10 Tips to Fit a Quick Workout Into Your Busy Day as a Mom

As a mom, our days are filled with a never-ending list of responsibilities — from school runs and meal prep to playtime and errands. It’s easy to feel like there’s no time left for self-care, especially when it comes to working out. But here’s the good news: You don’t have to spend hours at the gym to get a good workout in. With a little creativity and time management, you can fit in a quick, effective workout that will boost your energy and keep you feeling your best. 

Here’s 10 tips on how to include a workout in your day, even with little ones:

1. Wake Up 10-20 Minutes Earlier

It might sound challenging, especially if you're already running on minimal sleep, but waking up just 10-20 minutes earlier can give you the precious time you need to get in a quick workout. This could be as simple as a set of stretches, bodyweight exercises, or a quick yoga flow. You’ll start your day feeling energized, and it sets a positive tone for the rest of your morning.

QUICK OPTIONS:

• 5-minute morning stretch routine

• 10-minute bodyweight circuit (e.g., squats, lunges, push-ups)

• 10-minute yoga session

2. Incorporate Exercise Into Daily Tasks

As a mom, you’re constantly moving — whether it's running around the house, picking up toys, or chasing after little ones. Why not turn these everyday activities into opportunities for exercise?

EXAMPLES:

• While you’re waiting for the laundry to finish, do squats or lunges.

• Turn a walk with your child into a power walk or jog.

• Do quick sets of planks or leg lifts while watching TV or during nap time.

• Take the stairs instead of the elevator whenever possible.

• Every time you hear the word “Mom” do a squat, jumping jack, etc.

3. Use Your Kids as Weights

Kids love to be involved in mom’s workouts, and the added weight can make simple moves more challenging. Have fun with it by lifting your child or using them as a playful “weight” for bodyweight exercises. This will engage your muscles and allow you to bond with your little one at the same time!

FUN EXERCISES WITH YOUR CHILD:

• Baby Squats: Hold your child in your arms while you squat.

• Toddler Lunges: Hold hands with your child as you lunge forward, then switch legs.

• Child’s Pose (for you) or “Flying” Baby Lifts (for them).

4. Try a High-Intensity Interval Training (HIIT) Workout

HIIT workouts are incredibly efficient and can be completed in about 15-20 minutes. These workouts alternate between short bursts of intense activity and rest periods, making them perfect for a busy mom on the go. HIIT will give you a full-body workout and leave you feeling accomplished in a short amount of time.

QUICK 10 MINUTE HIIT ROUTINE

• Complete each workout for 40 seconds, rest for 20 seconds in between

  • Jumping Jacks

  • Squat Jumps

  • Mountain Climbers

  • Push Ups

  • High Knees

  • Plank to Push Up

  • Lunges

  • Burpees 

  • Bicycle Climbers

  • Plank Hold

5. Work Out During Screen Time

   
   

For many moms, screen time is a necessary part of the day to give you a few minutes of peace. Instead of feeling guilty about it, use this time to get moving! Whether it's a 10-minute workout during your child’s favorite show or a dance party in the living room, you can burn calories and have fun.

IDEAS:

• Planking during a show’s commercial breaks.

• Simple yoga poses while watching a show/movie.

• If you have a treadmill, this is a great time to catch up on a series and jog.

6. Plan Active Family Outings

   
   

Instead of traditional family outings that involve sitting for hours (like going to a movie or visiting a restaurant), try something more active. This is a great way to bond with your kids while also sneaking in a workout.

ACTIVE FAMILY OUTINGS:

• Go for a hike or nature walk.

• Plan a bike ride together.

• Visit a trampoline park or go roller skating.

• Head to the playground and join your kids in climbing, running, or playing tag.

7. Make Use of Your Lunch Break

   
   

If you’re working or have time during lunch, this can be the perfect opportunity to squeeze in a quick workout. You don’t need an hour — just 15-20 minutes of exercise can increase your energy and help you feel refreshed for the second half of the day.

LUNCH BREAK OPTIONS:

• A 15-minute walk or jog around your neighborhood or workplace.

• A short bodyweight workout (planks, push-ups, squats, lunges).

• Take the stairs at your office building rather than the elevator.

8. Use Apps or Online Workouts

Technology can be a mom’s best friend when it comes to fitness. There are plenty of workout apps and YouTube channels offering quick, effective workouts that can be done anywhere. Whether it’s yoga, pilates, strength training, or HIIT, you can find a 10-20 minute routine that fits into your day.

My personal favorite app is Ladder! There are a variety of workouts for all different levels of experience.

9. Get the Whole Family Involved

If you have older kids, why not make fitness a family affair? Exercising together can be motivating and fun for everyone involved. You could do a family yoga session, challenge each other to a mini workout, or even go for a family run.

FAMILY FRIENDLY OPTIONS:

• Family walk or jog

• Backyard mini workout session

• Jump rope contests or dancing together

10. Focus on Consistency, Not Perfection

Above all, remember that consistency is key. Don’t get discouraged if you miss a workout or if you only have 10 minutes. The most important thing is finding small ways to move your body every day. Over time, these little bursts of exercise add up and make a significant difference in how you feel, both physically and mentally.

Being a mom can feel like a never-ending juggling act, but carving out time for yourself is crucial for your well-being. A quick workout doesn't require a huge time commitment, and it doesn't need to be complicated. By incorporating movement into your daily routine, you can prioritize your health while still taking care of your family. Remember, a few minutes a day is better than none at all!

So, whether it's waking up early for a quick stretch, turning your walk with the kids into a power session, or squeezing in a quick HIIT workout during nap time — you’ve got this, mama! Your health matters, and it’s worth making time for.