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.

Image courtesy of Shutterstock.com

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  • Thanks for the motivation to start moving! I like these exercise ideas.


  • Love the idea of a 20 minute workout – but need a workout for an over 70. The exercises listed here are just beyond my capabilities.


  • This is fantastic for when bubs is sleeping! Thank you!


  • Love a quick workout, thanks!


  • what a good workout to do at home. Thanks!


  • This will come in handy. I only manage 30 min of exercise each day with kids.


  • 20 minutes!!! :0 My kinda workout! I find I get bored with long workouts, if I could do this a couple of times a day, I’ll be laughing


  • This is a great workout. I’ll see if I can get my toddler involved.


  • I need to do more exercise so this will come in handy!


  • A svd would be great to have for this.
    I do lunges and squates


  • Does anybody know where to get a DVD that demonstrates how these exercises are done??.
    No mention that you should consult a GP before starting a exercise regime.


  • I should probably add at least a couple of these exercises to my daily routine. I generally walk 10,000 steps every day. Then with the WiiFit I do 10 minutes of boxing and 8 minutes of jogging. And finally with the cyclette around 6 minutes. I plan to slowly increase the time on the cyclette.

    • You are certainly trying – I do try but find most exercises beyond me.


  • Its so good to exercise at home for me. Great tips.


  • This is good, 20 minutes is doable. And all easy to do at home with the crazy toddler jumping all over me, just makes it more fun!


  • Thank you, I need to make more effort with exercise.


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