Busy Mums Program
4 Week Training & Nutrition Plan
- Results without the Sacrifice
- Simple & Nutritious Meal Guides
- Efficient 45 Minute Workouts
4 Week Training & Nutrition Plan
Hey Busy Mum!
Being a mum means juggling it all, from family and work to the mental load that never switches off. Finding time for yourself can feel impossible.
That’s why Coach Rachel created the Busy Mums Program. With short, time-efficient workouts, this 4 Week Program helps you stay consistent, see results, and feel your best, even on the busiest days.
About The Program
4 Weeks
Weighted Workouts
Busy Gym
TransformBusy Mums is perfect for you if you're goal is to:
+ Achieve visible results with short, time-efficient workouts.
+ Balance a busy schedule while still prioritising your health and fitness.
+ Increase cardiovascular fitness.
We recommend selecting a goal of Lose Body Fat or Both for this training style. These options will place you in a calorie deficit to support fat loss while still providing the protein needed for muscle recovery. If your priority is stronger weight-loss results, Lose Body Fat will offer a more targeted and effective deficit. If you prefer a balanced approach that still supports muscle definition, Both is a great fit.
Inside The App
Short Workouts
Week by week, Busy Mums elevates your confidence, increases strength, and pushes your fitness so you complete the Program feeling empowered and proud of the results you’ve earned.
Simple Meals
We know life is busy, so we’ve created simple, nutritious Meal Guides with recipes you can make in under 30 minutes. Designed to remove the guesswork so you can stay consistent without spending hours in the kitchen.
Real Results
Every day is a chance to grow. Set meaningful goals, reflect on your progress, and track your hydration, activity, nutrition, and sleep all in one App. Small, consistent actions create lasting results.
Community Testimonials
I absolutely loved the short workouts I could do at home. Being able to squeeze them in around mum life meant I could always find the time, even on the busiest days. After completing the Program, I feel so much better mentally and so much more confident. I’m so proud of my results!
- Sophie (Busy Mums Program)
This challenge came at the perfect time to push me to get back into my routine of daily workouts. I have seen so much changes in my health, energy, habits and confidence.
- Kara (Busy Mums Program)
Loved the workouts. As I am a busy mum the timed more intense workouts suited me better. This challenge is one of many. Forever working on myself.
- Shantel (Busy Mums Program)
Frequently Asked Questions
Each Busy Girl Program is designed around a different training style, goal and lifestyle. Here’s how to choose the right one for you:
Busy Girl Workouts Level 1 is designed to help you build a strong foundation with full-body strength, glute-focused workouts and HIIT cardio. Choose from 3, 4 or 5 training days per week. Best suited to beginner–intermediate levels.
Busy Girl Workouts Level 2 takes a more advanced approach, with a stronger focus on glute growth and physique sculpting. You’ll combine glute and upper-body strength with Pilates and optional LISS, across 4, 5 or 6 training days. Best suited to intermediate levels.
Busy Mums is built around efficient, flexible training that fits into busy family life. It combines full-body strength, glute work, HIIT and LISS, with 3, 4 or 5 training days to choose from. Best suited to intermediate levels.
Yes! Your Program includes access to nutrition guidance within the Move With Us App, with personalised recommendations to help support your goals alongside your training.
Your nutrition recommendations are tailored to your selected goal, activity level and preferences, so you can follow a plan that complements your workouts and supports your progress.
With the Busy Mums Program, you have the option to choose between a 3, 4 or 5-day training split. Preview the changes between the splits below.
5 DAYS
Monday: Full Body HIRT Circuit
Tuesday: LISS Cardio
Wednesday: Glutes Weighted
Thursday: Rest & Recovery
Friday: HIIT Cardio and Core Strength & Stability
Saturday: Full Body Weighted
Sunday: Rest & Recovery
4 DAYS
Monday: Full Body HIRT Circuit
Tuesday: Rest & Recovery
Wednesday: Glutes Weighted
Thursday: Rest & Recovery
Friday: HIIT Cardio and Core Strength & Stability
Saturday: Full Body Weighted
Sunday: Rest & Recovery
3 DAYS
Monday: Full Body HIRT Circuit
Tuesday: Rest & Recovery
Wednesday: Glutes Weighted
Thursday: Rest & Recovery
Friday: Rest & Recovery
Saturday: Full Body Weighted
Sunday: Rest & Recovery
The workouts in this Program are 45 minutes long.
If you’re training in a gym, you’ll have access to everything you need to complete the Program. If you’re training at home, you’ll need the following equipment:
✓ Set of Dumbbells
✓ Yoga Mat
✓ Bench or sturdy piece of furniture
✓ Booty Band
Yes! You can choose to train at home or in the gym, depending on what works best for you. Simply switch between your available workout options in the Move With Us App to follow the Program wherever you train.
Absolutely! Our Exercise Swap feature allows you to personalise your workouts to suit your experience, ability and available equipment. You can choose from exercise swaps, regressions or progressions to make each movement easier, harder or better suited to you.
New Program intakes begin every Monday, so you can choose the Monday that works best for you. Once you purchase, you’ll receive access to the Move With Us App and everything you need to get started.
Yes! When you’re ready to begin, you can select a start date up to 2 weeks ahead using the Restart Program feature in the Move With Us App.
If you’ve purchased the Program as a standalone purchase, keep in mind that your 6 weeks of app access begins from the date of purchase. We recommend starting within the first few available intakes to ensure you have enough time to complete the full Program before your access ends.
When you purchase this Program as a standalone purchase, you’ll receive 6 weeks of access to the Move With Us App from the date of purchase.
With Platinum Membership, you’ll have ongoing access to this Program, all other Programs, Challenges and members-only features for the duration of your active Membership.
Absolutely! You can repeat the Program as many times as you like while you have access to it in the Move With Us App.
Absolutely! You can purchase this Program as a standalone purchase without joining Platinum Membership. However, your standalone purchase only includes 6 weeks of access to the Move With Us App.
Absolutely! This Program is included with Platinum Membership, so you can access it without purchasing the Program separately.
Platinum Membership gives you ongoing access to all available Move With Us Programs and Levels, Challenges and members-only features for the duration of your active Membership. This means you can move between Programs, explore different training styles and keep coming back to your favourites without needing to purchase each Program individually.
Yes! The Move With Us App gives you a range of tools to track your progress beyond just the number on the scales.
You can track your weight and measurements, steps, hydration, sleep, macros, daily goals and reflections, as well as your workout completion throughout your Program. You can also use Workout Notes to record the weights you use for each exercise, making it easy to see your strength progress over time.
Once you’ve completed your purchase, you’ll receive an email with everything you need to create your Move With Us account and access the App.
Simply follow the instructions in your email to get set up, then head into the App to find your Program and get ready for Day 1.
If you don’t receive your email, check your junk or spam folder and make sure you’re using the email address associated with your purchase. Please ensure you are subscribed to receive important updates here.