Staying fit as a busy parent can feel like a never-ending battle, especially when you’re trying to juggle work, kids’ schedules, and everything else life throws your way. But here’s the good news: You don’t need a fancy gym or hours of free time to achieve your fitness goals. You can get in shape right at home, whether you have a couple of dumbbells, resistance bands, or just your bodyweight.
My book, Busy Parents Health and Fitness 4 Week Quick Weight Loss, is designed to help you achieve your fitness goals even with a jam-packed schedule. And today, I’m sharing four of my favorite full-body workouts you can do at home, perfect for the busy parents of Fulshear, TX!
Why Full-Body Workouts Are Ideal for Busy Parents
Full-body workouts are perfect for those with limited time because they work all your major muscle groups in one session. Not only do they save you time, but they also help you burn more calories and improve your cardiovascular health more efficiently. Studies have shown that performing full-body circuits just three times a week can effectively boost metabolism, lower blood pressure, and improve overall fitness.
Another big benefit? You can make gains faster! Because you’re working your muscles more frequently throughout the week, you can see better results even with shorter workouts. And let’s be honest, as a busy parent, time is everything.
How Often Should You Do Full-Body Workouts?
For most people, three to four workouts per week on non-consecutive days work best. If you’re only using your body weight, you can work out more often—up to six or seven days per week if you wish! But if you’re using weights or resistance bands, allowing time for recovery is important.
Want a game plan? Try doing one of these workouts on Monday, Wednesday, Friday, and Sunday. You can even repeat your favorite one or mix them up to keep things interesting. The key is consistency and gradual improvement—add reps, increase resistance, or reduce rest periods to keep progressing.
Workout #1: Suspension Trainer and Bodyweight
Perfect if you have a suspension trainer like a TRX or Rings. Complete each exercise in a circuit style, doing as many reps as you can before moving to the next exercise. Rest for 45 seconds between exercises and repeat the circuit 4–5 times.
1A. Inverted Row (using Suspension Trainer)
1B. Pushup to Pike (using Suspension Trainer)
1C. Single Leg Hip Bridge (using Suspension Trainer)
1D. Skater Squat
Workout #2: Single Dumbbell or Kettlebell
Only have one dumbbell or kettlebell? No problem! This workout uses unilateral exercises to challenge your balance and stability while providing a solid workout. Perform the exercises as a circuit, with 45 seconds of rest between each one. Repeat for 4–5 rounds.
1A. Single Leg Bent Over Row
1B. Split Stance One Arm Push Press
1C. Offset Reverse Lunge
1D. Single Leg RDL (Romanian Deadlift)
1E. One Arm Floor Press
Workout #3: Resistance Bands and Bodyweight
Resistance bands are lightweight, portable, and surprisingly effective. This workout uses both a long resistance band and a mini band. Complete Circuit 1 (1A–1D) for 4–5 rounds, then move on to Circuit 2 (2A–2C).
Circuit 1: 1A. Banded Face Pull
1B. Plyo Clap Pushup
1C. One Arm Band Curl
1D. One Arm Banded Triceps Pushdown
Circuit 2: 2A. Standing Fire Hydrant Hold with Band
2B. Frog Pump with Band
2C. Jump Squat with Band
Workout #4: Bodyweight Only
No equipment? No problem! This workout uses isometric holds to increase muscle tension and boost strength and endurance. Perform each exercise in a circuit, resting for 45 seconds between exercises. Repeat for 4–5 rounds.
1A. Pushup with Isometric Hold
1B. Three Position Isometric Row
1C. Isometric Hip Bridge / Leg Curl
1D. Split Squat with Isometric Hold
Ready to Take Your Fitness to the Next Level?
You don’t need a gym membership or hours of free time to get fit. With these four workouts, you can make progress right at home, even on the busiest of days. And if you’re looking for a structured program that fits perfectly into your hectic schedule, check out my book Busy Parents Health and Fitness 4 Week Quick Weight Loss. It’s designed specifically for busy parents who want real results, even with limited time.
Let’s get you moving, Fulshear! Your health and fitness journey starts now.
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