The Ultimate Hot Mom Summer Workout Plan

As summer is approaching it’s time to step into your Hot Mom Summer era! Forget about just watching Hot Girl Summer trends on TikTok—make this season about feeling strong, confident, and unstoppable. Whether you’re juggling mom life, work, or the never-ending to-do list of a busy woman, small changes in your exercise routine and women’s nutrition can lead to great results.

Author Info

As a licensed Physical Therapist Assistant with over 7 years of experience, I am passionate about helping women discover how to exercise properly and heal their pain. Join me at Good Mind + Body, where we create a supportive space for women to learn, grow, and achieve their health and wellness goals.

Why You Need a Hot Mom Summer Workout Plan

Last year, you might have promised yourself that you’d focus more on fitness, but life happened. The best part about this plan? It’s designed for real moms with real schedules. No hours in the gym, no strict dieting—just smart workouts and sustainable habits to help you become the best version of yourself.

4 Weeks Hot Mom Summer Workouts for a Busy Woman

I want to start by saying that I am a licensed Physical Therapist Assistant and a holistic postpartum recovery coach. I created this 4-week workout plan specifically for moms who are at least one year postpartum and do not have health concerns like diastasis recti.

This Hot Mom Summer plan is designed for moms who want to shed extra pounds and feel confident, strong, and sexy this summer. It focuses on quick yet effective full-body workouts, ensuring you get maximum results without spending hours exercising.

The goal? More energy, better strength, and feeling absolutely amazing in your skin! 

How It Works:
✔ Duration: 30 minutes per workout
✔ Format: Perform each exercise for 40 seconds, rest 20 seconds, and repeat for 3-4 rounds
✔ Equipment: Bodyweight or light dumbbells
✔ Bonus: Pair this plan with women’s nutrition and small changes in daily habits for great results

Please note that because of the key target is so lose weight, make sure you do 10,000 steps a day along with eating the correct amount of calories for your weight and height. 

1 Day: Full Body Strength + Cardio

Goal: Burn fat & build lean muscle

Warm up:

• High Intensity Interval Training for walking (10 min total)
• 3 min walking speed (WS) -> 1 min jogging speed (JS) -> 2 min WS -> 1 min JS ->2 min WS -> 1 min JS

Cool Down:

• walk on incline treadmill at level 5 or more for 10 min
• other options for treadmill, cycling bike or go for a brisk walk

2 Day: Barre-Inspired Toning

Goal: Sculpt legs, core, and arms

Warm up: Execute each exercise for 1 min and then repeat the set twice for a total of 10 min

• Arm Circles – Forward & backward to warm up the shoulders
• Bodyweight Squats – Engage glutes and legs
• Arm Pulses – Small up-and-down movements to activate the shoulders
• Lunges in Place – Step forward and back to wake up the legs
• Plank Shoulder Taps – Core, arms, and shoulders engaged

Cool Down: deep stretching

3 Day: HIIT & Core Blast

 Goal: Burn calories quickly & tone abs

Warm up:

• High Intensity Interval Training for walking (10 min total)
• 3 min walking speed (WS) -> 1 min jogging speed (JS) -> 2 min WS -> 1 min JS ->2 min WS -> 1 min JS

Cool Down:

• walk on incline treadmill at level 5 or more for 10 min
• other options for treadmill, cycling bike or go for a brisk walk

4 Day: Rest & Recovery (Active Stretching & Walk)

Resting your body will actually improve it! So take this day to do gentle movements like yoga stretches.

5 Day: Lower Body Burn

Goal: Shape legs & glutes

Warm up: Perform each exercise for 40 seconds, rest for 20 seconds. Repeat for 3 rounds.

• seated or standing leg extension
• hip bridges
• standing calf raises

Cool Down:

• walk on incline treadmill at level 5 or more for 10 min
• other options for treadmill, cycling bike or go for a brisk walk

6 Day: Upper Body & Core Focus

 Goal: Sculpt arms, shoulders & tighten abs

Warm up: Perform each exercise for 40 seconds, rest for 20 seconds. Repeat for 3 rounds.

• arm circles
• plank shoulder taps
• seated twists

Cool Down: 10 min arms and abdominal stretches

7 Day: Full Body Burn & Stretch

Goal: Sweat it out & recover

Warm up:

• High Intensity Interval Training for walking (10 min total)
• 3 min walking speed (WS) -> 1 min jogging speed (JS) -> 2 min WS -> 1 min JS ->2 min WS -> 1 min JS

Cool down:

• stretches or yoga

Weeks 2-4

 Did you notice that the workouts are time-based instead of reps? That’s because as you get stronger, you’ll be able to do more within the same time frame.

For Week 2, you’ll repeat the same exercises but increase your weights by 2-5 lbs to keep challenging your muscles and maximizing progress! For each additional week, keep the same time but increase the weights.

The Nutrition Piece: Small Changes, Big Impact

You don’t need a total diet overhaul to get great results. Here are a few easy shifts:
✔ Hydrate & Nourish – Start with a deep breath and a big glass of water before meals.
✔ Protein First – Prioritize protein in meals to stay full longer.
✔ Summer Specials – Load up on fresh seasonal fruits and veggies.
✔ Clean House, Clean Eating – Ditch processed snacks and stock up on whole foods.

Final Thoughts 

Taking care of yourself isn’t selfish—it’s essential. A stronger, healthier you means you’re a more present mom, partner, and friend. Let this Hot Mom Summer be about YOU. Not just for summer, but for a lifestyle that helps you thrive.

Are you ready to make this your best summer yet? Let’s do this together!

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Please read my full disclosure here.