as a family, or just fancy browsing more ideas for mums? Save this article and come back to it whenever you need a quick workout fix.
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