For busy moms, squeezing exercise into an already packed schedule can feel like a challenge. That’s why I love a relatively short 30-minute workout, especially if it includes compound moves that work multiple muscles in one quick hit.
When I can drag my tired bones out of bed, I like to do a 6am session at home before my daughters wake up. That way I’ve done my exercise, it gives me a welcome energy boost, and I don’t have to worry about making time later when I’m too tired or the day has run away with me.
To help you fit in a workout before the family wakes up, I’ve created this quick six-move circuit.
How to do the workout
For this workout you’ll need a pair of dumbbells that are a challenging weight for you.
Do each move for 50 seconds, taking 15-20 seconds rest between each move. Aim for 3-4 rounds, with a minute recovery time in between sets.
The moves
- Suitcase reverse lunge
- Biceps curl with hold
- Shoulder press
- Chest press and pulse
- Chest crusher
- Single-leg bridge with leg lower
1. Suitcase reverse lunge
Time: 50sec Rest: 15-20sec
- Stand with your feet hip-width apart, holding weights by your sides.
- Take a big step back with your right foot and then bend both knees to lower until your right knee is hovering just above the floor.
- Squeeze your glutes as you push through your left foot to bring your right foot back to the start.
- Repeat on the other side, alternating sides with each rep.
2. Biceps curl with hold
Time: 50sec Rest: 15-20sec
- Hold dumbbells in front of your thighs, palms facing forward.
- Keeping your elbows pinned to your torso throughout, bend both elbows to lift the dumbbells, but stop your left arm when there’s a 90° bend in your elbow, and hold this position while you lift the other dumbbell to your right shoulder.
- Lower the dumbbell on your right to the start, keeping the dumbbell on your left side still.
- Perform 10 reps in total on the right side, then swap sides.
- Continue for time.
3. Shoulder press
Time: 50sec Rest: 15-20sec
- Hold dumbbells at shoulder height, palms facing away from you.
- Engage your core and push the dumbbells overhead.
- Lower with control.
4. Chest press and pulse
Time: 50sec Rest: 15-20sec
- Lie on your back with your knees bent and feet flat on the floor, holding weights by your shoulders.
- Push your lower back into the floor, and make sure it doesn’t arch at any point.
- Powerfully push the weights straight up.
- Lower the weights slowly and with control, until your upper arms are just above the floor, then do one pulse (lifting the weights a small distance—a matter of inches) before lowering until your upper arms are resting on the floor.
5. Chest crusher
Time: 50sec Rest: 15-20sec
- Lie on your back with your knees bent and feet flat on the floor, with your arms extended and weights held just outside of your shoulders, with palms facing forward.
- Bend your elbows to bring the weights together over your chest.
- Extend your elbows to reverse the movement back to the start.
6. Single-leg bridge with leg raise
Time: 50sec Rest: 15-20sec
- Lie on your back with your knees bent and feet flat on the floor, then extend your right leg.
- Squeeze your glutes and push through your left heel to raise your hips and your right leg, keeping your hips square.
- Hold this position, and lift your right leg until it’s as close to vertical as your mobility allows, then lower your right leg until it’s just above the floor.
- Complete 10 leg raises in total while holding the single-leg bridge position, then lower your hips to the floor and repeat on the other side.
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