Sneaking in a workout can be a challenge especially if you’re a mother. You have to factor in commute time to the gym and dedicate time to working out whilst accommodating kids’ extra curricular activities.

If you don’t have an hour to spare in a day, this 20 minute workout will give you the challenge you need and leave you feeling energised.

AND you can skip your trip to the gym – this workout can be done from the home, even with kids running around.

1) Start with: Kettlebell squats to upright rows

5 Sets x 15 Repetitions

Holding the Kettlebell with two hands, position yourself in a squat position with your knees at hip distance. With the Kettlebell, lift yourself into standing position. Then lift the kettle bell to chest height.

You should be doing this in an even pace, 2 seconds up and 2 seconds down. Be sure to breathe out on the way up and inhale on the way down.

Targeted Muscles: Legs, quadriceps, butt, hamstrings, biceps and core.

Equipment Notes: A Kettlebell can be purchased online from anywhere between $15 and $40. Beginners should start with 6-8 kilos, intermediate 10-12 kilos and advanced should opt for 16 kilos+.

2) Push ups

5 Sets x 15 Repetitions

Beginners can do push ups on their knees. Those who want a bit of challenge can use a bench for push ups, placing hands on bench with feet on the floor. If you are still lacking the challenge, place the hands on the floor with toes pointing to the floor.

Targeted Muscles: Chest, shoulders, triceps.

3) TRX Pull Up

5 Sets x 15 Repetitions

You will need to purchase a TRX strap for this exercise, it’s highly recommended. The problem with at home gyms is that most workouts are push ups or dips and some leg exercises. Using TRX straps will not only work your back muscles, it will also give you a more balanced workout and ensure your posture remains balanced and strong. Position your body on a slight angle so you are leaning back slightly. Then pull straps towards you, pushing your elbows back.

Targeted Muscles: Back, core and biceps

4) Burpees

5 Sets x 15 Repetitions

Burpees will increase the heart rate to maximise fat burning. To get a full body workout, ensure your chest and thighs touch the ground when you are pushing yourself up.

Targeted Muscles: Full body

5) Finish with: Prone holds

5 Sets x 30-45 seconds per set

Often known as the plank position, this is a great exercise for the core. Ensure your legs are straight and back is flat. Squeeze your gluteals (butt muscles) and hold for 30-45 seconds.

Targeted Muscles: Core

Have any other exercises you do at home to add to the list? Please share in the comments.

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