15-minute at-home workouts that are easy to fit into your day

Between school runs, work emails, and the never-ending pile of laundry, squeezing in a workout can be tricky. But what if you could fit in an effective exercise session in just 15 minutes? Victoria Repa, Pilates instructor, health coach, and CEO and Founder of the health and wellness platform BetterMe, is convinced that even 10 to 15 minute workouts can be effective and beneficial. This is especially true for parents with busy schedules and limited time and who want to add a bit of movement. The key is to do workouts regularly and build them into a long-term routine. 

That’s where the BetterMe: Health Coaching app comes in as it offers quick, at-home workouts that help you feel stronger, more energised, and in control of your fitness—without adding another stressor to your day.

Why short workouts work 

Fitness doesn’t have to mean lengthy gym sessions. In fact, research shows that short, consistent bursts of exercise can be just as effective as longer workouts, improving strength, boosting energy, and helping with mental wellbeing. Repa adds that short workouts invigorate the system, build a strong core, and provide an energy boost throughout the day. As a result, this approach increases productivity and contributes to a better quality of life. 

For busy parents, it’s all about making movement work for you—and these 15-minute workouts available on the BetterMe app do just that. So much so that with the right approach, even the most brief of sessions can lead to meaningful improvements over time. 

High-intensity interval training (HIIT), Pilates, and strength-based routines all offer significant benefits when done consistently. The key is focusing on quality over quantity, ensuring that even short workouts maximise muscle engagement and cardiovascular efficiency.

Short workouts invigorate your the system and provide an energy boost for your day

1. Fit After Baby offers workouts designed for new mums

If you’re navigating postpartum recovery, the Fit After Baby Workouts in the BetterMe: Health Coaching app offer a gentle but effective way to rebuild strength. 

Created by certified women’s fitness expert Desi Bartlett who has over 30 years of experience, these bodyweight-only exercises are tailored to support abdominal recovery, posture, and overall well-being. 

Whether you’re looking to regain core strength or simply find time to move, these seven 15-minute sessions can fit seamlessly into your busy routine. Each of the exercises focus on deep core activation, pelvic floor engagement, and gentle full-body movement and all are designed to work with, not against, your postnatal body.

Afterall, postpartum fitness is about more than just "getting back into shape" – it’s about restoring function, building strength safely, and giving new mums the confidence to move comfortably. 

Here are two you can expect to find on the BetterMe: Health Coaching app:

Pelvic tilts help maintain proper pelvic positioning

Example one: Pelvic tilts

Remember to maintain a regular breathing pattern while doing this exercise!

1. Begin laying down on the floor, bend your knees, and gently tilt your pelvis up towards the sky and then bring your tailbone back down.

2. Continue like this, tilting and releasing.

With practice, you can do Kegels just about anytime

Example two: Kegel squat hold 

By doing this exercise, you will strengthen your thighs, glutes and pelvic floor muscles. 

1. Begin by standing with your feet hips width apart.

2. Externally rotate your hips slightly and bend your knees into the deepest squat that is comfortable. 

3. Feel the lift in the pelvic floor as you sustain this shape.

2. Low-impact, high results with Pilates

Pilates is a game-changer for busy mums looking to strengthen and tone their bodies. Victoria Repa herself believes that overall Pilates can be for anyone and everyone. 

“Originally designed for rehabilitation, it has evolved into a comprehensive training method for both the body and mind”, Victoria explains. “Its adaptability to various fitness levels and low-risk nature make it accessible to everyone.”

For parents, the BetterMe: Health Coaching app offers 15+ types of Pilates workouts, each ranging from 10 to 30 minutes based on your fitness level. The options vary from Wall Pilates to Busy Mom Pilates and even Core Pilates with Equipment, and all are designed to target key areas like the core, arms, and legs. 

The Hundred exercise helps you to stretch out your entire body

Example three: The Hundred 

Move your arms up and down as you take five short breaths in and five short breaths out. Avoid straining your neck and shoulders. 

1. Lie on your back.

2. Exhale. Bring your head up with your chin down and, using your abdominal muscles, curl your upper spine up off the floor to the base of your shoulder blades.

3. At the same time, deepen the pull of the abs and extend your arms and legs.

4. Reach your legs toward where the wall and ceiling meet in front of you.

5. Extend your arms straight and low, just a few inches off the floor, with the fingertips reaching for the far wall.

6. Hold your position. Move your arms in a controlled up-and-down manner—a small but dynamic pumping of the arms.

7. Be sure to keep your shoulders and neck relaxed. It is the abdominal muscles that should be doing all the work.

Spinal twists offer several benefits, including improved spinal health and enhanced digestion

Example four: Spinal twists

1. Lie flat on the floor with your knees bent

2. Put your arms next to your sides

3. Lift your knees up and open your hands to the side

4. Lower your knees towards your left side and look to your right side

5. Hold the stretch

Workouts like this help improve flexibility and muscle tone while being gentle on the joints—perfect for postnatal recovery or simply squeezing in a feel-good session before bedtime.

Unlike high-impact workouts, Pilates helps build strength and endurance without unnecessary strain, making it an ideal choice for those easing back into fitness or managing joint discomfort. Plus, the flexibility-focused movements help with everyday mobility, making everything from lifting toddlers to chasing after kids a little easier.

