If you’ve only got 30 minutes to work out before the family wakes up these are the six exercises you should do to build muscle

Woman in sportswear kneeling in living room on exercise mat holding dumbbells overhead.

For busy moms, squeezing exercise into an already packed schedule can feel like a challenge. That’s why I love a relatively short 30-minute workout, especially if it includes compound moves that work multiple muscles in one quick hit.

When I can drag my tired bones out of bed, I like to do a 6am session at home before my daughters wake up. That way I’ve done my exercise, it gives me a welcome energy boost, and I don’t have to worry about making time later when I’m too tired or the day has run away with me.

To help you fit in a workout before the family wakes up, I’ve created this quick six-move circuit.

A post shared by Fit&Well (@wearefitandwell)

A photo posted by on

How to do the workout

For this workout you’ll need a pair of dumbbells that are a challenging weight for you.

Do each move for 50 seconds, taking 15-20 seconds rest between each move. Aim for 3-4 rounds, with a minute recovery time in between sets.

The moves

1. Suitcase reverse lunge
2. Biceps curl with hold
3. Shoulder press
4. Chest press and pulse
5. Chest crusher
6. Single-leg bridge with leg lower

1. Suitcase reverse lunge

Time: 50sec Rest: 15-20sec

• Stand with your feet hip-width apart, holding weights by your sides.
• Take a big step back with your right foot and then bend both knees to lower until your right knee is hovering just above the floor.
• Squeeze your glutes as you push through your left foot to bring your right foot back to the start.
• Repeat on the other side, alternating sides with each rep.

2. Biceps curl with hold

Time: 50sec Rest: 15-20sec

• Hold dumbbells in front of your thighs, palms facing forward.
• Keeping your elbows pinned to your torso throughout, bend both elbows to lift the dumbbells, but stop your left arm when there’s a 90° bend in your elbow, and hold this position while you lift the other dumbbell to your right shoulder.
• Lower the dumbbell on your right to the start, keeping the dumbbell on your left side still.
• Perform 10 reps in total on the right side, then swap sides.
• Continue for time.

3. Shoulder press

Time: 50sec Rest: 15-20sec

• Hold dumbbells at shoulder height, palms facing away from you.
• Engage your core and push the dumbbells overhead.
• Lower with control.

4. Chest press and pulse

Time: 50sec Rest: 15-20sec

• Lie on your back with your knees bent and feet flat on the floor, holding weights by your shoulders.
• Push your lower back into the floor, and make sure it doesn’t arch at any point.
• Powerfully push the weights straight up.
• Lower the weights slowly and with control, until your upper arms are just above the floor, then do one pulse (lifting the weights a small distance—a matter of inches) before lowering until your upper arms are resting on the floor.

5. Chest crusher

Time: 50sec Rest: 15-20sec

• Lie on your back with your knees bent and feet flat on the floor, with your arms extended and weights held just outside of your shoulders, with palms facing forward.
• Bend your elbows to bring the weights together over your chest.
• Extend your elbows to reverse the movement back to the start.

6. Single-leg bridge with leg raise

Time: 50sec Rest: 15-20sec

• Lie on your back with your knees bent and feet flat on the floor, then extend your right leg.
• Squeeze your glutes and push through your left heel to raise your hips and your right leg, keeping your hips square.
• Hold this position, and lift your right leg until it’s as close to vertical as your mobility allows, then lower your right leg until it’s just above the floor.
• Complete 10 leg raises in total while holding the single-leg bridge position, then lower your hips to the floor and repeat on the other side.