15-Minute Total Body Workout: Perfect Mommy and Me Exercises

In case you missed it, back in March I shared my new-mom solution for working out: a quick 10-minute routine that includes wearing your newborn.  That way it’s fast and it keeps your little one happy!  The post was such a hit (despite my non-fitness-model  poses), that I figured an update was in order.  Now that my son is no longer a newborn, he’s more interested in “playing” and interacting with us (rather than just napping in the carrier).  So today I’m sharing my latest workout solution: a 15-Minute Total Body Workout that includes your little one (if you have one!).  If you don’t have an infant, no worries!  This is still a great way to squeeze in some exercise on your busiest days!

15 Minute Total Body Workout

There are 7 exercises here.  Perform each exercise for 45 seconds, then rest for 15 seconds before starting the next exercise.  Rest for 1 minute at the end of the first circuit.  Then repeat the 7 exercises again for one more circuit.  Ta-da!  15 Minutes and you’re done!

1. Lift Baby Over Head.  If you don’t have a baby to use, pick up some other weight — some soup cans, some dumbbells, water bottles, or anything else similar that you have at home.  If using something other than a child, perform a biceps curl and a shoulder press (as shown below).

Lift your baby up and down for 45 seconds!



Or, if you don’t have baby weight, just use dumbbells to do a biceps curl into a shoulder press (as shown below):



2. Calf Raises (while holding your baby, if applicable!).  Just flex your calves and rise up onto your toes.  Repeat up and down for 45 seconds.


3. Knee Push-Ups (with your baby on the floor).  Spence loves this one!


4. Side-Lying Leg Lifts (on the left side for the first circuit and on the right side for the second circuit).  Notice I’m just a mom keepin’ it real…with my older boys photo bombing in the background!  They just can’t stay away when we’re on the ground doing exercises.  Actually, they often like to join in as well!


5. Crunches (with your baby on your thighs, if applicable!).  Spence thinks these are hilarious!


6. Deadlifts (with your baby on the ground in front of you, if applicable!).  If you don’t have an infant, hold your dumbbells or your soup cans in each hand.  Bend forward at the waist with your legs straight and your back straight.  Slowly stand back up as you engage your hamstrings and butt.  These always leave me feeling sore (in a good way) the next day!



7. Superman (i.e., “Tummy Time” for both you and your infant!).  Lie on the ground on your stomach.  Raise your arms out in front of you and raise your legs off of the ground at the same time.  Hold this position for the entire 45 seconds.  This works many different muscles throughout the back of your body!


Looking for other get-fit inspiration?  Check out these previous posts:

A Healthy Eating Plan to Get You Back on Track



 The Living Room Workout for Busy Moms



30-Rep Home Workout


10-Minute Beginner’s Workout

10 Minute Beginner's Workout

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  1. Thanks for the update! I pinned your original post and pinned this one, too. I am not a new mom, but I think it’s a great resource for my readers and followers. I’m always trying to encourage my readers to exercise, even if it’s 10 minutes a day.
    Lisa @ The Wellness Wife recently posted…Anti-Inflammatory Quinoa SaladMy Profile

  2. Not sure how you smiled while doing all that….on the upside, I can do 15 mins a day even if I don’t have a baby. We would love you to visit us at Snickerdoodle Sunday sometime and share these so more people could see. Pinning too :)
    Kristina & Millie recently posted…Snickerdoodle Sunday Spring FlingMy Profile

    • Thanks Kristina & Millie! I think that I was smiling because I was laughing at myself. How could I not smile? :) Would love to join you…thanks for the invite!

  3. I love these exercise ideas! Great pictures, and your little one looks like he was having fun too :)
    Stephanie recently posted…Enchilada CasseroleMy Profile

  4. Wow that does look like a total body work out. Mine is too big for that now, one lift and I’m worn out, haha. Thanks for linking up to Snickerdoodle Sunday.
    Kristina and Millie recently posted…Adoption of our fur baby MacyMy Profile

  5. I love this! I’m trying to get back into shape and my biggest struggle is finding something I can do with my kids too. I’ll be trying this out!
    Kristy recently posted…Easter Bunny Snack Mix & Make Bake CreateMy Profile

  6. I have been looking for a quick workout that I can do with my daughter at the park as a little rest while I am jogging. This is amazing and I will definitely be trying this out!! Thank you!
    Ashley recently posted…Juicy Pork Chops and Fettuccine AlfredoMy Profile


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