This post is for the busy moms who feel like they have no time to clean, let alone workout. I already have a post with a cleaning schedule for moms, as well as one about doing mini-workouts throughout the day. So, I thought, why not combine them both into one?
How about killing two birds with one stone, with this cleaning schedule for busy moms with workout moves incorporated into it? 20-30 minute, short bursts of time to tidy up your house while also completing a “mini-workout” in the process.
Set a timer to motivate you to get as much done in that timeframe as you can! Make a playlist of songs that pump you up and get you motivated and have some fun while doing it!
Weekly Cleaning and Workout Schedule
This schedule can be used as inspiration – alter or customize based on your lifestyle and preferences! Maybe you don’t have a house that needs a lot of mopping – in this case, add in a neglected area of the house as a substitute.
That being said, if you want to follow this schedule- there is a free download below.
The focus should be spending time cleaning for a short period of time while actively moving your body – and toning it.
There is something about setting a timer that just adds another level of motivation and there’s less pressure to get it all done – so it doesn’t seem as overwhelming. Following this schedule you are doing so at your own risk.
About the Schedule
- The schedule was created for 6 days, Monday-Saturday.
- Workouts include lower body, biceps & triceps, cardio, core, shoulders & chest, and HIIT.
- 20-30 minutes per day so it feels more manageable and less like chores.
- Sunday is an off day!
- Each day, you can determine your own time management. Do you want to do one task, then two exercises? Or one task, then a whole set of exercises?
- Each day, it will be a race against the clock to complete all the tasks – that in itself adds a little extra cardio.
Workout Equipment Needed
I tried to select exercises that can be done easily without equipment. That being said, the arm days do require light or medium dumbbells.
For reference, I would use 12 pounds for the Tuesday workout and 8 pounds for the Friday workout.
To add more of a challenge, feel free to use heavier weights or resistance bands.
Monday – Vacuum and Mop with Lower Body
The cleaning focus will be on vacuuming and mopping your house, and the fitness portion will be all about the lower body!
You could even use the mop for balance when you’re squatting, or do a set of exercises between each task. It is completely up to you.
How to make it more challenging: bring along a resistance band or ankle weights. Use a set of dumbbells, and store them off to the side for when you stop and complete each exercise.
Cleaning Tasks:
- Vacuum
- Mop
- Wipe down counters and dishes
Lower Body Exercises:
- 30 squats {x2}
- 30 Alternating Lunges {x2}
- 30-Second Squat Pulses
- 60-seconds of Glute Bridges
Tuesday – Bathrooms and Biceps/Triceps
For this day, you will need just a set of light or medium dumbbells to bring with you in the bathroom.
Take breaks in between tasks to fit in all the exercises!
Cleaning Tasks:
- Clean sinks and counters
- Scrub toilets
- Windex mirrors
- Dishes and dinner clean-up
Bicep and Tricep Exercises:
- 12 bicep curls {x2}
- 12 tricep kickbacks {x2}
- 12 tricep dips for finisher – on chair or bed
Wednesday – Kitchen, Living Room and Cardio
Wednesday is tidying up the kitchen/living room area while incorporating some simple cardio moves.
The cardio portion will probably take you less than 5-minutes. If you’re feeling extra motivated, do it twice!
Cleaning Tasks:
- Clean all appliances: wipe down microwave, throw out old food, etc…
- Pick up and tidy main living area.
- Wipe down counters and dishes.
Lower Body Exercises:
- 30 jumping jacks {x2}
- 30 jump squats {x2}
- 30 high knees {x2}
- 30 mountain climbers
Thursday- Bedroom and Core
Pick a bedroom, or all the bedrooms and complete some core exercises in between each task. You may need a yoga mat if your bedroom doesn’t have carpet.
Cleaning Tasks:
- Clean and change sheets
- Throw sheets and towels in wash
- Tidy up one area of the bedroom (s) or closet
- Dishes and dinner clean up
Core Exercises:
- 30 Russian twists {x2}
- 30 crunches {x2}
- 30 bicycle crunches {x2}
- 30-second plank {x2}
Friday – Miscellaneous and Shoulders/Chest
For the shoulder and chest exercises, you will just need a set of light dumbbells. If you’re serious about toning your body or building muscle, use lighter weights for the lateral/front raises and heavier for the chest presses.
Cleaning Tasks:
- Take out trash
- Tidy up/declutter/clean up toys
- Clean kitchen
- Wipe down counters and dishes
Shoulder/Chest Exercises:
- 12 push ups {x2}
- 12 lateral raises {x2}
- 12 front raises {x2}
- 12 chest presses
Saturday – Laundry and HIIT
Laundry day with high intensity interval training! No equipment required. You could also substitute the HIIT for yoga or stretching exercises.
Cleaning Tasks:
- 1-3 loads of laundry
- Fold clothes
HIIT Exercises:
- 30-second plank {x2}
- 30-second run in place {x3}
- 12 superman stretch {x2}
- 12 lunge to squat {x2}
Download the Schedule
If you want to download this cleaning schedule for busy moms with exercises included, click on the link below.
Genius or Am I crazy?
This post sounded like SUCH a great idea when I first thought about it, but I realize some of the disadvantages. Like, it may make cleaning more difficult if you have to think about fitting exercises in between. There might be less focus.
On the other hand, I feel it could be really helpful and motivating for those super busy moms that don’t have a lot of time to devote to cleaning and/or working out.
If you try this, let me know what you think! Is it genius or am I crazy? What did you change, or what will you change?
I just stumbled upon your cleaning schedule for busy moms, and I have to say it is a lifesaver! The simplicity and practicality of your tips make it easy for mothers like me to keep our homes in order amidst the chaos. Thanks for sharing such a beneficial resource. You’ve made cleaning a bit more manageable for this busy mom.
Well, that just made my day! All I want is to help other moms out! I don’t hear a lot of feedback, so I really appreciate it. Thank you!