3. Relaxation meets movement with Somatic workouts

Some days call for gentle movement rather than intense exercise. 

The BetterMe: Health Coaching app’s somatic workouts offer easy and calming exercises to relieve muscle tension, improve flexibility, and enhance the mind-body connection. 

Somatic exercises focus on slow, mindful movement to help release built-up tension and stress. They’re particularly beneficial for those struggling with tight muscles, poor posture, or the mental strain of parenting.

Grounding helps you regain focus, stability and a sense of safety

Example five: Grounding breath

1. Find your balance and stand firmly. Breathe out and imagine all of your worry flowing through your rooted feet into the ground. Allow your knees to soften.

2. As you inhale, lift your arms to shoulder-height. As your arms raise, your knees straighten. When you exhale, lower your hands fluidly, bending your knees and staying rooted to the ground.

The side stretch exercise can aid in alleviating physical and mental stress

Example six: Side stretches

1. Begin on all fours, with your hands under your shoulders and your knees under your hips.

2. Extend your right leg to the side. Walk your hands forward and lower yourself down, exhaling and feeling the stretch in your right inner thigh.

3. As you breathe in, lift your hips and torso back up. Bring your right leg back in and repeat the movements with the other leg out. Finish back on all fours.

Short sessions like the examples above are ideal for unwinding at the end of the day or finding a moment of calm amidst the chaos.

4. Get moving together as a family

Finding time for yourself can be tricky, so why not involve the whole family? BetterMe includes Family Workouts, making it easy to stay active together. 

Whether it’s a fun movement session with the kids or a gentle stretch in the morning, these workouts help turn fitness into a shared experience.

Getting kids involved in fitness not only helps keep parents active but also instils healthy habits from an early age. 

Simple activities like dance workouts, yoga stretches, and bodyweight challenges make exercise fun and engaging for children while keeping adults moving, too.

Train your muscles to be more flexible and strong as they move in different directions

Example seven: Windmill

1. Stand with your feet wider than shoulder-width and arms on your chest.

2. Bend down and simultaneously rotate your upper body to the right side. Touch the right toe with your left hand.

3. Return to the starting position.

4. Repeat the same movement to the other side.

This is a full body squat warm up exercise

Example eight: Squat with reach

1. Stand straight with your feet shoulder-width apart, toes pointing slightly to the sides.

2. Bend at the knees and lower yourself down, creating a 90-degree angle with your knees.

3. Go down until your thighs are parallel to the ground.

4. Holding a seated squat position, raise both of your arms overhead.

5. Return to the starting position and repeat all over again.

Making workouts a habit

Consistency is key when it comes to fitness, and finding a way to incorporate movement into your daily routine can make all the difference. 

Here are some simple ways to ensure you make time for fitness:

• Schedule it in: treat workouts like an important appointment. Set a reminder or block out 15 minutes in your day.

• Start small: if 15 minutes still feels like too much, begin with five and gradually build up.

• Make it enjoyable: pick workouts you actually like so you’ll look forward to them rather than seeing them as a chore.

• Be flexible: some days will be harder than others, and that’s okay. Even a few minutes of movement is better than none.

• Involve the family: kids love to move, so let them join in when possible.

BetterMe isn’t just about workouts, though. The app provides a holistic approach to health with personalised coaching, meal plans, water and calorie tracking, and even self-care challenges for you to join in.

Whether you’re looking to get stronger, improve your nutrition, or find better balance in your life, the app supports a well-rounded approach to wellbeing overall.

Get access to personalised coaching, meal plans, water and calorie tracking with BetterMe

Ready to fit fitness into your routine?

Chosen by 150 million users worldwide, BetterMe offers guidance for every stage of life. Whether you’re a new mum looking for postnatal support, someone aiming to build strength without a gym, or simply looking for a convenient way to fit fitness into your day, the app provides tailored solutions that adapt to your needs.

If you’re looking for workouts that fit into your lifestyle, rather than the other way around, the BetterMe: Health Coaching app is a great place to start. From gentle postnatal recovery to strength-building Pilates and relaxation-focused somatic exercises, there’s something for everyone.

About BetterMe

BetterMe: Health Coaching is an all-in-one health app with 4000+ workouts, meal plans, water and calorie tracking options, a lifestyle change program backed by psychologists, and self-care challenges. 

Ready to find the perfect fitness plan for you? Take the quiz to get a personalised experience tailored to your needs.

About the author

Rebecca Roberts is a writer, editor, and content marketing expert hailing from Leeds. Here at Mumsnet, she commissions, writes, and edits to bring parents content designed to make life easier. After birthing and breastfeeding two babies in two years, Rebecca knows first-hand how hard it can be to prioritise yourself when you become a mother. So, she’s on a quest to find the best wellness products and services that are both practical and affordable, with the help of Mumsnet user recommendations. 

Beyond her role as an editor here at Mumsnet, Rebecca can be found balancing life as a working mum of two toddlers and when she’s not at her desk, you’ll likely find her at a local playgroup, in a nearby coffee shop, or walking the dog up and down country lanes.