All the workout programs available in The Healthy Mummy app
Did you know we have many different types of workouts in the Healthy Mummy App?! Find out all about them here.
The Healthy Mummy app—home to the 28 Day Weight Loss Challenges—is packed with 35 different workout programs, over 600 expert-guided workout videos, more than 6,000 healthy recipes, and weekly meal plans to support your health and fitness journey.
In the fitness section of the app, there’s something for every mum, no matter your fitness level. Whether you’re returning to exercise after having a baby, haven’t worked out in a while, or you’re feeling fit and ready to try something new and fun—we’ve got you covered. Choose from Pregnancy and Postnatal Workouts, HIIT, Booty Busting sessions, Weight Workouts, Dance Cardio, Boxing, Yoga, Pilates, and more.
Each day, a workout video or activity is selected for you based on your profile and fitness level. All videos are fully guided by our expert trainers, helping you maintain correct form and stay safe during every session.
Workouts range from 10 to 45 minutes, giving you the flexibility to follow the daily recommendation or choose your own routine from our extensive exercise library.
With so many options available in The Healthy Mummy app, we’re here to help you find exactly what works for you and your goals.
You can explore all workout programs here.
If you don’t have access to the app yet, join 10,000s of mums who are getting fitter, healthier and happier every day – start here.
Here are a few workout categories to help you get started.
- Beginner workouts
- Advanced workouts
- Low impact workouts
- Workouts with equipment (weights and resistance bands)
- No equipment workouts
- Fitness test
Beginner workouts
While most of the workouts in the app cater to beginners, intermediate and advanced fitness levels this section highlights our beginner only workouts.
The beginner workouts in The Healthy Mummy app are specially designed to help mums ease into fitness, no matter their starting point.
These workouts are simple to follow, and perfect for building strength, boosting energy, and supporting healthy weight loss. They can be done at home, with minimal or no equipment, making them ideal for busy mums juggling family life.
Whether you’ve just had a baby or are restarting your fitness journey, these beginner sessions are a safe and supportive way to get moving, gain confidence, and start seeing results—one step at a time.
Advanced workouts
While most of the workouts in the app cater to beginners, intermediate and advanced fitness levels this section highlights our advanced only workouts.
The advanced workouts in The Healthy Mummy app have been created for mums ready to take their fitness to the next level.
These high-intensity sessions may combine strength training and cardio to maximise fat burning, build lean muscle, and boost metabolism. Perfect for mums who’ve built a solid fitness foundation, these workouts offer a challenging, results-driven option to help break through plateaus and accelerate weight loss.
They’re flexible, time-efficient, and can be done at home, making it easier to stay consistent even with a busy schedule. If you’re looking to tone up, get strong, and feel empowered—these workouts are for you!
Low impact workouts
The low impact workouts in The Healthy Mummy app are for mums wanting to improve their health gently and effectively.
These workouts are kind on the joints while still helping you build strength, flexibility, and overall wellness. They support both your physical and mental wellbeing.
They’re ideal for mums recovering postpartum, managing injuries, or simply looking for a more mindful approach to movement. Easy to follow and suitable for all fitness levels, these sessions help you feel strong, centred, and healthier—inside and out.
Workouts with equipment
We understand that limited space at home and financial constraints can be barriers for mums wanting to work out at home. That’s why we’ve designed many workouts to require no equipment, or only low-cost, easy-to-store items.
Please note: most of our workouts will require a mat or towel.
While equipment like hand weights, resistance bands, kettlebells, and barbells can help you tone up and burn fat more quickly, their use is optional in a range of our equipment-based workouts.
Here are our Workouts with Equipment
- Kickstarter – optional – hand weights
- Maintain – optional – kettlebell, steps, hand weights
- HIIT – optional – kettlebell, steps, hand weights
- Express Boxing – optional – hand weights
- 28 Day Booty Program – optional – kettlebell, light hand weights
- Pregnancy 20-30 Weeks – optional – light hand weights
- Take 10 – light hand weights, step optional
- 28 Days Stronger Advanced – resistance bands with handles, dumbbells
- Fit Beginner – light hand weights
- Pilates with Jo – pilates circle, light hand weights
- Empower – dumbbells, kettlebell and/or barbell
- Total Body with Weights – dumbbells
- Empower advanced – dumbbells, kettlebells
- Fit Postnatal – light hand weights
- Build – kettlebell, hand weights, resistance bands, resistance bands with handles, barbell
- Fit Advanced – light weights
- Stronger Advanced with Weights – hand weights, resistance bands, resistance bands with handles, barbell
- Baby Wearing – baby carrier, light hand weights, mat
- Body Band Workouts – booty bands
- Long Play Workouts – light hand weights
- Kettlebells with Laura – kettlebells
- 28 Days Stronger Beginner – resistance bands with handles, dumbbells
No equipment workouts
Workouts without equipment are perfect for busy mums—they’re quick, convenient, and can be done anywhere, anytime.
