I’m sharing some of my favorite workouts for my busy mom friends out there.
Hello friends! How is the day so far? We are enjoying the rest of the summer – can’t believe the kids are back at school in early August!!- and have some plans for dinner tonight.
For today’s post, I wanted to share some workouts for my busy mom friends, especially since we’re about to head into the busy back-to-school season.
Being a mom is a full-time job, and finding time for yourself, let alone workouts, can feel impossible. However, staying active is vital to your physical and mental well-being. It’s worth it to make it happen!
Here are some practical training tips to help you stay consistent with your fitness routine, even with a busy schedule.
Workouts for busy moms
1. Prioritize short workouts
Focus on short, high-intensity workouts that can be done in 15-20 minutes. These sessions can be just as effective as longer workouts if done correctly.
Example: HIIT (High-Intensity Interval Training) is a great option. For example, a 15-minute HIIT workout could include 30 seconds of jumping jacks, 30 seconds of squats, 30 seconds of burpees, and 30 seconds of rest, repeated for 4-5 cycles. Alternatively, a Tabata workout involves 20 seconds of intense exercise followed by 10 seconds of rest, repeated for 8 rounds.
Why it works: Short workouts are easier to fit into a busy day and can provide similar benefits to longer workouts by boosting metabolism and increasing calorie burn. They are especially effective for busy schedules because they maximize efficiency and impact in a limited time frame.
2. Schedule workouts like appointments
Treat your training time as an important appointment that should not be missed. Schedule it into your calendar and set reminders. This is a game changer for me. Every Sunday, I sit down and plan my training times and any classes I will be doing. Having it on the schedule means I will stick to it.
Example: Use a digital calendar to block out 20-30 minutes each day dedicated to exercise. Whether it’s early in the morning before the household wakes up or at night after the kids go to bed, make it a non-negotiable commitment. Set alarms or reminders on your phone to make sure you stick to your plan.
Why it works: By treating workout time as a scheduled event, you create a sense of accountability and make it a priority, just like any other important task. This helps establish a routine and reduces the chance of skipping your workouts.
3. Get your kids involved
Turn your workout into a family activity. Getting your kids involved can make exercise more fun and less of a chore.
Example: Plan family activities like a walk in the park, a bike ride, or a ballroom dance. You can also find kid-friendly workout videos online that everyone can watch together. Incorporating physical activities into family time helps make exercise enjoyable and helps children understand the importance of staying active.
Why it works: Getting your kids involved not only helps you get your exercise, but also sets a positive example about the importance of physical activity. It makes workouts less of a solitary chore and more of a shared experience, which can be motivating and fun for the whole family.
The post is here with workouts you can do with your kids.
4. Use at nap time or early morning
Use your child’s nap time or wake up a little earlier to squeeze in a workout.
Example: If your baby sleeps for an hour, use that hour to do a quick workout. Consider a 20-minute yoga session, a bodyweight workout, or a cardio routine that can be easily done at home. Alternatively, wake up 30 minutes earlier to fit in a quick morning workout before the day begins. (A side note: if you have a baby and still aren’t sleeping through the night, I don’t recommend getting up early to work out. Sleep wins, always!)
Why it works: These quiet moments are perfect for getting in some focused, uninterrupted exercise. They also help you start or end your day on a positive note, contributing to better energy levels and mood throughout the day.
5. Incorporate exercise into daily tasks
Find ways to add physical activity to your daily routine without spending extra time.
Example: Turn household chores into mini-workouts by doing squats while folding laundry, taking a shower while vacuuming, or doing calf raises while cooking. If you have stairs in your home, use them for quick cardio sessions by doing a few extra runs up and down.
Why it works: Incorporating exercise into your daily routine ensures that you stay active throughout the day without having to set aside extra time specifically for workouts. It helps you make the most of your time and adds more movement to your routine. I think it’s actually better to have small bursts of movement throughout the day than to do a 1 hour workout and then be sedentary the rest of the day.
6. Set Realistic Goals
Set achievable fitness goals that fit your lifestyle and gradually increase them as you go.
Example: Start by aiming to exercise three times a week for 20 minutes each session. As you build consistency, you can increase the frequency or duration of your workouts. For example, aim for four workouts a week or extend each session to 30 minutes.
Why it works: Setting realistic goals helps you stay motivated and prevents you from feeling overwhelmed. It allows you to build a routine gradually and adapt to a sustainable fitness program that fits your lifestyle.
7. Find a workout buddy
Team up with a friend or other mom who has similar fitness goals to keep each other accountable.
Example: Schedule regular workout dates with a friend, either in person or virtually. Join a local fitness mom group or a fitness challenge on social media where you can share progress and support each other.
Why it works: Having a workout buddy can make exercise more enjoyable and provide extra motivation. The accountability factor helps you stay engaged and makes workouts feel like a shared, fun activity rather than an individual chore.
8. Take advantage of technology
Use fitness apps or online training programs that offer flexibility and guidance.
Example: Apps like MyFitnessPal and Chronometer help you track your workouts and nutrition, while the 7 Minute Workout app offers quick, effective workouts that can be done anywhere. Here are some of my favorite free online workouts to try and the best fitness apps for busy moms.
Why it works: The technology can offer you a wide range of training options, track your progress and offer personalized recommendations. It also offers flexibility, allowing you to exercise at home or on the go.
9. Keep your workout gear handy
Have basic workout equipment accessible at home so you can work out whenever you have a few spare minutes.
Example: Keep a yoga mat spread out, resistance bands in plain sight, and a pair of dumbbells nearby. You can also have a small corner of your home dedicated to your workout space, making it easy to pop in a session whenever you have a moment. Here are some home gym ideas on a budget!
Why it works: Having equipment readily available eliminates excuses and makes it easier to spontaneously start a workout. It helps you fit exercise into your daily routine with minimal effort.
10. Stay flexible and kind to yourself
Understand that some days will be harder than others and it’s okay to adjust your routine as needed.
Example: If you miss a scheduled workout, don’t stress or feel guilty. Instead, make a plan to get back on track the next day. If a full workout isn’t possible, try to fit in a shorter workout or a quick burst of activity.
Why it works: Being flexible and kind to yourself helps maintain a positive attitude towards fitness. It reduces stress and prevents you from feeling frustrated if things don’t go as planned, ensuring you stay motivated and engaged in the long run.
Consistency is key to maintaining a fitness routine, especially for busy moms. By prioritizing short workouts, planning them into your day, involving your children, and incorporating exercise into daily tasks, you can stay active and healthy. Remember to set realistic goals, use technology if it helps, and be kind to yourself along the way.
Can you add any hack to the list? Leave them in the comments below!
ho ho
Gina
