Disclaimer: this post does not offer professional or medical advice and is for educational and guidance purposes only. If in doubt, consult a qualified professional.
If you’re a busy mum like me, chances are you’ve thought about getting fitter; our social media feeds are filled with trainers and influencers touting the next best food and exercise plans promising results only they can offer - more often than not for either a hefty time commitment or fee.
But between the financial and time commitment of work, school runs, meals, laundry, and everything else, fitness can feel like just another thing on an already overwhelming to-do list.
But here’s the good news: despite what you are fed by Instagram-style influencers, you don’t need a gym, expensive equipment, or loads of free time to get fit. In fact, some of the best workouts for mums (or anyone for thay matter) are completely free and can be done at home—often in less time than it takes to scroll your phone. 15 minutes a day can make a huge difference to both our physical and mental wellbeing.
Let’s break down how busy mums can realistically get fitter and feel better for free at home (without burning out or giving up). I've even included some of my favourite online workouts for some inspiration to get you started!
Why the Gym Just Doesn’t Work for Most Mums
Gyms sound great in theory. In real life? Not so much.
For many mums, gym-based fitness comes with some big obstacles:
You have to leave the house (already a mission)
You need childcare or perfectly timed schedules
After children, our bodies feel different which can lead to being too self conscious to workout in public
Classes run at times that never quite work
Memberships can be expensive
Missing sessions leads to guilt and wasted money
When your life is unpredictable, rigid fitness plans are the first thing to go. That’s why home workouts for mums are often far more successful—they work with your life, not against it.
What “Free Fitness at Home” Actually Means
Free fitness doesn’t mean boring, ineffective, or low quality. It simply means using what you already have.
Free home fitness looks like:
Working out in your living room or bedroom
Using your own body weight instead of equipment
Following free online workouts (hello, YouTube)
Exercising when it suits you—morning, nap time, or evening
No travel. No fees. No pressure to look a certain way. Just simple movement that fits into mum life.
The Best Types of Free Home Workouts for Mums
There’s no shortage of free workouts online, but these types tend to work best for busy mums:
1. Bodyweight Strength Training
These workouts help you build strength, improve posture, and feel more capable in everyday life (think lifting kids, carrying bags, and less back pain).
Great for: full-body strength and confidence
Time needed: 20–30 minutes
This bodyweight only leg circuit from Caroline Girvan is a solid workout that takes 20 mins flat. You'll definitely feel it in the few days after!
2. Low-Impact Workouts
If jumping, running, or high intensity feels like too much, low-impact workouts are a great place to start.
Great for: beginners, joint health, postpartum fitness
Examples: walking workouts, Pilates, barre
3. Short HIIT Workouts
HIIT workouts are perfect when time is tight. You get your heart rate up without needing an hour.
Great for: busy mums with limited time
Time needed: 15–25 minutes
4. Yoga and Stretching
Not every workout needs to leave you sweaty. Yoga and stretching help reduce stress, improve sleep, and ease tight muscles.
Great for: recovery, mental health, flexibility
5. Walking Workouts
Walking is underrated. Whether it’s outside or a follow-along indoor walking video, it all counts. I'm a huge advocate for getting outside for a walk but on the days it's just not possible walking workouts are a great alternative!
Great for: low-energy days and consistency
How Much Time Do You Actually Need to Get Fit?
Let’s clear this up: you don’t need to work out every day.
For most busy mums, three workouts per week is more than enough to see progress—especially when you’re consistent.
Here’s a realistic breakdown:
10 minutes = still beneficial
20 minutes = very effective
30 minutes = great if you have it
Short, regular workouts beat long workouts that never happen.
A Simple Free Fitness Plan for Busy Mums (3 Days a Week)
If you’re not sure where to start, this simple routine keeps things doable and flexible.
Day 1: Full-Body Strength (20–30 minutes)
Squats
Modified push-ups
Lunges
Glute bridges
Plank or wall plank
Go slow, focus on form, and take breaks when needed.
Day 2: Cardio or Walking (20–30 minutes)
Brisk walk outside
Indoor walking workout
Low-impact cardio video
You should feel slightly out of breath but still able to talk.
Day 3: Yoga, Mobility, or Core (15–25 minutes)
Gentle yoga flow
Stretch hips, back, and shoulders
Light core work
This helps your body recover and keeps aches and stiffness away.
Bonus:
If you manage extra walks, stretches, or movement with your kids—great. If not, this plan is already enough.
Final Thoughts: Fitness That Actually Fits Mum Life
Getting fit as a busy mum doesn’t mean pushing harder or doing more. It means choosing a routine that’s realistic, flexible, and free.
When workouts happen at home, on your schedule, without guilt or cost, they’re far more likely to stick.
You don’t need perfection.
You don’t need a gym.
You just need a few minutes, a simple plan, and the decision to start.
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