for Moms with No Time for the Gym. Summer workouts to start NOW!
As the weather warms up and summer approaches, we often start thinking about getting in shape for beach days, poolside lounging, and outdoor adventures with the kids. But with busy schedules, going to the gym can feel like a chore. As a stay-at-home mom, finding time to go to the gym is impossible. I have a toddler, and the only gym in town with a daycare is 6X the price of a regular gym membership. No thanks, not in this economy.
The good news is that you don’t need a gym membership or fancy equipment to start getting fit and feeling your best. With minimal equipment, you can boost your energy, enhance your sleep, lose weight, and tone up, all while preparing for a sun-soaked summer. I find it helps me stay focused when I figure out and write down what my actual goals are instead of just a broad idea. Personally, this year I’d like to lose that last bit of stubborn baby weight and really lock in on staying consistent.
Let’s dive into some easy-to-follow routines, incorporating yoga, Pilates, a mini stepper, a stationary bike, and even walking around the neighborhood—perfect for making fitness a part of your daily routine.
1. Yoga for Flexibility, Relaxation, and Toning
Yoga is one of the best ways to improve flexibility, relieve stress, and tone your muscles. The gentle movements and mindful breathing not only help with body strength but also promote relaxation, which can enhance the quality of your sleep.
Equipment: a yoga mat, there are fancy ones but I always buy them from Five Below. $5 works for me! Also, and please hear me out, a Youtube premium subscription. I have one anyways because my 2 year old is always watching Blippi or Hello Kitty Adventures, but it’s been a valuable tool for working out at home. There is an ocean of yoga and pilates routines, but I really love putting on a walking or biking tour while I’m on my stationary bike. It’s like a weird motivator, I get to travel the world from the comfort of my living room. I’ll link a post to my favorite channels here.
Sample Yoga Routine (10-15 minutes)
I would repeat each move twice before moving on; a trick I picked up from my 13 years practicing hot yoga.
- Downward Dog (Adho Mukha Svanasana) – Start in a tabletop position with your wrists directly under your shoulders and knees under your hips. Lift your hips toward the ceiling and straighten your legs. Hold for 30 seconds to stretch your hamstrings and calves.
- Warrior II (Virabhadrasana II) – Stand with your feet wide apart, turn one foot out, and bend your front knee. Extend your arms parallel to the floor and gaze over your front hand. Hold for 30 seconds on each side.
- Bridge Pose (Setu Bandhasana) – Lie on your back with your feet flat on the floor and knees bent. Lift your hips toward the ceiling, squeezing your glutes. Hold for 20-30 seconds, focusing on activating your core and glutes.
- Child’s Pose (Balasana) – Sit back on your heels, stretch your arms forward, and rest your forehead on the floor. Stay here for 1-2 minutes to relax and stretch your back.
Benefits: Yoga helps to release tension, increases flexibility, and can improve posture. It’s a fantastic low-impact way to stay toned while calming your mind. It also improves sleep by lowering cortisol levels and promoting relaxation. It’s also an incredibly lazy way to work out. Don’t get me wrong, your body is still WORKING, but there is not a lot of cardio, and personally I love that.
2. Pilates for Core Strength and Toning
Pilates focuses on strengthening your core, improving flexibility, and toning muscles without adding bulk. With a focus on controlled movements and breathwork, Pilates is perfect for getting lean and toned, and can be a great addition to any fitness routine. This is like yoga mixed with strength training and a dash of cardio.
Equipment: again, just a $5 yoga mat from Five Below, and a Youtube Premium subscription.
Sample Pilates Routine (10-15 minutes)
- The Hundred – Lie on your back, lift your legs to a 45-degree angle, and curl your head and shoulders off the mat. Pump your arms vigorously by your sides while breathing in for five counts and out for five counts. Continue for 100 pumps.
- Single-Leg Circles – Lie on your back with one leg extended towards the ceiling. Keep your arms by your sides for stability, and draw circles with your extended leg, 5-10 times in each direction. Switch legs.
- Plank – Start in a forearm plank position with your body in a straight line. Hold for 30 seconds to 1 minute, keeping your core tight and avoiding sagging in your lower back.
- Teaser – Lie on your back with your knees bent and feet flat. Slowly roll up into a seated position, balancing on your sit bones, and extend your legs. Hold this position for 10-15 seconds, then roll back down.
Benefits: Pilates focuses on core strength, which can help improve posture and stability. It also tones muscles without adding bulk, which is perfect for those wanting a leaner, more sculpted appearance. It’s excellent for improving flexibility and overall body awareness. I typically alternate between yoga & pilates days, especially if I didn’t hit my goals on the stepper or bike.