These workouts use bodyweight exercises to build strength, improve cardio fitness, and boost energy levels. They’re also easy to modify for different fitness levels, making them accessible whether you’re just starting out or getting back into a routine.
Plus, with no setup required, you can fit in a session during nap time, before school runs, or whenever you have a few spare minutes. It’s simple, effective, and mum-life friendly.
Please note: most of our workouts will require a mat or towel.
Fitness test
The Fitness Test in The Healthy Mummy app is a great way for mums to track progress and stay motivated on their health journey.
Designed to be done at the beginning, middle and end of each 28 Day Weight Loss Challenge. You simply need to perform each of the four fitness test exercises for 60 seconds and record & compare your results. The exercises include squats, push-ups, and plank holds to measure strength, endurance, and overall fitness.
Each test is quick and easy to follow, with clear instructions so you can confidently assess how far you’ve come. Whether you’re just starting out or already active, the fitness test helps you set goals, celebrate wins, and keep moving forward. It’s your personal check-in for building a stronger, healthier you!
Our workout programs
Kickstarter
If you’re looking to kickstart your fitness journey or get back on track. Kickstarter is for you. With a mix of fat-burning workouts and strength training, you’ll be toning up, shedding unwanted body fat, and feeling stronger every day. Learn more about Kickstarter here.
Intensity: Beginner to advanced. Targets: Total body. Avg. duration: 15 mins
EMPOWER
Want to feel strong but lack the confidence to lift weights? With the EMPOWER Program we will help you nail your technique while working out from the comfort of your home, while also giving you the confidence to use weights at the gym. Build strength, improve your fitness and challenge yourself with EMPOWER! Learn more about EMPOWER here.
Intensity: Beginner to intermediate. Targets: Total body. Avg. duration: 30 mins
EMPOWER Advanced
If you’ve experienced the transformative benefits of our original EMPOWER Program, you’re going to love this next-level addition. This program ups the ante with the inclusion of supersets and tempo. These dynamic techniques will increase intensity and help you build strength, burn fat, and sculpt your body faster than ever. Learn more about EMPOWER Advanced here.
Intensity: Intermediate to advanced. Targets: Total body. Avg. duration: 15 mins
Wellness: Listen
Reduce stress and anxiety by learning to self calm by focusing the mind and breath. These practises are all about easing stress, lifting your mood, and building emotional resilience. They focus on relaxation and self-awareness, offering a more holistic approach that strengthens both your mind and body in a completely different way. Learn more about Wellness: Listen here
Intensity: Beginner. Targets: Mind & body. Avg. duration: 15 mins
Wellness: Move
Wellness: Move is a program that complements your high-energy routines with mindful movement practices that nourish your body and soul. It’s designed to help you find balance, reduce stress, and improve your mental wellbeing, all while keeping your body active and strong. Learn more about Wellness: Move here
Intensity: Beginner to advanced. Targets: Mind & total body. Avg. duration: 10 mins
Maintain
Recognising that maintaining weight loss is just as important as losing it, we’ve created a dedicated workout program in The Healthy Mummy app. This program is designed to help mums keep the weight off and feel great for life. You can learn more about Maintain here.
Intensity: Beginner to advanced. Targets: Total body, core, balance, strength. Avg. duration: 10 mins
Dance Strong
Have fun and get fit at the same time with our Dance Strong program. Each workout will help you dance your way to fitness, they are fun, upbeat and include a great combination of cardio and strength for a great workout overall. Learn more about Dance Strong here.
Intensity: Beginner to intermediate. Targets: Total body. Avg. duration: 20 mins
Fit Postnatal
Our postnatal fitness expert, Wendy Smith, has created a selection of workout videos that you can choose to follow if you’re getting back into exercise following the the birth of your baby. Exercises focus on strength, postnatal cardio, and pilates. Learn more about Fit Postnatal here.
Intensity: Postnatal to Beginner. Targets: Total body. Avg. duration: 30 mins
Fit Beginner
Fit workouts are approximately 30 mins long with a warm up and cool down, so you get a full workout. The workouts include a variety of exercise styles that target the whole body building strength and improving your cardio. You can get started today.
