Your Ultimate Mama Guide to At-Home Workouts: gentle & effective programs for the mom with little-to-no time
Orginally posted 2020, updated 2024
Are you back at a beginner level regarding workouts?
Are you a newish mom trying to get back into shape and cannot seem to find the right lighter workout program?
Or, maybe you were never a workout type but know you need to start with something to start feeling better.
If you find yourself in any of these situations, I have you covered!
I have personally found that many beginner workouts or ones for postpartum are still really strenuous on your body! They are more challenging than they claim, and you can feel like you are failing before you even start!
Can you relate?
If you have been out of the exercise game for a while and then jumped into a new program, you are more likely to cause an injury that will set you back. So, before I dive into my favorite workouts for busy mamas, let's do a quick assessment to see where you are.
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FITNESS SELF ASSESSEMENT
Ask yourself the following questions to gauge where you are physically and what movement you enjoy.
Remember, this is just a self-assessment to help you determine what you think is best for your body. If you have had any serious injuries or had a complicated pregnancy/postpartum, you should consult with your doctor; sometimes, physical therapy exercises are required before you start any fitness program!
Are you currently in the postpartum season of life?
If yes, were you active during your pregnancy?
↠ yes/no
How active were you during your pregnancy
↠ 1 -2 times per week
↠ 2-4 times per week
↠ Daily
When you worked out during pregnancy, what was your activity level/exercise(s) of choice
↠ Walking
↠ HIIT/strength training workouts (for pregnancy)
↠ Yoga/Barre
↠ Other -
Did you have any physical issues during pregnancy and require physical therapy afterward?
If you are not in postpartum, but it has been a while (or you never have) since you started a workout program,
How would you rate yourself in your strength and endurance?
Feel free to go over the postpartum questions if you find them helpful!
What type of workouts or movement does your body crave?
For example, do you enjoy running, yoga/stretching, or strength training, or do you not know?
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How to Find the Proper Fitness Routine…for you
Once you have assessed where you are, you can explore the correct type of movement for your body/current fitness level. Remember to always listen to your intuition and do what feels right FOR YOU!
Before you dive into any of the videos, you should watch through each of the ones that seem like a good fit. This lets you better understand whether you are up for that activity level. There is no shame in taking it slow. You are the only one who knows where you are and what your fitness goals are.
Having been in this field for a while, people say if you share your wellness goals with others, you are more likely to stick with them, and you can have more support. Many programs will even ENCOURAGE you to make a post on social media. In all honesty, I'm afraid I have to disagree with this concept. Your health and fitness routines and goals are very personal. Find one good friend or your spouse to talk to; even finding a coach or therapist to work with can do wonders! These are more private and intimate ways to get the support you need to achieve the goals you set =)
Postpartum Disclaimer: Ensure your physician clears you to start a workout program before you begin!
BEST FOR BEGINNERS & NEW MAMAS
*Highly Recommended* OPTION 1: FIT2B
Fit2B is the program that I wish I had found after I had my twins. My core was in bad shape from bed rest and the twin pregnancy and c-section. Had I discovered this sooner, I think it would have changed my entire recovery process. I found this YEARS later after still struggling with core and back issues, and it has been my program for healing my body and getting back on track with the fitness routines that I craved for so long. These programs are gentle and effective and will get you where you want to be regarding being stronger and looking more toned!
You can try a sample of one of the workouts (this is the one that made me realize this is what my body needed to heal!) HERE. If you want to learn more and access other videos, Fit2B offers you a FREE FULL 30 DAY TRIAL, which also includes 3 foundational courses to help you get on track. You have literally nothing to lose in trying this out for a month, and I almost guarantee that if you have been in a funky place with getting into a workout routine and your body needs extra support, you will see a benefit from this free trial!
OPTION 2: GLOW BODY PT
Another option for a complete Postpartum Program is to check out Ashley from Glow Body PT. Ashley's programs are specially designed for the postpartum period; she uses gentle yet effective techniques to get your core and body into shape. She also takes into consideration if you are breastfeeding and how to nurture your body so you are both nourishing yourself and your baby for those feeds while also healing correctly! Oh, and if you are pregnant and reading this, she even has a FREE workout prenatal program; as I said, this mama truly cares about helping other mothers, and I have so much respect for her and her mission!
FAVORITE FOR STRENGTH TRAINING
Jillian Michaels
By now, I am sure you know who this is! She has been around forever and has a ridiculous amount of workouts available. They range from beginner to super advanced, and she has many books, too. Though I am sure some people blow her off as a celebrity trainer, her workouts are seriously amazing. Before I had kids, I did her workouts consistently and had incredible results! Be mindful of your fitness level; she can push you harder than other trainers!
So, where do you start if you want to explore her fitness library? First, she has an app that you can check out that has A LOT. It has every video she has ever made. There is also a Fitfusion app on Amazon that has her videos.
