5 Quick Stress-Busting Workouts for Moms on the Go

I learned an interesting fact today. When we don’t listen to our body’s requests for breaks throughout the day and follow the mantra of “just push through,” we are setting ourselves up for being a moody, reactive, and stressed out mess. We are much more likely to be forgetful and slam our finger in a drawer or stub our toe going around a corner that’s always been there. 

We lose our focus and our ability to be productive. We often turn to sugar, carbs, and caffeine to help us “keep going” when what we really need is a 10-20 minute break. 

There are multiple ways to do this, and one of them is physical activity. So, if you’ve been sitting at your desk all day or playing chauffeur all day, I encourage you to take 10 minutes for yourself and move your body. 

Not only will your body thank you, but your brain will, too. Ideally, you are taking multiple breaks throughout the day – every 90 minutes or so, but start by trying just one. There’s a whole science behind this, but I’m confident you’ll notice a difference in your mid-afternoon cravings, ability to focus, respond to situations instead of react, and be a nice person at the end of the day. 

Try one of these quick, 10-minute workouts to help you de-stress and give your body & mind the break it needs.

Workout 1: Energizing Morning Routine

1. **Jumping Jacks (2 minutes):** Start your day with a burst of energy by doing two minutes of jumping jacks.

2. **Bodyweight Squats (2 minutes):** Strengthen your lower body with bodyweight squats, focusing on proper form, keeping your weight in your heels.

3. **High Knees (2 minutes):** Lift your knees as high as possible while jogging in place to elevate your heart rate, or modify by marching in place getting your knees as high as possible.

4. **Push-Ups (2 minutes):** Engage your upper body with push-ups, either on your toes or knees.

5. **Deep Breathing (2 minutes):** Wind down with deep breathing exercises, inhaling for a count of four, holding for four, and exhaling for four.

 Workout 2: Office Desk Revitalization

1. **Chair Squats (2 minutes):** Stand and sit back down in your office chair, engaging your leg muscles.

2. **Desk Push-Ups (2 minutes):** Use your desk for a quick set of push-ups to strengthen your arms and chest.

3. **Seated Leg Lifts (2 minutes):** While seated, lift and extend one leg at a time to work your core and legs.

4. **Neck and Shoulder Stretches (2 minutes):** Release tension with gentle neck rolls and shoulder stretches.

5. **Deep Breathing Yoga (2 minutes):** Practice seated yoga poses and deep breathing to relax your mind. Check out this article on poses you can do from your office chair: 13 Chair Yoga Poses Anyone Can Do

Workout 3: Afternoon Pick-Me-Up

1. **Stair Climbing (3 minutes):** Find a set of stairs and climb up and down for a quick cardio boost.

2. **Plank (2 minutes):** Strengthen your core with a two-minute plank session.

3. **Lunges (2 minutes):** Perform alternating lunges to target your legs and improve balance.

4. **Arm Circles (1 minute):** Stand tall and do one minute of forward and backward arm circles.

5. **Cool Down (2 minutes):** Finish with light stretching to ease your muscles.

Workout 4: Cardio and Core Combo

1. **Running in Place (3 minutes):** Elevate your heart rate with three minutes of running or jogging in place.

2. **Mountain Climbers (2 minutes):** Engage your core and work on endurance with mountain climbers.

3. **Burpees (2 minutes):** Incorporate burpees for a full-body workout that boosts both strength and cardiovascular health.

4. **Russian Twists (2 minutes):** Strengthen your obliques with Russian twists, using a water bottle or light weight for added resistance.

5. **Cooldown and Stretch (1 minute):** Finish with a minute of gentle stretching to relax your muscles.

Workout 5: Evening Relaxation Routine

1. **Yoga Flow (5 minutes):** Connect breath with movement in a short yoga flow, including sun salutations and gentle poses. Try this Take 5 Yoga Break video

2. **Legs Up the Wall (2 minutes):** Lie on your back with your legs elevated against a wall to promote relaxation.

3. **Child’s Pose (2 minutes):** Release tension in your back and shoulders with a calming child’s pose.

4. **Deep Breathing and Stretching (1 minute):** Wind down your day with deep breathing exercises and gentle stretches.

Remember to listen to your body and modify exercises as needed. These workouts are designed to be quick, effective, and adaptable to your schedule. Start by incorporating one of them into your day, and watch how a little self-care can go a long way in reducing stress. Gradually work your way up to 2 or maybe even 3 and see how you feel. 

Scroll to the bottom to download printable workout sheets.

If you don’t have a 10 minute stretch at one time, try these mini workouts throughout the day to help manage stress and release your “happy” hormones:

1. **Power Walk Around the Block (2 minutes):**

   Start with a brisk power walk around your neighborhood. The fresh air and movement will instantly boost your mood and energy levels.

2. **Jumping Jacks (1 minute):**

   Jumping jacks are a fantastic full-body workout. Set a timer for one minute and get your heart pumping with this simple yet effective exercise.

3. **Desk Push-Ups (1 minute):**

   If you’re at work or home, use a sturdy desk or countertop for a quick set of push-ups. This exercise engages your upper body and helps relieve tension.

4. **Squats While Cooking (2 minutes):**

   Take advantage of the time spent in the kitchen by incorporating squats. While waiting for water to boil or food to cook, do a set of squats to strengthen your lower body.

5. **Plank Break (1 minute):**

   Strengthen your core and improve posture with a quick plank session. Start with one minute and gradually increase as you build strength.

6. **Dance Party (2 minutes):**

   Put on your favorite upbeat song and dance around the living room with your kids. Not only is this a fun stress-reliever, but it also doubles as quality time with your little ones.

7. **Stair Climbing (1 minute):**

   If you have stairs at home or work, take a minute to climb up and down. This simple exercise is excellent for cardiovascular health and leg strength.

8. **Deep Breathing Yoga (2 minutes):**

   Incorporate deep breathing exercises with simple yoga poses. Focus on your breath to calm the mind and release tension in the body.

9. **Quick High-Intensity Interval Training (HIIT) Circuit (2 minutes):**

   Perform a series of high-intensity exercises such as jumping jacks, burpees, and mountain climbers in short bursts. This quick HIIT circuit is incredibly effective for burning calories and reducing stress.

10. **Stretching Before Bed (2 minutes):**

    Wind down your day with a gentle stretching routine. Focus on areas that commonly hold tension, like the neck, shoulders, and lower back, to relax your muscles and prepare for a restful night’s sleep.

Self-care is essential for your well-being, and even small, consistent efforts can lead to significant benefits. So, whether you’re at home, work, or running errands, take a moment for yourself. Your body and mind – and your family – will thank you for it!