Intensity: Beginner. Targets: Total body. Avg. duration: 30 mins
Fit Advanced
This is a HIIT program that includes Pilates and Tabata and is for for mums used to regular daily activity. The workouts include a warm up and cool down for a complete exercise plan and focus on building strength and cardio. Get ready to sweat with Fit Advanced.
Intensity: Intermediate to advanced. Targets: Total body. Avg. duration: 30 mins
Build
You can focus on building muscles with our Build exercise program. These videos include a warm-up, workout routine and a cool down and require resistance bands, a resistance band with handles, dumbbells, kettlebells and barbells with weights. Learn more about Build program here.
Intensity: Intermediate to advanced. Targets: Total body, core, strength, balance. Avg. duration: 25 mins
No Equipment Workouts
Want to workout but don’t have any of the fancy equipment at home and don’t want to join a gym? No problem. With no equipment needed, this program is a full-body HIIT workout that will challenge you to burn calories. It is a fantastic program for weight loss, overall fitness and strength. Learn more about No Equipment Workouts here.
Intensity: Beginner to advanced. Targets: Total body. Avg. duration: 15 mins
Body Weight
The Bodyweight Workout program can be done from the comfort of your living room, you don’t need any equipment – you just use your own bodyweight as well as callisthenics. Perfect if you don’t have the time or money to get to the gym and want to build muscle and lose weight. Learn more about Body Weight workouts here.
Intensity: Beginner to advanced. Targets: Total body. Avg. duration: 10 mins
Baby Wearing with Jade
The Baby Wearing Workouts focus on strengthening and toning all areas of the body. They are predominantly cardiovascular workouts with muscular endurance and strength. Focus in on the legs, bottom, core, arms and strength of the overall body. Learn more about Baby Wearing Workouts here.
Intensity: Beginner to advanced. Targets: Total body. Avg. duration: 10 mins
HIIT
HIIT stands for High-Intensity Interval Training. Basically, it’s a workout style where you alternate between short bursts of intense exercise and periods of rest or lower-intensity activity. HIIT fires up your metabolism burning serious calories. Learn more about HIIT here.
Intensity: Beginner to advanced. Targets: Total body. Avg. duration: 10 mins
Workouts with Kids
These workouts give mums the perfect opportunity to involve their kids in staying active. You get to spend some quality time together while working out and helping the little ones burn off excess energy. These workouts are suitable for kids of all ages and fun for the whole family. You can learn more about Workouts with Kids here.
Intensity: Beginner to advanced. Targets: Total body. Avg. duration: 10 mins
Take 10
Our Take 10 workouts include a mix of different exercises such as Pilates, Boxing, Kickboxing, Tabata, Step and Advanced Abs. Created for busy mums, they take just 10 minutes to complete. Great for fat loss, muscle toning, boosting metabolism and torching calories. Learn more about Take 10 workouts here.
Intensity: Beginner to advanced. Targets: Total body, core, strength. Avg. duration: 10 mins
Booty Band Workouts
The Booty Band Workouts are your solution to help you shape, tone and strengthen your booty. They are easily adaptable for any fitness level and will give your muscles an effective workout. Checkout the Booty band Workouts today.
Intensity: Beginner to advanced. Targets: Butt, legs, core. Avg. duration: 18 mins
Express Boxing
Feel empowered and strong after a 10 minute Express Boxing session with expert trainer Laura. They are great cardio and low impact exercises that work the whole body, helping you to burn calories and fate faster. Learn more about Express Boxing here.
Intensity: Beginner to advanced. Targets: Total body, core, arms. Avg. duration: 10 mins
Long Play Workouts
Timed at 45-50 minutes each, the Long Play Workouts include Dance, HIIT, Kickboxing, Tabata, Belly Blasting exercises and more. Designed to stimulate fat loss, muscle toning, increase your metabolism, and burn calories. Equipment is optional. Try our Long Play Workouts today.
Intensity: Intermediate to advanced. Targets: Total body. Avg. duration: 45 mins
Kettlebells with Laura
The Kettlebell workouts will help you with strength, mobility, balance and fitness. You will need kettlebells (or dumbbells) to complete these workouts. They are suited to all fitness levels, adjust kettlebells weight size to use your capabilities. To get started click here.
Intensity: Beginner to advanced. Targets: Total body. Avg. duration: 30 mins
28 Day Stronger Beginner
Expert fitness trainer Nathalia also heads up the 28 Days Stronger Program – a series of strength training videos designed for mums to gain strength and cardio fitness. The workouts will help transform your fitness in just 28 days.
