Fitness Routines for Busy Moms in 2025: Empowering Your Wellness Journey

As a 35-year-old mom and stepmom balancing a busy lifestyle, I understand the challenges of finding time for fitness with the demands of family, work, meals, and self-care. It’s a lot! In 2025, let’s embrace practical and effective fitness routines that fit into our lives while promoting health and wellness. The goal is to get our bodies moving. Here are some routines that I have found helpful to help busy moms stay active and energized:

1. Morning Stretch and Strength

Kickstart your day with a quick 15-20 minute morning stretch routine to wake up your body and boost your energy levels.

This can include:

- Dynamic stretches: Arm circles, leg swings, and torso twists to increase mobility. (Specially as we age, gracefully I might add)

- Bodyweight exercises: Push-ups, squats, lunges, and my absolute favorite (I am joking) burpees to build strength.

- Core activation: Planks or Russian Twists to engage your core muscles.

This routine is so simple and can be done while the kids are still waking up or even while they get ready for school.

2. Quick HIIT Workouts

High-Intensity Interval Training (HIIT) is an efficient way to burn calories and build strength in a short amount of time. Aim for 20-30 minute sessions. I am always mindful of these workouts because of all the jumping. I have heard the term to land on soft feet, BUT when Im tired, there is no soft feet. So because of the excessive noise (my heavy breathing and my hard landing), I plan these workout when the kids are at school or for outside in warm-ish weather.

Here’s a quick example:

1. Warm-up (5 minutes): Jumping jacks and arm circles.

2. Workout (20 minutes): Alternate between 30 seconds of work and 30 seconds of rest. Repeat circuit for 4-5 rounds

   • Burpees

   • Mountain climbers

   • Squat jumps

   • Plank jacks

   • Cool down (5 minutes):Stretching major muscle groups.

There are so many videos on YouTube with HIIT workouts.

My favorites are:

1. Caroline Girvan

2. Juice & Toya

3. Shaun T’s Insanity

3. Family Fitness Fun

Incorporate fitness into family time! Get the whole gang moving. Engage your kids in fun activities that keep everyone active.

Here are some ideas:

- Outdoor walks or hikes: Explore local parks or nature trails together. (This is a goal of ours this year)

- Dance parties: Crank up the music and have a dance-off in the living room.

- Play active games: Frisbee, tag, or a soccer match in the backyard can be great ways to stay active as a family.

4. Lunch Break Fitness

If you work from home or have a flexible schedule, utilize your lunch break for a quick body moving session.

Consider:

- 15-minute bodyweight circuit: Focus on exercises like push-ups, squats, and planks.

- Walk or jog: A brisk 20-minute walk or jog around the neighborhood can boost your mood and energy.

Pristine Lash & Beauty Lounge, my beauty studio, is in downtown Idaho Falls; being close to the river, in the Spring & Summer you may sometimes catch me walking or running at the greenbelt during the day or in between clients (if its a long break in between).

5. Evening Wind Down

End your day with a relaxing fitness routine that promotes mindfulness and flexibility.

Dedicate 15-20 minutes to:

- Yoga or Pilates: Follow a guided video or app focusing on gentle stretches and breathing exercises.

- Foam rolling: Use a foam roller to relieve muscle tension and promote recovery after a busy day. Foam rolling truly helps reduce muscle soreness!

6. Workouts

Use your long period of free time or intentionally dedicate an hour to engage in longer workout sessions or try new fitness classes.

This could include:

- Group classes: Attend yoga, spin, or dance classes with friends for motivation.

I live in Idaho Falls and some of my favorite group classes are Ashley Curry’s Fitness classes (specially the Burlesque Dance Classes-they are so much fun), Berenice Robledo’s Elev8 Fitness Classes (they are amazing!!) , and Lili Guzman’s Dance Fitness classes!

- Outdoor activities: Go for a family bike ride or try kayaking, hiking, or rock climbing.

-Go to the gym: Lift some weights and gain strength. There are many influencers and YouTube videos that can guide you through a workout.

My absolute favorite is the Raize App.

The lets you choose a program, and guides you through each workout! It also allows you to enter the weights used and also gives you recipes and has meditation guides! It truly has it all. I love it. If you click my Raize App link you get 7 days free in the app to give a try for yourself.

In 2025, let’s embrace fitness routines that fit seamlessly into our lives as busy moms. By incorporating short or long workouts, family activities, and mindful movement into our daily schedules, we can prioritize our health without feeling overwhelmed. This year I started out with joining the Raize App 60 day challenge and it has been amazing! I have been using the App since it launched in May of 2024 and loved it but since I started this 60 day challenge this month it has kept me consistent. What’s not to love about that?

Remember, every bit of movement counts, and finding joy in fitness is key to maintaining a balanced and fulfilling lifestyle for ourself and families. Here’s to a year of wellness, vitality, and empowerment for all mommas! 🖤