top of page

10 Easy Fitness Goals Every Woman Should Set In 2025 (plus a 20min home workout)...

20-Minute Full Body Home Workout for Busy Moms (Bodyweight Only)

This full-body workout is designed to fit into a busy mom's schedule! With just 20 minutes and no equipment, you can target every major muscle group, boost your metabolism, and feel energized—perfect for a quick fitness fix!


How to do the workout:

  • Complete each exercise for 40 seconds.

  • Rest for 20 seconds between each exercise.

  • After finishing all 5 exercises, rest for 1 minute and repeat for a total of 2 rounds (20 minutes total).



Warm-Up (2 Minutes)

Before starting, spend 2 minutes warming up your body to get the blood flowing. Try these:

  • Arm circles (30 seconds)

  • Marching in place or jogging (30 seconds)

  • Dynamic leg swings (30 seconds)

  • Torso twists (30 seconds)

The Workout:

  1. Squat to a Calf Raise (40 seconds)

    • Stand with feet shoulder-width apart.

    • Lower into a squat position, then as you rise, go up onto your toes into a calf raise.

    • Return to the squat, repeat.

  2. Push-ups (Modified if needed) (40 seconds)

    • Start in a plank position with hands slightly wider than shoulder-width.

    • Lower your chest to the floor, then push back up.

    • Modify by doing them on your knees if needed.

  3. Glute Bridges (40 seconds)

    • Lie on your back, knees bent, feet flat on the floor.

    • Push through your heels and lift your hips to form a straight line from your knees to your shoulders.

    • Lower back down and repeat.

  4. Mountain Climbers (40 seconds)

    • Start in a high plank position with hands directly under shoulders.

    • Quickly alternate bringing your knees toward your chest in a running motion.

    • Keep your core tight and back straight.

  5. Plank with Shoulder Taps (40 seconds)

    • Start in a high plank position.

    • Tap your left shoulder with your right hand, then your right shoulder with your left hand.

    • Keep your core engaged and avoid rotating your hips.

Cool-Down (2 Minutes)

  • Child’s pose (30 seconds)

  • Standing hamstring stretch (30 seconds each side)

  • Upper body stretch (30 seconds)

  • Deep breathing (30 seconds)


HEY SIS!!! As we step into 2025, it's the perfect time to set new fitness goals that will help you feel stronger, healthier, and more confident. Whether you're a busy mom juggling work and family, a career-driven woman looking to improve your health, or just someone looking to stay active and fit, setting achievable fitness goals can make all the difference.


The good news is, you don’t need to overhaul your life to get in shape. In fact, small, consistent changes can lead to significant results. So, if you're ready to crush your fitness goals this year, here are 10 easy fitness goals every woman should set in.....👇



1. Set a Consistent Workout Schedule

One of the most effective ways to stay on track is to schedule your workouts like any other important task. Whether it’s 3 times a week or 5, consistency is key. Start with what fits your schedule—maybe early morning workouts before the kids wake up or quick evening sessions after work. The goal is to make it a habit.

Tip: Try setting reminders on your phone or using a fitness app to keep track of your progress!


2. Focus on Full-Body Workouts

Instead of spending hours at the gym or focusing on one muscle group at a time, make it a goal to incorporate full-body workouts. Full-body routines work for multiple muscle groups at once, saving you time while still getting the results you want.

Why it works: These workouts are efficient and great for building overall strength. You can do them at home, in 20-30 minutes, with minimal equipment!




3. Prioritize Strength Training

If you’re only doing cardio, you might be missing out on the full benefits of a fitness routine. Strength training builds muscle, boosts metabolism, and helps you burn fat. And the best part? You don’t need heavy weights or fancy equipment to start. Bodyweight exercises like squats, lunges, and push-ups are a great place to begin.

Goal: Aim to do 2-3 strength training sessions per week.


4. Set a Step Count Goal

Sometimes the best way to stay active throughout the day is by focusing on movement outside of formal workouts. Set a daily step goal—whether it’s 8,000 steps or 12,000. You can track this goal with a smartwatch or fitness tracker, or simply use your phone’s step counter.

Tip: Take the stairs, go for a walk during lunch breaks, or park farther away from your destination to help you hit your step goal.




5. Commit to Hydration

Drinking enough water can make a significant difference in your energy levels, digestion, and even your ability to lose weight. Set a daily hydration goal, like drinking 8 glasses of water or carrying a reusable water bottle to remind you to sip throughout the day.



Tip: Infuse your water with lemon, mint, or cucumber to make hydration more exciting!


6. Make Time for Stretching

Flexibility is just as important as strength and endurance. If you’re not already stretching regularly, this year is the time to start. Spend 5-10 minutes stretching each day or after your workout to improve flexibility, reduce injury risk, and increase relaxation.

Goal: Incorporate stretching into your daily routine or try yoga once a week to work on flexibility and stress relief.


7. Try Something New

It’s easy to get stuck in a fitness rut. To keep things exciting and stay motivated, try something new this year. Whether it’s a new class, a different workout routine, or an outdoor activity like hiking, mixing things up will keep you engaged and help you stay on track.

Tip: Try out a new fitness trend, such as barre, kickboxing, or HIIT. You may discover a new passion!


8. Focus on Nutrition and Meal Prep

Nutrition plays a huge role in reaching your fitness goals. Set a goal to eat more whole, nutrient-dense foods this year. Meal prepping is a great way to save time during the week while ensuring you have healthy meals on hand. Planning ahead can keep you from reaching for unhealthy snacks or ordering takeout.

Goal: Prep meals for the week on Sundays or plan out your breakfast and lunch for the next day each evening.



9. Get Enough Sleep

Sleep is essential for recovery, muscle growth, and overall well-being. Set a goal to get 7-8 hours of sleep per night. Not only will it improve your mood and energy levels, but it will also help you stay motivated for your workouts and enhance your results.

Tip: Create a nighttime routine that helps you unwind, such as reading a book, taking a warm bath, or meditating before bed.


10. Set a Mindset Goal

Fitness isn’t just physical—it’s mental. One of the most powerful goals you can set for 2024 is to develop a positive mindset around your fitness journey. Focus on progress, not perfection. Celebrate your achievements, no matter how small, and don't be too hard on yourself if you miss a workout or eat a less-than-perfect meal.

Goal: Practice positive affirmations, mindfulness, or journaling to stay focused on your progress and maintain a positive outlook.



Motivational Tips to Keep You Going:

  • Start Small: Don’t overwhelm yourself with too many goals at once. Pick a few to focus on in the first few weeks, and gradually build up your routine as you feel more confident.

  • Find a Support System: Surround yourself with people who support your fitness goals, whether it’s a workout buddy, a fitness community, or your family.

  • Track Your Progress: Keep track of your workouts, nutrition, and overall progress. This will help you stay motivated and see how far you’ve come.

  • Celebrate Milestones: Every time you achieve a fitness goal, no matter how small, celebrate it! This will keep you motivated to reach your next milestone.


Final Thoughts:

Setting fitness goals isn’t about achieving perfection—it’s about creating healthy habits that will lead to lasting results. As you begin your fitness journey in 2025, remember that small, consistent changes add up over time. Stay focused on your goals, stay positive, and most importantly, enjoy the process. You’ve got this!

Ready to get started? Check out my fitness app for personalized workout and nutrition plans to help you achieve your fitness goals in 2025—no matter how busy you are!


Comments


bottom of page