If you’re a mom, your schedule is nonstop — and squeezing in time to work out can feel impossible. The good news? You don’t need an hour (or a gym) to see results. I leaned into 20-minute workouts the first few months of postpartum, and I’m not going to lie – my baby is over a year old and I still grab workouts from my Pregnancy Guide when I’m short on time. The reason I love the Pregnancy Guide beyond pregnancy is because these 20-minute full-body strength workouts are designed specifically for busy moms, pregnant or not, who want to build strength, boost energy, and feel good in their bodies — all from home.

With a few weights (or even just your bodyweight), you can get stronger, increase metabolism, and improve your mood in less time than it takes to prep dinner.

Why Strength Training Is So Important for Moms

Motherhood is basically a full-time functional workout — carrying car seats, lifting toddlers, endless bending, and multitasking. Strength training helps you handle it all with more energy and less stress.

Not only is it important to remain physically strong for motherhood, but mental toughness is everything. Whether it’s sleepless nights, a teething baby, multiple messes, or the constant stimulation – for me, exercise offers me mental relief to keep some time for myself and remind myself how capable I am.

Benefits of strength training for busy moms include:

• Boosting strength and endurance for daily life
• Improving posture and core stability
• Supporting metabolism and body composition
• Reducing stress and improving mental clarity

Even short sessions add up. The key is consistency, not perfection.

How To Fit Strength Training Into a Busy Schedule

You don’t need hours — just strategy. Try these tips to make 20-minute full-body workouts fit into your week:

• Plan ahead: Schedule workouts like appointments. Plan around your time with your partner, childcare, older siblings, etc. It’s important, even though it can be challenging to find the time, to advocate for yourself and save even 20 minutes of your day to move your body!
• Work out at home: Going to the gym can be a great change of scenery, but I will preach the efficacy of home workouts until the end of time! You really don’t need much to get a great workout in. My At-Home guides are jam-packed with workouts that require minimal space and equipment!
• Include your kids: As moms we have so much influence over our children’s habits. If your kiddos are old enough to participate in fitness in a fun way, try and include them. If they’re too little to participate, set up a play area for them near you so they can watch you do your thing!

20-Minute Full-Body Strength Workouts (No Gym Required)

Full Body 20 Minute Workout

Pulled from Week 13 of my Pregnancy Guide, this one is quick and effective. Modify the workout for your needs, whether that means skipping push-ups altogether or intensifying the workout by opting for standard push-ups instead of Pilates push-ups.

Pilates Style 20 Minute Workout (Strength + Core)

I love incorporating lighter-weight and bodyweight workouts into my weekly routine to de-load my muscles but still stay active and increase my heart rate. This is a great workout to sneak into a busy week!

A Great Option for Pregnancy, Postpartum, and Beyond

If you’re pregnant, recently postpartum, or just craving short, effective workouts, check out the GOOD // SWEAT Pregnancy Guide.

It’s designed to support women through pregnancy — but the workouts are also perfect for busy moms in any season. You’ll get:

• 26 weeks of home-based workouts (no gym required)
• Focus on strength, core, and pelvic floor health
• Short, effective sessions you can fit into your day
• Guidance on recovery, mobility, and prenatal nutrition

Whether you’re navigating pregnancy, rebuilding postpartum, or simply trying to stay consistent, this guide meets you exactly where you are.

The Best Equipment for At-Home Strength Training

You don’t need much to get started:

• A pair of dumbbells (5–20 lbs)
• Resistance bands
• A yoga mat or soft floor space

Strength training for busy moms doesn’t have to be complicated or time-consuming. With just 20 minutes, you can build strength, confidence, and energy — right from home.

Start with the workout above, and if you want more structure, guidance, and workouts tailored for real life, check out the GOOD // SWEAT Pregnancy Guide — it’s for every mom who wants to feel strong in her body again.

FAQ

Can I build muscle with 20-minute workouts?
Absolutely. Consistency and compound movements make short workouts incredibly effective. The best way to support your effort to build muscle is to eat a high-protein diet. I have tons of high-protein recipes on my blog as well as my brand new cookbook, The High Protein Plate, available for pre-order.

When’s the best time of day to work out as a busy mom?
Whenever you can fit it in — mornings, nap time, or after bedtime all work.

Do I need equipment to strength train at home?
Nope! No fancy equipment required. Bodyweight workouts are a great starting point, and adding in dumbbells will allow you to progress over time. I love using resistance bands for at-home workouts!