Workout Hacks for Busy Moms – The Fitnessista
Sharing some of my favorite workout hacks for my busy mom friends out there.
Hi friends! How’s the day going so far? We’re soaking up the rest of summer – I can’t believe the kids go back to school in early August!!- and have some dinner plans tonight.
For today’s post, I wanted to share some workout hacks for my busy mom friends, especially since we’re about to head back in to the busy back-to-school season.
Being a mom is a full-time job, and finding time for yourself, let alone for workouts, can feel impossible. However, staying active is crucial for your physical and mental well-being. It’s worth it to make it happen!
Here are some practical workout hacks to help you stay consistent with your fitness routine, even with a busy schedule.
Workout Hacks 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 instance, a 15-minute HIIT workout could involve 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 sessions by boosting metabolism and increasing calorie burn. They are particularly effective for busy schedules because they maximize efficiency and impact in a limited time frame.
2. Schedule Workouts Like Appointments
Treat your workout time as an important appointment that cannot be missed. Schedule it into your calendar and set reminders. This is a gamechanger for me. Every Sunday, I sit and plan out my workout times and any classes I’ll be taking. Having it on the schedule means that I’ll stick with 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 in the evening after the kids go to bed, mark it as a non-negotiable commitment. Set alarms or reminders on your phone to ensure 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 likelihood of skipping your workouts.
3. Involve Your Kids
Turn your workout into a family activity. Involving your kids 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 dance-off in the living room. You can also find kid-friendly workout videos online that everyone can follow together. Incorporating physical activities into family time helps make exercise enjoyable and helps children understand the importance of staying active.
Why It Works: Involving your kids not only helps you get your exercise in but also sets a positive example about the importance of physical activity. It makes workouts less of a solitary task and more of a shared experience, which can be motivating and fun for the whole family.
Post is here with workouts you can do with your kids.
4. Utilize Nap Time or Early Mornings
Use your child’s nap time or wake up a bit earlier to squeeze in a workout.
Example: If your baby naps for an hour, use that time 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 routine before the day starts. (A little note: if you have a baby and you still aren’t sleeping through the night, I don’t recommend waking up early to work out. Sleep wins, always!)
Why It Works: These quiet times 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 into your daily routine without setting aside extra time.
Example: Turn household chores into mini workouts by doing squats while folding laundry, lunges while vacuuming, or calf raises while cooking. If you have stairs in your home, use them for quick cardio sessions by taking a few extra trips up and down.
Why It Works: Incorporating exercise into daily tasks ensures that you stay active throughout the day without needing to allocate additional 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 blasts of movement throughout the day than doing a 1-hour workout and then being sedentary the rest of the day.
6. Set Realistic Goals
Set achievable fitness goals that fit your lifestyle and gradually increase them as you progress.
Example: Start with a goal of working out three times a week for 20 minutes each session. As you build consistency, you can increase the frequency or duration of your workouts. For instance, 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 regimen that fits your lifestyle.
7. Find a Workout Buddy
Partner with a friend or another 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 mom’s fitness group or a social media fitness challenge where you can share progress and support each other.
Why It Works: Having a workout buddy can make exercise more enjoyable and provide additional motivation. The accountability factor helps you stay committed and makes workouts feel like a shared, fun activity rather than a solo task.
8. Take Advantage of Technology
Use fitness apps or online workout programs that offer flexibility and guidance.
Example: Apps like MyFitnessPal and Chronometer help 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 online workouts you can try for free and best fitness apps for busy moms.
Why It Works: Technology can provide you with a wide range of workout options, track your progress, and offer personalized recommendations. It also offers flexibility, allowing you to exercise at home or on the go.
9. Keep Workout Equipment Handy
Have basic workout equipment accessible at home so you can exercise whenever you have a few spare minutes.
Example: Keep a yoga mat rolled out, resistance bands in a visible spot, and a pair of dumbbells within easy reach. You can also have a small corner of your home dedicated to your workout space, making it easy to jump into 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 start a workout spontaneously. It helps you integrate 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 planned 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 session 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 discouraged if things don’t go as planned, ensuring you remain motivated and committed in the long run.
Consistency is key to maintaining a fitness routine, especially for busy moms. By prioritizing short workouts, scheduling them into your day, involving your kids, and incorporating exercise into daily tasks, you can stay active and healthy. Remember to set realistic goals, use technology if it’s helpful for ya, and be kind to yourself along the way.
Any hacks you can add to the list? Please leave them in the comments below!
xoxo
Gina
