Only have 17 minutes? That’s all you need to feel like an athlete again.
Seven at-home Hyrox-style workouts for busy moms.
7 workouts · 17 minutes each · 1 pair of dumbbells
Between school drop-off, work, dinner and bedtime, an hour at the gym can feel like a lot to ask. So these seven workouts are built to fit in the gaps — nap time, before everyone’s up, or while dinner’s in the oven.
Each one is inspired by Hyrox: a little running, a little strength, and the stations you’d see on race day, adapted so you can do them at home with a pair of dumbbells.
You’ll get stronger and build your engine, and in only 17 minutes a day, you can feel like an athlete too — well, that’s what we want anyway.
How every workout works
- 3 minute warm-up. The same one every time, so you don’t have to think about it.
- 12 minute workout. Set a timer and you’re done.
- 2 minute cool-down.
What you’re getting
- 7 workouts, 17 minutes eachRun & Wall Balls, Ski Burpee Push EMOM, Carry & Pull Strength, Mini Hyrox, Sled Day Legs, Engine Intervals, and the Wall Ball & Carry Ladder.
- Easier and harder options for every workoutLighter weights, step instead of jump, fewer reps, or take a breather whenever you need it. Or go heavier, faster, with less rest.
- Hyrox station swapsTraining at a gym some days? Swap in the real equipment whenever you have it.
- Your trackerFill in your score each time — round 2 is where you get to see the progress.
What you’ll need
- A pair of dumbbells (or one kettlebell)
- A little floor space
- Running shoes if you’d like to run outside
Do them in any order
Do them in any order, 3–5 times a week. Once you’ve done all seven, start again and see if you can beat your score.
Write it down each time. It’s so nice to look back and see how far you’ve come.
Questions
Pick a weight you could lift a few more reps with. Breathing hard is good; losing your form isn’t. To make it easier: lighter weights, step instead of jump, fewer reps, or take a breather whenever you need it.
Run outside (about 200 m a minute), jog in place, do high knees, or use a treadmill, bike or rower.
Do them in any order, 3–5 times a week. Once you’ve done all seven, start again and see if you can beat your score.
Right after you pay, your download is on the next page, and we’ll email it to you too.
Please check with your doctor before starting a new exercise program, especially if you’re pregnant, recently postpartum, or have any injuries or health concerns. Stop if anything feels painful (not just hard), and modify as you need to. This program is general fitness guidance and isn’t a substitute for medical advice.
All sales are final.
Have a look at my 6-month Athlete Again coaching program, or email defyhealthandfitness@gmail.com.