The BEST At-Home Workouts for Busy Women in 2025

ASKYE
Dec 23, 2024
6 min read

Updated: Mar 15

Here is a breakdown of FOUR simple workouts that you can do from the comfort of your own home....

👉Let’s be honest: as busy women, finding time to hit the gym feels like trying to find the last pair of matching socks in a pile of laundry. It’s hard, it’s frustrating, and it’s just not going to happen most days. But guess what? You don’t need a fancy gym or hours of free time to get a great workout in. With the right at-home routines, you can stay strong, energized, and fit—all while balancing the chaos of mom life. In 2025, the key to getting fit is quick, efficient, and effective workouts that fit seamlessly into your daily schedule.

So, whether you’ve got a baby strapped to your chest, a toddler tearing apart the living room, or you’re trying to sneak in a workout during nap time, here are four killer at-home workouts you can do, no equipment necessary or with just a pair of dumbbells. Ready to get moving?

1. Full Body Dumbbell Blast (Dumbbells Required)

This workout hits all the major muscle groups in a short, efficient session. Grab a pair of dumbbells (choose a weight that’s challenging but allows you to complete all the reps with good form). This routine will give you a nice balance of strength and fat-burning power.

Workout Breakdown:

Squat to Press
- How: Start by standing with feet shoulder-width apart. Hold the dumbbells at shoulder height. Drop into a squat (keep your chest up, knees behind toes). As you rise, press the dumbbells overhead.
- Reps: 12-15
- Sets: 3
- Rest: 30-45 seconds after each set
Renegade Rows
- How: Start in a plank position with a dumbbell in each hand. Row one dumbbell up toward your ribcage, keeping your core tight and hips stable. Lower it back down and repeat with the other arm.
- Reps: 8-10 per side
- Sets: 3
- Rest: 30-45 seconds after each set
Lunges with Bicep Curls
- How: Step forward into a lunge with your right leg, and while in the lunge position, curl the dumbbells up toward your shoulders. Push back to standing and repeat with the left leg.
- Reps: 12-15 per leg
- Sets: 3
- Rest: 30-45 seconds after each set
Dumbbell Deadlifts
- How: With a dumbbell in each hand, stand with your feet hip-width apart. Hinge at the hips, lowering the dumbbells toward the floor while keeping your back flat and core tight. Return to standing.
- Reps: 12-15
- Sets: 3
- Rest: 30-45 seconds after each set

2. Dumbbell Circuit (Dumbbells Required)

This one’s a bit faster-paced, perfect for moms with limited time but big goals. This workout combines strength moves with a little cardio for a fat-burning punch. Set a timer for 30 seconds of work, 15 seconds rest for each exercise. Complete the circuit 3 times.

Workout Breakdown:

Dumbbell Thrusters
- How: Stand with dumbbells in each hand at shoulder height. Drop into a squat, then explode upward, pressing the dumbbells overhead.
- Duration: 30 seconds
- Rest: 15 seconds
- Sets: 3
Dumbbell Swing
- How: Hold one dumbbell with both hands and stand with feet wider than shoulder-width. Hinge at the hips, swinging the dumbbell between your legs, then drive your hips forward to swing it up to shoulder height.
- Duration: 30 seconds
- Rest: 15 seconds
- Sets: 3
Reverse Lunge with Dumbbell Reach
- How: Step backward into a reverse lunge while holding one dumbbell in both hands, reaching it toward the floor. Push back up and switch legs.
- Duration: 30 seconds
- Rest: 15 seconds
- Sets: 3
Push Press
- How: With dumbbells in each hand at shoulder height, bend your knees slightly, then explosively push up with your legs and press the dumbbells overhead.
- Duration: 30 seconds
- Rest: 15 seconds
- Sets: 3

3. Bodyweight HIIT Circuit (No Equipment Needed)

Now let’s dive into a bodyweight-only workout that is quick, powerful, and can torch calories. This HIIT-style workout gets your heart pumping while building strength. Perform each exercise for 40 seconds, then rest for 20 seconds. Complete the circuit 4 times.

