m+life: 3 Free At-Home Workouts for When Time (and Space) Is Limited
Let’s be honest: carving out time for exercise when you’re raising small humans, managing a home, and trying to hold onto your sense of self can feel like an impossible task.
But movement doesn’t need to mean an hour-long gym session or mastering a handstand on a reformer. It can be short, joyful, grounding and best of all it can be done in your living room between naps or after the school run.
We’ve rounded up three at-home workouts that require little to no equipment, don’t take over your day, and actually leave you feeling energised.
Whether you're easing back into movement postpartum, trying to get in a quick 20-minute mood boost, or simply need a moment of self-care these workouts fit into even the busiest schedule.
1. For Slow, Feel-Good Movement
Lottie Murphy – 20-Minute Pilates Full Body Flow
🕒 20 mins | Watch on YouTube
A gentle Pilates flow to reconnect with your breath and build core strength without breaking into a sweat. Ideal for easing into the morning or winding down during nap time and Lottie’s calm presence is a bonus.
2. For a Mood Boosting Flashback
MadFit – 90s Dance Party Workout
🕒 15 mins | Watch on YouTube
Can’t remember where you left your keys, but know every word of ‘No Scrubs’ and ‘Hit Me Baby One More Time’? This one’s for you. No crunches, no burpees just joyful movement and full body workout vibes you can sneak in between chores or while your baby watches.
3. bring your baby & get fit
Jessica Pumple – Babywearing Full-Body Workout
🕒 15–20 mins | Watch on YouTube
Baby who won’t be put down? No problem. Jessica Pumple, a pre & postnatal fitness instructor and registered dietitian, guides you through a safe and simple routine designed for baby-wearing mums. Think lunges, squats and stretches all while your baby is tucked in, its gentle but effective.
Tip: Save these in a playlist so they’re ready when you are. Or send to a friend and keep each other accountable for a quick Bank Holiday sweat.
This Bank Holiday, give yourself permission to move in a way that feels good and remember t's not about bouncing back; it's about showing up for yourself in whatever way you can.