Nap Time Energizer: 15 Minute Full Body Circuit for Busy Mom

Why this workout? It’s short!

When your time is limited, as it often is when caring for a newborn, efficiency becomes essential. I created this workout to fit into the small windows of downtime I get during the day—like when my baby naps. It’s short but impactful, targeting the entire body to help rebuild strength, endurance, and balance.

How should you approach it

This full-body circuit requires no equipment and takes just 15 minutes. It combines basic bodyweight exercises that are easy to modify depending on your fitness level. I do this in my garden for some fresh air and a mental boost 🌿, but it works just as well indoors.

Below is the step-by-step guide for the workout, including instructions, tips, and modifications.

Let’s get started. My 15-Minute Circuit

This circuit includes five exercises, each performed for 45 seconds with 15 seconds of rest. Once all exercises are complete, rest for 1 minute before repeating the circuit for a total of two rounds.

1. Bodyweight Squats

Squats are fundamental for building lower-body strength and improving overall stability.

How to Do It:

• Stand with your feet shoulder-width apart, toes slightly turned out.
• Lower your body by bending your knees and pushing your hips back, keeping your chest lifted.
• Go as low as your flexibility allows, then push through your heels to return to the starting position.

Tips:

• Avoid letting your knees collapse inward; keep them aligned with your toes.
• For balance, extend your arms forward as you squat.
• To modify, reduce the depth of the squat.
• If you want an extra challenge hold a dumbbell or bottle with water in your hands.

2. Push-Ups

Push-ups are excellent for strengthening the upper body and core 💪.

How to Do It:

• Start in a plank position with hands under your shoulders.
• Lower your chest to the ground, keeping elbows at a 45-degree angle.
• Push back up to the starting position while maintaining a straight line from head to heels.

Modifications:

• Perform push-ups on your knees to reduce the intensity.
• Use a countertop or wall for incline push-ups if needed.

Tips:

• Keep your core tight to prevent sagging hips.
• Avoid flaring your elbows too far out.

3. Plank with Shoulder Taps

This exercise combines core stabilization with shoulder engagement.

How to Do It:

• Begin in a high plank position, hands under shoulders, feet hip-width apart.
• Lift one hand to tap the opposite shoulder, keeping your hips steady.
• Alternate sides, maintaining a slow, controlled movement.

Tips:

• Spread your feet wider for more stability.
• Engage your core to minimize rocking of the hips.

4. Lunges

Lunges target the legs and glutes while also improving balance.

How to Do It:

• Stand tall, then step one foot forward into a lunge position.
• Lower your hips until your front thigh is parallel to the ground, keeping your back leg straight or slightly bent.
• Push through the front heel to return to standing and switch legs.

Modifications:

• Perform a smaller lunge to reduce intensity.
• Hold onto a stable surface for balance if needed.

Tips:

• Ensure your front knee stays aligned with your ankle.
• Avoid leaning forward; keep your torso upright.

5. Glute Bridge

The glute bridge strengthens the hips, glutes, and lower back while engaging the core.

How to Do It:

• Lie on your back with knees bent and feet flat on the floor, hip-width apart.
• Press through your heels to lift your hips toward the ceiling, creating a straight line from shoulders to knees.
• Lower your hips back down with control and repeat.

Tips:

• Focus on squeezing your glutes at the top.
• Keep your core engaged to avoid arching your back.

Stretching and Cooldown

After finishing the circuit, spend a few minutes stretching to release tension and enhance flexibility. Read about my 8 favorite stretching exercises I do every day

Tips for Success

1. Start Where You Are

This circuit is highly adaptable. If you’re returning to exercise after a long break, reduce the intensity or duration as needed. Consistency matters more than perfection 😊.

2. Optimize Timing

Choose a time of day when you’re most likely to have uninterrupted moments, such as during a child’s nap or playtime.

3. Create a Routine

By committing to this workout 3–5 times a week, you’ll start building a habit that’s both sustainable and beneficial for your health.

Conclusion

This 15-minute full-body circuit is designed to fit seamlessly into a busy lifestyle. It addresses the key elements of fitness—strength, endurance, and core stability—while requiring minimal time and no equipment.

Consistency, even in small doses, can lead to noticeable improvements in strength, energy levels, and overall well-being. Whether you’re a new parent or just short on time, this workout is an effective way to prioritize your health without compromising your schedule.

Try it today and feel the difference! 🚀