I was never a coffee drinker until I had my first child. I had even been in the Navy working 12-16 hour shifts on the flight deck of an aircraft carrier 7 days a week and still I never touched coffee.
A few years later my wife and I had our first baby and guess what, I was drinking ☕☕ regularly!
It goes to show how tiring it can be to be a new parent.
Working and waking up in the middle of the night takes its toll.
Finding time to work out as a busy parent can feel impossible. Between school drop-offs, work, endless snacks, and bedtime routines that somehow take three hours, who has time to hit the gym?
But here’s the thing: prioritizing your fitness isn’t just about looking good (great bonus)—it’s about having more energy, reducing stress, and setting a great example for your kids.
So, how do you squeeze in workouts without sacrificing what little free time you have? Let’s take a look at some real-world tips to help you stay active, even with a packed schedule.
* I want you to remember anything is better than nothing when it comes to exercise. You might think a 10-minute workout is pointless. It’s not. Do what you can with the time you have. 10-minutes is all you have? Good give it your all for 10-minutes. Have 45 minutes? Even better utilize that time.
1. Embrace the Power of Short Workouts
Gone are the days when you needed an hour+ at the gym to get results. Studies show that even short bursts of exercise can be just as effective. If you’ve got 10–30 minutes, you can get in a killer workout. Try these options:
- HIIT (High-Intensity Interval Training): 15-minute HIIT workouts burn calories fast and boost metabolism. These involve short bursts of intense activity followed by brief rest periods. A simple routine could be 30 seconds of sprinting in place, followed by 15 seconds of rest, repeated for 15 minutes.
- Bodyweight Circuits: Squats, push-ups, lunges, and hip bridges—no equipment needed! Perform each exercise for 30-45 seconds with minimal rest in between. Complete 3-4 rounds for a full-body burn.
- Tabata: 4-minute rounds of intense exercise (20 seconds on, 10 seconds off) can torch calories quickly. Example: 20 seconds of jump squats, 10 seconds rest, 20 seconds of push-ups, 10 seconds rest—repeat for 4 minutes.
- Super Sets: Super sets are when you do two exercises back to back of a different muscle group. An example would be doing a lat pull-down followed by a chest press. Doing this will allow you to get a whole workout in half the time.
- EMOM (Every Minute on the Minute): Pick an exercise or a combination (like 10 kettlebell swings + 10 push-ups). Perform the set at the start of every minute for a set duration (e.g., 10 minutes), using the remaining time to rest before the next round begins.
- Micro Workouts: If you’re really strapped for time, do small exercises throughout the day—10 squats while brushing your teeth, lunges while waiting for coffee to brew, or a plank during commercial breaks.
*Pro tip- Focus on compound exercise. Compound exercises work out many different muscle groups at once giving you the best bang for your buck.
By focusing on intensity rather than duration, you can achieve amazing results in minimal time. And keep this is mind, anything is better than nothing. Again, if all you could get in was 3 sets of body weight squats, that’s literally better than not doing anything at all.
2. Schedule It Like an Appointment
If you don’t plan it, it won’t happen. Treat your workouts like any other important event in your calendar. Even if it’s just 15 minutes before the kids wake up or right after bedtime, block it off and commit.
* Pro Tip: Set reminders on your phone or use a fitness app to keep yourself accountable. To better keep track of your workouts get a fitness planner. Keeping track of your workouts can be a game changer for progress and accountability.
3. Include Your Kids
Who says workouts have to be solo? Get the little ones involved and turn exercise into family fun:
- Dance Parties:Put on their favorite songs and get moving.
- Playground Workouts:While they climb and swing, sneak in some step-ups, squats, and push-ups.
- Bike Rides & Walks:Take a family stroll or ride bikes together. You will be surprised how many extra step you can get in.
Not only do you stay active, but you also teach your kids that fitness is a normal part of life.
4. Use Nap Time or Screen Time Wisely
I get it. You put your kid down for a nap and finally get time for yourself to chill and relax. Sometimes you should. But if your kids still nap, that’s golden workout time. Take advantage of nap time as much as possible. No nap? No problem. If they’re watching their favorite show, take advantage of those 20–30 minutes for a quick sweat session.
Quick Workout Idea:
- 5-minute warm-up (jumping jacks, arm circles)
- 10-minute circuit (squats, lunges, push-ups, planks)
- 5-minute stretch
5. Wake Up Earlier (But Be Realistic)
If morning workouts work for you, great! Even 15 minutes of movement can set a positive tone for the day. But if you’re running on fumes from a sleepless night, don’t stress. Sometimes, extra rest is more beneficial than forcing a workout. I wrote a separate blog about sleep and it’s importance called Unlocking the Power of Sleep: Why it’s Vital for Your Health that goes into more detail!
6. Invest in Home Workout Equipment (or Use What You Have)
You don’t need a fancy home gym. Some simple, affordable options:
No equipment? No problem. Bodyweight exercises are still a great option.
7. Find a Workout Buddy
Accountability and motivation helps. Whether it’s your partner, a fellow parent, or an online group, having someone to check in with keeps you motivated.
8. Give Yourself some slack
Some days, life happens. Sick kids, unexpected work deadlines, pure exhaustion—it’s okay to miss a workout. Don’t beat yourself up; just get back on track when you can. Progress, not perfection.
9. Remember Your Why
You’re not just working out to fit into your jeans (though that’s a nice bonus). You’re doing this to feel good, have more energy, and show your kids that taking care of yourself matters.
Your fitness journey doesn’t have to be perfect—just consistent. Do what you can, when you can, and make it work for your lifestyle.
You got this! 💪
