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Effective At-Home Postpartum Workouts

April 13, 2022
Dang girl, look at that amazing body. Seriously, can you believe what your body just did?! It created another human being. You are incredible. And now that your beautiful body is recovered from completing arguably the most amazing feat imaginable, keep it strong and healthy through regular exercise. And we know, it can be tricky to find time to squeeze in a workout as a new mom. But with these different workouts you can do at home, taking care of your body has never been easier. Note: Consult your doctor before beginning any exercise or workout plan.

YouTube Dance Workouts

It doesn’t matter if you’ve never danced a step in your life. Dancing is fun and a great workout. And in the comfort of your own home who cares how coordinated you are! Dancing makes working out fun, which makes time pass faster. You can find a lot of fitness dancing workouts on YouTube for free. From hip-hop to salsa and even country dancing, you’ll feel sexy and confident shaking those hips in front of your TV. Try to find one aimed at beginners or specifically for postpartum women. Dancing can be intense, so listen to your body and take breaks when you can, and stay hydrated, of course.

Circuit Training

Circuit training is awesome if you want to get in an effective workout in a short period of time. The basic premise of circuit training is completing a certain number of sets in a specific period of time. You can choose exercises that all target a certain muscle group, or you can switch it up for a full-body workout. Here is an example of a full-body circuit-training workout. Set a timer for 10 minutes and complete this round of exercises as many times as possible in this order:
  • 20 Pushups (modify if necessary)
  • 15 Squats
  • 40 Mountain Climbers (20 per side)
  • 15 Bicep Curls
  • 20 Walking Lunges (10 per side)
Once you get through the entire set of exercises, start over until the timer beeps. Take a quick break, then start your time over and do them all again. Repeat this circuit 3 times so that you get in 30 minutes of exercise total.


Don’t be turned off by the pictures you see online of perfectly-toned people doing complex-looking headstands in the name of yoga. Most yogis don’t post pictures on Instagram until they’re pretty good at advanced poses, but everyone starts somewhere. Yoga is a fantastic way to build strength, increase flexibility, and even decrease your chance of injury and chronic pain regardless of your current fitness state. A great place to start your yoga journey is at home on your living room rug. A fantastic yoga series to start with is the “30 Days of Yoga” series by “Yoga With Adriene,” and can be found on YouTube. It is a 30-day series that starts with the very basics. From the “Yoga with Adriene” home page on YouTube, you can find several other beginning yoga videos and specialized yoga videos from which you can choose. (This post is not sponsored; “Yoga with Adriene” is just that awesome).

Interval Training (HIIT)

Building stamina and endurance, increasing your speed and improving your cardiorespiratory health can all be accomplished through high-intensity interval training, or HIIT. This type of exercise elevates your heartrate without putting excessive strain on your body. By completing short-bouts of high-intensity exercise, such as sprinting, you elevate your heart rate and breathing, and get a great workout. At home, go into the backyard while the baby sleeps, or put your baby down on a blanket or in a pack-n-play while you sprint as fast as you can from one side of the yard to another. Time yourself if increasing speed is important to you. You can gradually increase the time spent on each bout of exercise to increase endurance, as well. Fifteen minutes of HIIT training provides a high-intensity workout you can feel good about. If going outside isn’t an option, running up and down the stairs does the job and gives you a great burn in your hamstrings and glutes.

Weight Training

Building or strengthening muscle is a great goal, and weight training can easily be accomplished from home. Invest in a weight set that works for your home setup, maybe with separate bars and plates so you can switch them out and store them easier. If you’re just starting out, start with a small amount of weight that allows you to complete up to 20 reps. It is recommended that you consult a personal trainer or fitness professional to evaluate your form and teach you proper techniques before you continue on your own to reduce the risk of injury or muscle compensation. Depending on your goals, you can increase the amount of weight you use to build muscle, build strength, or build endurance. Try to incorporate exercises that target each major muscle group of your body.

Author Bio

Angela Silva

Angela graduated with her B.S. in Exercise and Wellness and is a NASM certified personal trainer who specializes in postpartum fitness and recovery. She enjoys writing, cracking jokes, and spending time with her family, preferably while fishing. She shares many of her life adventures on Instagram as @angelagrams