3. Mini Stepper Workout for Cardio and Lower Body Toning
If you want to boost your cardio while toning your legs and glutes, a mini stepper is a great option for home workouts. This small piece of equipment offers a low-impact, calorie-burning workout that works your legs and core.
Equipment: a mini stepper (here’s my affiliate link: Pink Mini Stepper ) I have recently been influenced by tiktok, I really wanted to try the “cozy cardio” craze, and I wanted something other than my bike because a couple days in a row of that and my booty gets sore from the seat. I considered a walking pad, but I really just don’t have the space. I’ve been using it for a little over two weeks and I really like it!
Sample Mini Stepper Workout (15-20 minutes)
- Warm-Up: Start with a 2-3 minute gentle step to get your body warmed up.
- Basic Stepping: Step up and down at a steady pace for 1-2 minutes.
- Alternating Stepping: For 2 minutes, alternate lifting each leg as high as you can while keeping a brisk pace.
- Side Step: Step to the side and alternate legs for 2 minutes to engage your inner and outer thighs.
- Cooldown: Slow down your pace for 2-3 minutes to bring your heart rate back to normal.
Benefits: The mini stepper is great for improving cardiovascular fitness and burning calories. It primarily targets the lower body, including the glutes, quads, hamstrings, and calves. It also provides a low-impact workout, making it suitable for people with joint concerns. You WILL feel it in your calves, trust me. Gorgeous lean legs, here I come!
4. Stationary Bike for Cardio and Leg Toning
If you’re looking to get your heart rate up while working your legs, a stationary bike is a fantastic tool. It allows you to get a solid cardio workout, helping you burn calories, lose weight, and tone your lower body. I LOVE this because, as I stated above, it gives me an excuse to travel while never packing a bag or getting hotel insomnia. I also like to incorporate upper body work, like using small dumbbells or resistance band training.
Equipment: a stationary bike; these can range from $100-$1,200. I bought mine from Walmart during covid, and I can’t find it on their site anymore, but this bike on Amazon is the closest one to mine I can find. It’s budget friendly, folds up, and does everything you need it to do. I also attached a small fan to my bike to cool me off & give a more immersive experience. I had bought it originally for my labor and delivery room but my baby came so fast I never got to use it! Now I’m glad I found the perfect use for it.
Sample Stationary Bike Workout (20-30 minutes)
- Warm-Up: Start with a light resistance for 5 minutes to warm up your muscles.
- Interval Training: Alternate between high resistance for 30-60 seconds (hard effort) and low resistance for 1-2 minutes (easy effort) for 10-15 minutes.
- Cool Down: Finish with 5 minutes of light pedaling at low resistance.
Benefits: The stationary bike is a great low-impact way to get your heart pumping and burn calories. It tones the thighs, calves, and glutes, and the intervals can help improve endurance and boost metabolism.
5. Walking Around the Neighborhood for Active Recovery and Stress Relief
Sometimes, all you need is a simple walk to get your body moving and improve your health. Walking is low-impact, easy on the joints, and great for mental clarity. Plus, it can be a wonderful way to get fresh air and enjoy your surroundings.
This one is 100% free! And you can use it to break up the day or tire the kiddos out for nap time. Sometimes we walk around the park but it’s so nice to not have to buckle any kids in, deal with them not wanting to go home, etc.
Sample Walking Routine (30-45 minutes)
- Warm-Up: Start with a gentle pace for the first 5 minutes.
- Brisk Walk: Pick up your pace and aim for a steady walk at a moderate intensity. Focus on your posture and engage your core.
- Cooldown: Slow down your pace for the last 5 minutes.
Benefits: Walking is an excellent cardiovascular exercise that helps with weight loss, improves circulation, and reduces stress. It can also improve your mood and help you sleep better by lowering cortisol levels.
Final Thoughts
By incorporating these simple at-home workouts into your routine, you can start feeling more energized, sleep better, lose weight, and tone up just in time for summer. Whether you’re doing yoga to relax and stretch, Pilates to strengthen your core, using a mini stepper or stationary bike for cardio, or taking a stroll around the neighborhood, these exercises are effective, easy to do, and accessible to all fitness levels.
Consistency is key, so try to aim for at least 20-30 minutes of physical activity most days of the week. Your body will thank you with improved energy, better sleep, and a more toned physique in no time! I typically try to do two of each and switch them around to keep things interesting. Like today I woke up and did 20 minutes on the stepper to boost my energy for the morning, then I’ll probably do some yoga after the kids go to bed for the night.