Intensity: Beginner. Targets: Total body. Avg. duration: 30 mins
28 Day Stronger Advanced
These Advanced programs follow on from the 28 Days Stronger Beginner workouts so you can continue challenging your fitness and strengthening your muscles and joints. Although the length of the workouts are very similar, rest periods in the ADVANCED program are shorter so you will fatigue those muscles quicker and work them harder. Read more here.
Intensity: Advanced. Targets: Total body. Avg. duration: 30 mins
Stronger Advanced with weights
The Stronger Advanced with weights require resistance bands, resistance bands with handles, dumbbells and barbell with weights. The program focuses on building lean muscle mass, increasing strength and burning calories. Check out more about it here.
Intensity: Intermediate to advanced. Targets: Total body. Avg. duration: 30 mins
28 Day Booty Program
Get ready to transform your butt and thighs with our 28 Day Booty Workout Program? This program includes a mix of some of our best booty workouts. There are different styles of booty workouts in the program including high intensity and low impact workouts. Read more about the 28 Day Booty program here.
Intensity: Beginner to advanced. Targets: Lower body booty. Avg. duration: 15 mins
Pregnancy 20-30 Weeks
These prenatal workouts go for just ten minutes with a focus on pelvic floor stability, posture, fun moves, cardio, upper and lower body strength. Although they can be used by pregnant women in the late first trimester if approved by a health professional and up to the early third trimester. Read more about the Pregnancy workouts here.
Intensity: Beginner. Targets: Total body. Avg. duration: 10 mins
Power Yoga
Yoga combines gentle stretching, mindful breathing, and meditation to create a holistic experience that leaves you feeling refreshed and at peace. Yoga can increase flexibility and strength while improving your balance and posture. Read more about Power Yoga here.
Intensity: Beginner to intermediate. Targets: Total body. Avg. duration: 30 mins
Dance Cardio
This workout includes lots of different dance styles like Hip Hop, Samba, Salsa and Latin, and Dance Cardio. You’ll get your heart pumping and burn all those calories in just 10 minutes. You don’t need any equipment, or experience in dance to enjoy this program. Read more here.
Intensity: Beginner to advanced. Targets: Total body. Avg. duration: 10 mins
Beginner Boxing with Laura
Box Fit trainer Laura Greenwood takes you through Boxing Workouts that will strengthen bones and tone muscles. Boxing is a great exercise to burn more calories and is the perfect stress reliever. You could try them today.
Intensity: Beginner. Targets: Total body. Avg. duration: 15 mins
Intense HIIT with Wendy
HIIT workout videos are approximately 10 minutes long and suited for intermediate to advanced fitness levels. HIIT workouts give you a great level of exercise intensity and better results, in less time. Ready to get started?
Intensity: Beginner to advanced. Targets: Total body. Avg. duration: 10 mins
Afterburn with Jade
The Afterburn Workout program is a form of High Intensity Interval Training, that will help you to burn calories for up to 36 hours after you have finished your workout. Read more about Afterburn here.
Intensity: Beginner to advanced. Targets: Total body. Avg. duration: 30 mins
Wall Pilates
Wall Pilates is designed for maximum fat-burning & muscle toning, utilising only your body & the wall as your gym. No equipment is needed to complete these workouts. Read more about Wall Pilates.
Intensity: Beginner to advanced. Targets: Total body. Avg. duration: 10 mins
Belly & Booty Busting
The workouts will help you to tone, strengthen and lose weight in the key bely and booty areas of your body. The workouts are approximately 15 minutes long and are tailored to cater for any level of fitness. Read more about the Belly & Booty Busting workouts.
Intensity: Beginner to intermediate. Targets: Core, butt. Avg. duration: 15 mins
Pilates with Jo
Pilates is great for building strength, especially in your core, and improving your posture, it focuses on controlled, mindful movements. Whether you want to strengthen your muscles, improve flexibility, or simply relax, Pilates is a great way to feel stronger and more centred. Read more about the benefits of pilates.
Intensity: Beginner to advanced. Targets: Balance and flexibility. Avg. duration: 28 mins
Total Body with Weights
The Total Body with Weights workouts will help you improve strength, build lean muscle and lose weight. Plus if you haven’t used free weights before, there are three new dumbbell coaching videos available to take you through it. Read more about Total Body with Weights workouts.
Intensity: Beginner to advanced. Targets: Full body. Avg. duration: 20 mins
Are you ready for easy, quick and affordable?
All in your pocket.
© 2025 The Healthy Mummy. All Rights Reserved.
Apple and the Apple logo are trademarks of Apple Inc., registered in the U.S. and other countries. App Store is a service mark of Apple Inc., registered in the U.S. and other countries. | Google Play and the Google Play logo are trademarks of Google LLC.
1,074 Reviews
7,536 Reviews