5 Affordable Home Workouts for New Moms

Hey, mama!

Let’s face it—finding time to exercise when you’re a new mom can feel like solving a Rubik’s cube while sleep-deprived.

Between feedings, diaper changes, and soothing a fussy baby, who has time for the gym? The good news is you don’t need a fancy gym membership or expensive equipment to get back into shape.

All you need is a little space, a few household items (or budget-friendly dumbbells), and a can-do attitude.

This post will guide you through five affordable home workouts that are perfect for new moms. These routines are effective, beginner-friendly, and designed to fit into your busy schedule.

Plus, they can be done right in your living room, often with your baby nearby or even involved.

Ready to move? Let’s get started!

1. Bodyweight Circuit: All You Need is You

Bodyweight exercises are the ultimate no-equipment workout. They’re simple, effective, and target multiple muscle groups to help you build strength and burn calories.

The Routine (10 Minutes)

1. Squats (2 minutes): Stand with feet shoulder-width apart. Lower yourself into a squat, keeping your chest lifted and knees behind your toes. Push through your heels to stand back up.

2. Modified Push-Ups (1 minute): Start on your knees, with hands slightly wider than shoulder-width. Lower your chest toward the floor and push back up.

3. Glute Bridges (2 minutes): Lie on your back with knees bent and feet flat. Lift your hips toward the ceiling, squeeze your glutes, and lower back down.

4. Bird Dogs (2 minutes): Start on all fours. Extend your right arm and left leg simultaneously, keeping your core engaged. Switch sides.

5. Plank (1 minute): Hold a plank position on your forearms or hands, keeping your back straight and core tight.

6. Rest (2 minutes): Catch your breath, hydrate, and repeat the circuit if time allows.

Why It Works

This circuit targets your core, legs, arms, and glutes, making it a full-body workout. Plus, it’s completely free and can be modified as you gain strength.

2. Stroller Workout: Fitness on the Go

If you’re itching to get out of the house, a stroller workout is a fun way to combine exercise with bonding time. It’s perfect for moms who want to soak up some fresh air while staying active.

The Routine (20 Minutes)

1. Brisk Walk (5 minutes): Start with a brisk walk to warm up. Keep your arms relaxed on the stroller handle and your pace steady.

2. Stroller Lunges (3 minutes): Push the stroller as you step into a forward lunge. Alternate legs and keep your back straight.

3. Incline Push-Ups (3 minutes): Find a park bench or sturdy surface. Place your hands on the edge, step back into a plank position, and perform push-ups.

4. Walking Intervals (5 minutes): Alternate between a brisk walk and a light jog or fast-paced walk for 30-second intervals.

5. Squats (4 minutes): Stop the stroller, hold the handle, and perform bodyweight squats while keeping an eye on your little one.

Why It Works

This routine adds variety to your walk and keeps your baby entertained. It’s a great way to sneak in cardio and strength training without stepping foot in a gym.

3. Yoga Flow for Relaxation and Strength

Yoga is a gentle, restorative workout that helps you build strength, improve flexibility, and reduce stress—perfect for new moms juggling it all. All you need is a yoga mat or a soft surface.

The Routine (15 Minutes)

1. Cat-Cow Stretch (2 minutes): Start on all fours. Inhale as you arch your back (cow pose) and exhale as you round your spine (cat pose).

2. Downward Dog (2 minutes): From all fours, lift your hips toward the ceiling to form an inverted V-shape. Stretch your hamstrings and shoulders.

3. Warrior II (3 minutes): Stand in a wide stance. Turn your right foot out and bend your knee while extending your arms. Hold for 30 seconds and switch sides.

4. Child’s Pose (2 minutes): Sit back on your heels, stretch your arms forward, and relax your forehead on the mat. Focus on deep breathing.

5. Seated Forward Fold (3 minutes): Sit with your legs extended. Reach for your toes (or as far as comfortable) while keeping your back straight.

6. Savasana (3 minutes): Lie flat on your back, close your eyes, and focus on your breath. Let your body fully relax.

Why It Works

Yoga is a great way to stretch and strengthen your body while promoting mindfulness and stress relief. It’s low-impact and perfect for easing back into fitness postpartum.

4. Household Item Workout: Get Creative

No dumbbells? No problem! Everyday household items like water bottles, cans, or even a backpack can double as workout equipment.

The Routine (15 Minutes)

1. Bottle Bicep Curls (2 minutes): Hold a water bottle in each hand. Curl them toward your shoulders and lower back down.

2. Chair Tricep Dips (3 minutes): Sit on the edge of a sturdy chair. Place your hands beside your hips, slide forward, and lower yourself down. Push back up.

3. Backpack Rows (3 minutes): Fill a backpack with books for weight. Bend at the hips, hold the straps, and pull the bag toward your chest. Lower and repeat.

4. Step-Ups (4 minutes): Use a low step or sturdy stool. Step up with one foot, bring the other foot up, then step down. Alternate legs.

5. Wall Sit (3 minutes): Press your back against a wall, slide down until your knees are at a 90-degree angle, and hold.

Why It Works

This workout uses what you already have at home, saving you money while helping you build strength. It’s practical, effective, and perfect for creative moms!

5. Dumbbell Strength Circuit

If you have a set of inexpensive dumbbells, this routine is a fantastic way to tone your muscles and increase your strength. Dumbbells are a worthwhile investment for at-home fitness.

The Routine (20 Minutes)

1. Dumbbell Deadlifts (3 minutes): Stand with feet shoulder-width apart. Hold a dumbbell in each hand. Lower the weights toward the floor by bending at your hips and knees, then stand back up.

2. Overhead Press (3 minutes): Hold a dumbbell in each hand at shoulder height. Push them overhead until your arms are fully extended, then lower back down.

3. Dumbbell Squats (3 minutes): Hold a dumbbell in each hand at your sides. Perform a squat, keeping your chest lifted and knees behind your toes.

4. Bent-Over Rows (3 minutes): Bend at your hips with a dumbbell in each hand. Pull the weights toward your chest, squeezing your shoulder blades together, then lower.

5. Russian Twists (3 minutes): Sit on the floor, holding one dumbbell with both hands. Lean back slightly, lift your feet off the ground (optional), and twist your torso from side to side.

6. Cooldown (5 minutes): Stretch your arms, legs, and back to relax and prevent soreness.

Why It Works

Dumbbells add resistance to your workout, helping you build muscle and burn more calories. This circuit is versatile and easy to adapt as you get stronger.

Tips for Success

1. Set Realistic Goals: Start with 10-15 minutes a day and build up as you feel more confident.

2. Involve Your Baby: Use your baby as a “weight” for squats or hold them during yoga poses for extra bonding time.

3. Stay Consistent: Even a little bit of movement each day can lead to big results over time.

4. Celebrate Small Wins: Did you complete a workout? High-five yourself! Progress is worth celebrating.

Final Thoughts: Fitness on a Budget is Possible

You don’t need a fancy gym or expensive equipment to prioritize your health.

These five affordable home workouts prove that fitness can be fun, effective, and accessible for new moms.

Whether you’re doing bodyweight circuits, stroller walks, or lifting dumbbells, every little bit of movement counts toward feeling stronger, healthier, and more confident in your postpartum journey.

So, grab your baby (or a water bottle!), roll out a mat, and give these workouts a try.

You’ve got this, mama! 💪👶✨