For busy moms, slotting in exercise is as likely as squeezing in an afternoon nap. But, fear not, you can still do a lot to feel healthier and get more fit. Skip time-consuming isolation moves like bicep or leg curls, advises Agnes Grabowski, exercise physiologist and personal trainer for Kinetic Form in Toronto, and embrace compound exercises that work a variety of muscles simultaneously. This will help increase your metabolism and generate lean muscle mass. Best of all, no gym required: you can squeeze these moves into a hectic schedule.

MOMMY TROUBLE SPOT Inner and outer thighs

SOLUTION Wide squats (three sets of 15 to 20 reps). Training this large muscle group provides the fastest fat-burning benefits.

HOW IT’S DONE Stand with feet wider than shoulder-width apart and turned out slightly. Pull belly button to your spine to engage abs. Slowly bend knees to squat down until your thighs are parallel to the ground. Knees should not pass toes. Hold for three seconds and return to starting position.

WHEN TO DO IT During your kids’ soccer practice