Home Workout You Can Do During Nap Time:: Quick and Effective

As a personal trainer and mom of a four-month-old, my workouts revolve around baby’s nap time.

I created a workout that targets all the major muscle groups. This routine utilizes the stairs in my home so it’s convenient, quick and effective. It takes about 15 minutes and because my baby girl likes to take little cat naps, I can get my fit on…fast!

See how many times you can do the workout before baby wakes up!

You will need a flight of stairs and a watch or phone to keep track of time. Don’t have stairs at home? No problem! You can do all the moves on the floor and save the cardio portion for when you have access to stairs, perhaps at a local park.


It’s very important to warm-up before any workout to prevent injury. Walk up and down your stairs for five minutes. Start slow, gradually increasing your pace to get your heart rate up and muscles warm. Jumping jacks, squats, jogging in place and jump rope are all good warm-up exercises you can do on the floor.

Squat Leg Raise for Quads and Glutes

Squat Start

Squat Mid

Squat End

Stand sideways to the stairs with one foot on the first step and feet outside the hips. Perform a squat and when you get to the top, raise the leg that’s on the floor. Do the exercise for one minute on each leg.

Push-Ups for Chest

PushUp Sart

Push Up End

Place hands wide on the third step (easier) or second step (harder). Keep your neck in line with your spine and hips low.  Bend the elbows so they are at a 90 degree angle and then push-up to the top. Do the exercise for one minute.

Tricep Dips

Tricep Start                          Tricep End

Place your hands on the second step (easier) or first step (harder) with your fingers over the edge of the step. Bend at your elbow and keep your bottom close to the step with your elbows directly under your shoulders. Use your couch or a chair if you don’t have a step. Do the exercise for one minute.

Hip Lift for Glutes and Hamstrings

Bridge Start

Bridge End

Lie down on the floor while your feet are on the first step. Lift your hips up and squeeze your glutes at the top then lower your hips down until they’re about one inch off the floor. Do the exercise for one minute.

Up &  Down Plank for Shoulders


Plank UDR

PushUp Sart

Plank UDL


Starting in a plank position with forearms on the first step, come up to a plank on your hands one arm at a time. Do the exercise for one minute.

Knees In Plank for Abs

Knee In L

PushUp Sart

Plank R

Place your hands on the third step (easier) or second step (harder). Bring your knee into your opposite elbow, twisting your torso and alternating legs. Do the exercise for one minute.


Run stairs, Skip a step, Bunny Hops

  1. Run up the stairs as quickly as you can
  2. Walk up the stairs as you skip a step

Walking 2

3. Hop from step to step with both feet

Bunny Hop 1  Bunny Hop 2

Repeat the three exercises twice. resting 10-20 seconds between each set. Make sure to jog or walk on your way down the stairs and use the railing if needed.


Always check with your doctor before starting any kind of exercise program.


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