I loved her Hot Mommy Workout for the beginner/postpartum mom who did work out before pregnancy. Each video (there are 3) is only 20 minutes long and has a modifier, so if you need to take super gentle, you can!
For beginners/, who have worked out before but not in a long time, her 10-minute workouts are great. You can pick and choose from the movement your body is craving, plus because they are only 10 minutes, it is easier to fit into the busy mom's schedule.
If you are a little more advanced and do not have any physical injuries, her Body Revolution program is an oldie but seriously good!! You can get the whole set or get her Phase 1: Ignite to get started. Because this has modifiers and different levels, Phase 1 can be used for a while and help you build strength until you are ready for her more advanced options.
My All Time Favorite JM Workouts
FAVORITE YOGA
Grace x Strength
Grace x Strength is a Christian Yoga workout program, and you can find a library of their videos on YouTube for free; they also have more available on their website if you want to join their subscription. But honestly, if you are starting to explore what fitness you might be into, the free videos have more than enough for you to choose from. Some of my favorites are the vital and strength/rest ones. I also enjoy the spiritual component of this being rooted in scripture, which gives a different vibe from the typical yoga sessions you see online. I think it is a great option for Christian women who want to do Yoga but maybe hesitant due to practices it can sometimes incorporate, so this program bridges both together beautifully! These videos are super helpful in getting centered before the start of the day or in the evening to ground body, mind, and spirit before bed.
FIT2B YOGA
I know I just talked about FIT2B above, but truly, I cannot recommend this workout website enough. I absolutely adore the yoga and pilates programs that Beth designed at FIT2B Studio! You can pick workouts that range from easy to challenging. They all consider your core and issues you may have with your changing mom's body. I also love how her yoga is a combination of talking about energy, but also will meditate at the end, focused on our intentions and God.
FAVORITE INTERMEDIATE to ADVANCED WORKOUT
LEKFIT
I was a BIG Tracy Anderson fan until I found this workout. Okay, before I dive into LEKFIT, I would be lying if I said I still don't love Tracy's Mat workout; it is one of the best out there. But if you are looking for similar moves with way more variety for a mama, Lauren from LEKFIT is your girl! One of my favorite things about her and her programs is how she is a mother who is dedicated to the pregnancy and postpartum mother. LEKFIT has modifiers and offers quick 5-minute tone-up videos. She is a mom of three, so she gets the struggle of self-care and workouts and teaches you how to make all of that fit into your hectic schedule.
HOWEVER, mindful if you are a beginner because some moves might be challenging!
She also offers free short videos on YouTube so you can get an idea of what her workouts are like. You can check out her pregnancy and postpartum ones here - they are only five minutes!
To start the streaming service, visit the LEKFIT website or Instagram. Currently, she offers a 7-day FREE trial, so you can always watch the videos to see if they are a good fit.
MY ALL-TIME FAVORITE WORKOUTS—beginners to advanced
Jane Fonda
Yup! Jane Fonda! She is a classic in every way, and her workouts are timeless. If you are new to working out, have had injuries, and need to be more in shape, this is a fun place to start. Honestly, I wish I had realized that some of these were better than any other option when I was postpartum. You can begin to slow down and work up to her more advanced videos from the late '80s/early '90s. She has some seriously killer ones; you must be in shape before getting into them! But if you want to start slow, here are my recommendations.
Jane Fonda’s Workout Challenge, 1987 (credit: Youtube)
You might start to shake your head with what I have to say next, but hear me out. Jane's Prime Time Series is the ideal start for those of you who need to start S L O W! These moves are perfect for those of us who need to take it easy, or the mama who has little time (that is probably most of us!). They are short, provide a good stretch, and you will start seeing results in weight and tone when done consistently. She combines simple and light strength training and light cardio.
So, where do you start?
The Jane Fonda Prime Time: Walk Out and The Jane Fonda Prime Time: Fit & Strong are the best if you are at a beginner level. You can alternate them a few times a week, and I promise you will start to feel a difference! These are also available for FREE on YouTube and Prime Video. I have linked them below for you to watch!
Her older Prime Time, aka Easy Going Workout, is also great after you have built up a little strength (though the stretching at the end is a little intense…if you like this lower intensity vibe but can’t do the stretching, go to FIT2B for the stretches!). If you have been at it for a while or feel more ready for extra cardio, her Low-Impact Cardio is awesome! This video is about an hour, so you can do a few segments if you are not ready for 60 minutes.
She offers modifiers in both the Easy Going and Low Impact Cardio if you still need to take it slower.
If you are more advanced, you can choose the Complete Workout, the Original Workout, or the New Workout; she also has a step workout called Lower Body Solution.
I have done all of them, and I am obsessed! Side note: these classic workouts also have such a vibe; the clothing, energy behind them, and music are super mood boosters!!.
So grab your leg warmers and start viewing to see if they fit you well!
Favorite Workout essentials
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