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Welcome to Your New At-Home Weekly Workout Plan (No Overthinking Required)
This is the first in a weekly series where I take the planning off your plate and deliver a ready-to-go at-home workout plan designed for busy moms, short on time but big on goals.
I’ll share two versions of a well-rounded fitness plan: one using free YouTube content, and another featuring Peloton classes (because this is what I personally do).
This series is built for real life after the positive response on this post. You won’t find hour-long marathon sessions here—just smart, effective workouts you can squeeze in during the dawn hours of the day, or your lunch break (if you get one of those).
And yes, I intentionally skipped Saturday and Sunday. If your weekends are anything like mine aka chaos, then you’ll understand. Plus, recovery is legitimately part of progress.
Now let’s get to the good stuff: this week’s at-home workout plan is well-rounded, beginner-friendly, and totally doable. Strength, cardio, yoga—you’ll hit every muscle group without burning out.
Monday – Full-Body Strength Workout
Start your week strong with a full-body strength workout that requires no equipment. This low-impact session focuses on toning and building muscle without jumping, making it perfect for all fitness levels.
| Free YouTube Content: | 20 Minute Low Impact Full Body Workout – MadFit |
| Peloton Stack: | 10 Minute Core – Katie Wang – 11/4/25 20 Minute Full Body Strength – Rebecca Kennedy – 6/4/25 |
Tuesday – Cardio & HIIT
This high-intensity interval training (HIIT) workout will get your heart pumping and boost your metabolism, helping you burn calories efficiently in a short time.
| Free YouTube Content: | 30 Minute HIIT Workout – GrowingAnnanas (Modifications included for all fitness levels!) |
| Peloton Stack: | 20 Minute HIIT Cardio – Adrian Williams – 14/2/25 10 Minute Low Impact Cardio – Rebecca Kennedy – 14/1/25 |
Wednesday – Active Recovery (Yoga & Mobility)
Midweek is perfect for active recovery. This yoga-inspired session focuses on flexibility, mobility, and mindfulness, helping you feel refreshed and recharged.
| Free YouTube Content: | 30 Minute Yoga Flow – Yoga with Adriene |
| Peloton Stack: | 15 Minute Yoga Flow – Chelsea Jackson Roberts – 3/4/25 |
Thursday – Lower Body Strength
Strengthen and sculpt your legs, glutes, and core with this targeted lower body workout. No jumping, just controlled movements for a serious burn!
| Free YouTube Content: | 30 Minute Lower Body Strength Workout – Heather Robertson |
| Peloton Stack: | 10 Minute Glutes and Legs – Tunde Oyeneyin – 11/4/25 20 Minute Glutes and Legs – Rad Lopez – 20/3/25 |
Friday – Upper Body & Core
Target your arms, shoulders, back, and core with this structured strength workout. A great way to improve posture and build muscle definition.
Let’s Chat: Health, Wellness & the Stuff We’re All Wondering
Every week, I’ll add a few quick-fire questions to get you thinking, spark conversation, and remind you that wellness isn’t just about an at-home workout plan, it’s about the bigger picture. From nutrition myths to mom guilt to the weird wellness trends we secretly Google at 11pm… we’re talking about it here.
Is it actually okay to work out if I’m running on no sleep?
Short answer: It depends.
If you’re exhausted to the point where your body feels heavy, your brain’s foggy, or you’re dragging yourself through the day, rest might serve you more than a workout. That said, gentle movement (like walking or yoga) can help increase energy levels without depleting your system. Listen to your body.
What’s one small daily habit that actually makes a difference?
Drinking water before coffee.
It’s wildly underrated but makes a noticeable difference in your mood, digestion, and energy. Your body wakes up dehydrated, so giving it a glass of water (bonus points if it’s warm with lemon) before you caffeinate can help kickstart everything from metabolism to mental clarity.
What’s one wellness trend that’s secretly awesome—and not just hype?
Walking. Seriously.
“Hot girl walks” aren’t just a TikTok trend—they’re one of the best things you can do for your physical and mental health. Walking improves cardiovascular health, reduces stress, aids digestion, and supports recovery. Add a podcast or just walk in silence… it’s like therapy + cardio in one.
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