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At the beginning of the New Year, I shared some great indoor workouts that my friend Kendra uses to stay in shape, even with a young child (find them here and here). Well, I did those workouts and you know what? They are effective, but HARD! With a baby that was only about 6 weeks old, my body wasn’t quite ready for all of that work. My muscles were sore, and I was having trouble finding the time to squeeze in the workouts. After all, when my infant was napping, my older two boys usually needed my attention. And when my older boys were napping, my baby usually needed my attention.

10 Minute Beginner's Workout

Especially as a newborn, Spence was always happiest when I was either holding him in my arms or wearing him on my chest (in either a Baby Bjorn, a Maya sling, or a Moby Wrap). If I was moving around and he was in a carrier, he instantly fell asleep. The only problem was that I couldn’t find exercise routines that were easy to do with a baby (they all seem to require bending over, lying down, or jumping around).


I developed this exercise routine out of necessity, and it has become one of my favorite go-to workouts. It’s fast, it targets my whole body, it combines some strength training and some cardio, and I can do it with my baby. I find that the Baby Bjorn feels most secure when I’m moving around a lot, so that’s my carrier of choice for something active like this.


Not only does this quick workout fit into my limited free time, but it also makes Spence very happy! And a happy baby, plus a stronger, healthier body, makes me happy. Added bonus? I can do the exercises in my regular clothes and without a sports bra – one less hassle to worry about!


10-Minute Beginner’s Workout – Perfect Postpartum Exercises for Moms and Babies – No Equipment Necessary


Perform each exercise for 1 minute and then move on to the next. Repeat the circuit if you have time and if your baby is happy!


1. March in Place 

2. Arm Circles in Forward Direction (put your arms straight out to the side so that you look like a “T” and move them in tight circles in the forward direction)

3. Side Steps (get low and move as quickly as you can from side to side)

4. Arm Circles in Backward Direction (see explanation and photo in #2 above, just move arms in opposite direction)

5. High Knees (no bouncing necessary, just alternate legs and bring knees as high as possible)

6.  Squats (keep your weight in your heels; you can put a chair behind you and squat until your bottom just touches the chair – don’t sit down!)

7. Front Kicks

8. Alternating Lunges: be sure that your knee does not go in front of your toes.

9. Wall Push-Ups: (keep your body straight and engage your core for some ab work too!)

10. Low-Impact Jumping Jacks: arms overhead in classic “jumping jack” form, with legs alternating out to side.

I hope that other new moms, new exercisers, or time-crunched folks find this workout to be the answer to their obstacles as well. Ten minutes of movement puts me in a better frame of mind! Plus, if I have 20 minutes (and a happy baby), I just repeat the circuit again!


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

The Living Room Workout

The Living Room Workout


The 30-Rep Home Workout


A Healthy Eating Plan to Get You Back on Track


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Hey, I’m Blair!

Welcome to my farmhouse kitchen in the foothills of Virginia’s Blue Ridge Mountains. Inspired by local traditions and seasonal fare, you’ll find plenty of easy, comforting recipes that bring your family together around the table. It’s down-home, country-style cooking!

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  1. kaz @ melting moments says:

    Thank you 🙂 I have been looking for something like this!

    1. Blair says:


      That’s great! I’m so glad that it might be helpful. I love this workout and it makes me feel good. 🙂

  2. Patti says:

    When I was a young mom, I had to think outside of the exercise box as well. What I would have given to be able to wear my son!

    1. Blair says:

      Yep, it’s definitely a huge help! Makes me feel so much better! Thanks for stopping by, Patti!

  3. Lisa @ The Wellness Wife says:

    Love, love, love this post! Thank you! What a great resource for new moms!

    1. Blair says:

      Thanks, Lisa! So glad that you stopped by!

  4. dori says:

    Thx so much for this. In younger years my physical work took many tolls on my body. The last 2 decades were filled with caring for an other fam member’s needs. Now, at 60, I am able to withstand weaning into an exercise regimen. This is THE ticket. Very much appreciated.

    1. Blair says:

      Hi Dori! I’m so glad that this might help! Good luck and take care of yourself!

  5. irene martin says:

    This will be ideal for me. I am starting this first hing in the morning. Thank you

    1. Blair says:

      That’s wonderful, Irene! Good luck, and I hope that it gives you a great starting point. 🙂

  6. Allen Michael says:

    This post is really helpful for new moms out there. Thank you for sharing this. It’s very efficient, less time-consuming and I like how you can do it with your baby.

  7. Mary says:

    Great post. So important to show women that you can workout even with your baby so they feel empowered to get back in shape. Love your content. Would love if you checked out my blog. Thanks!

  8. Emili says:

    Thank you for sharing
    hopefully it will work for me in pregnancy 🙂

  9. Mandy says:

    Great. My friend was asking for such exercise. Now i can share this guide with her.