5 workouts you can do in just 5 minutes! Plus a FREE 4 minute intensive workout to get you started

As busy mums, we understand that finding the time to exercise can be hard so we wanted to share 5 workouts you can do in under 5 minutes and all from the comfort of your own home.
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As part of the 28 Day Weight Loss Challenge, we have so many workouts that are great for busy mums who can only grab a bit of time here or there to fit in their daily exercise. Plus all the workouts can be done in the comfort of your own home without any fancy gym equipment.

The 28 Day Weight Loss Challenge includes 500 exercises or workouts that are suitable for all fitness levels and includes things from yoga to boxing to HIIT to pilates. Plus there is a mind, body, breath section that helps you take care of your mind whilst you are looking after your body.

Looking for a quick workout? All our Tabata exercises can be done in under 5 minutes each here are five of our mum’s favourites Tabata workouts!

5 Tabata workouts you can do in under 5 minutes

Beginner Tabata workout

Time: 4 minutes

beginner tabata

Haven’t tried Tabata before and not sure if it’s for you? Then give this beginner workout available in the 28 Day Weight Loss Challenge app a try to see how you like it. In this workout you will be doing two sets of 20-second bursts of high knees, commandos, squat shuffle and kick sits with 10 seconds of rest or recovery time in between each exercise.

Upper body Tabata workout

Time: 4 minutes

Tabata squat

Focus on your upper body with this Tabata workout where you will do 20 seconds each of jumping jacks, squat jab cross, knee push-ups and bent over row, which you will need small weight or if you don’t have them use bags of rice or flour you have in your pantry. In between each action, you take 10 second rest time and once you have done the circuit you do it again for a total of four minutes workout time.

Lower body Tabata workout

Time: 4 minutes

Healthy Mummy Leah with her boys following The Healthy Mummy Tabata Workout

If you want to work on your lower body this workout is for you. In it, you will run through 20 seconds each of a slow jog, squat touch with a medicine ball and if you don’t have a medicine ball you can use a bag of flour or something similarly heavy, step heel and high knees with a 10-second rest between each exercise.

Tabata full body workout

Time: 4 minutes


Knee push-ups

Get a full body workout in just four minutes! In this workout available in the 28 Day Weight Loss Challenge app you will complete two circuits of 20 seconds each of squat jabs, plank, knee push-ups and slow jogging with 10 second rest time between each exercise.

Tabata core workout

Time: 4 minutes

Healthy Mummy mum Lauren showing her elbow plank form to her son

Focus on building and strengthening your core with this Tabata core workout that will only take you 4 minutes to complete. The exercises you will complete include a slow jog, bridge pumps, slow crunch and elbow plank. Do two rounds of these exercises where you do each exercise for 20 seconds each with a 10-second rest in between.

BONUS: Try this 4-minute intensive Tabata workout for FREE

Get access to these workouts and hundreds more as a part of the 28 Day Weight Loss Challenge SIGN UP TODAY!

28 Day Weight Loss Challenge
Tabata is just ONE of the many exciting PARTS of our 28 Day Weight Loss Challenge.

Our 28 Day Weight Loss Challenge is an affordable, customisable weight loss program PROVEN to help mums reach their weight loss goals.
Our Challenge entails:

  • 28 days of at home exercise routines (no gym needed) – with video instruction
  • Customisable and breastfeeding friendly meal plans
  • Time-efficient exercises for busy mums – under 30 mins
  • Challenge combines Pilates exercises with interval and circuit training (HIIT)
  • Suitable for basic to advanced fitness levels
  • Home to thousands of EASY-TO-MAKE recipes.

To find out more on the 28 Day Weight Loss Challenge click here.

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