Workout Breakdown:

Jump Squats
- How: Start in a squat position, then explode up into a jump, landing softly back into the squat.
- Duration: 40 seconds
- Rest: 20 seconds
Mountain Climbers
- How: Start in a high plank position. Quickly alternate bringing your knees toward your chest as if you’re “climbing” a mountain.
- Duration: 40 seconds
- Rest: 20 seconds
Push-Ups (Modified if Needed)
- How: Start in a plank position, lower your chest to the floor, and press back up. If needed, drop your knees to modify the push-up.
- Duration: 40 seconds
- Rest: 20 seconds
Plank to Alternating Toe Touch
- How: Start in a plank position, then lift one arm to touch the opposite foot. Alternate sides, engaging your core.
- Duration: 40 seconds
- Rest: 20 seconds

4. Full Body Bodyweight Blast (No Equipment Needed)

This one’s all about getting your entire body moving and burning fat without any gear. It’s simple but effective, and it’s great for those who are really short on time. Set a timer for 40 seconds of work and 20 seconds of rest. Repeat the circuit 3 times.

Workout Breakdown:

Bodyweight Squats
- How: Stand with your feet shoulder-width apart, squat down as low as you can, and then return to standing. Keep your chest up and your knees behind your toes.
- Duration: 40 seconds
- Rest: 20 seconds
Triceps Dips (using a chair)
- How: Sit on the edge of a chair, hands behind you, and walk your feet out. Lower your body toward the floor, then push back up.
- Duration: 40 seconds
- Rest: 20 seconds
High Knees
- How: Stand tall, and quickly alternate bringing your knees up toward your chest, running in place.
- Duration: 40 seconds
- Rest: 20 seconds
Side Lunges
- How: Step to the side with one leg, bending the knee and pushing your hips back. Return to standing, and repeat on the other side.
- Duration: 40 seconds
- Rest: 20 seconds

Why Consistency Is Key for Transformation in 2025

Okay, let’s be real: staying consistent with your workouts, especially if you’re a busy mom, isn’t always easy. Some days will be great, and other days you’ll feel like you’ve just hit snooze 12 times instead of working out. But here’s the thing: consistency is everything. If you’re serious about transforming your body and mind in 2025, you need to show up for yourself every single day—even if it’s just for 10 minutes. These workouts are designed to be quick and effective, so they fit into your busy life. The more you show up, the more you’ll see results. The journey to becoming a stronger, healthier version of yourself isn’t about perfection—it’s about showing up, pushing through, and making those small improvements day after day. So, don’t wait for the perfect time or the perfect energy level—start now, stay consistent, and watch your transformation unfold. You’ve got this, mama!

Now get out there and get moving! 💪🌟

Disclaimer:

The workouts provided in this blog are for informational purposes only. Always consult with a healthcare provider or fitness professional before starting any new exercise program, especially if you have pre-existing health conditions or concerns. The exercises are designed to be safe for most individuals, but it's important to listen to your body and modify them as needed. By following these workouts, you agree to do so at your own risk.

WHO AM I?!

Hey🥰, I'm ASKYE. I don't show my face on social media because i'm a music artist that is blowing up all over the world for my MUSIC (which feels like such a dream). I just want to be HEARD and keep myself as a "mystery" so that my music can connect with more people. You are probably thinking "WOW this is so random, why should I trust this random girl on the internet wearing a mask who i've never even heard of before?" and that is PERFECTLY valid (hehe).

👉Before my music career took off, I was a full-time personal trainer and a WBFF Pro bikini bodybuilder, so fitness has always been my FIRST love. I trained many amazing women in the gym who were mostly momma's that just wanted the extra push to keep them on track. With my music career growing at a fast pace I had to take a step back from being in the gym but I still wanted to find a way to help women on their fitness journey. I then went on and created "Fit With Skye" which is my online platform and training app where I can help women not just where I LIVE, but I can help women all over the WORLD. So now, I’m on a mission to VIRTUALLY help busy women—especially moms—balance fitness, health, and life through my workout and nutrition programs. I blog regularly here on askyeworldwide.com, sharing practical tips, recipes, and workouts to inspire you to live your healthiest life, no matter how busy you are.