Where are my moms who want to exercise, but can’t seem to find the time? My hand is up, how about yours? Modern life makes it TOUGH to do it all. Work, cook, take the kids to all their activities, and, oh yeah, workout yourself. I’m in the trenches with you. Check out my tips for getting our mom workout in during crazy busy days.
Prioritizing Your Time
One of the hardest parts of #momlife is putting ourselves first from time to time. But think about the instructions we get when flying – if there is ever an emergency, you put on your oxygen mask first, then help others. So we really do need to take care of our own needs in order to best care for those around us. That includes moving our bodies!
First, take a second to be honest with yourself – will you hold yourself accountable for working out? or do you prefer having some external motivation? There’s no right or wrong answer here – it’s just helpful to know this about yourself. If you can make a plan and stick to it on your own, then you may want to find a training plan online through a company like Bodi or Les Mills. If you prefer some in-person help, look for fitness classes or a personal trainer at a local gym. Bonus if they also offer childcare!
Regardless of where you exercise, the best way to get into a routine is to schedule your workouts into your day and your week. When do you have a block of 20-30 minutes? Mark it down and protect that space! Commit to this just like you would any other calendar appointment. I am hopelessly addicted to Google Calendar, so I use a bright yellow color to label my workout time (I also do this to help with meal planning).
If you feel like there is just no good time whatsoever to fit in a workout, then we need to get creative! Getting in some exercise “snacks” throughout the day is better than nothing. Can you do some wall pilates or standing strength moves while the kids are eating breakfast? Sneak in some core exercises during TV time? I’ll confess to doing some barre moves in the break room at work while I wait for my lunch to heat up. It all counts!
Effective and Time-Saving Workout Ideas
Once we get our schedules sorted and find the time, we need to make the most of it! Choosing high-intensity interval training (HIIT) workouts is a great way to incorporate cardio and strength training. HIIT is often defined differently depending on who you ask. But the bottom line is that it’s meant to include short bouts of any exercise that you consider high intensity. Tabata training falls into this – where you pick different exercises and do them for 20-30 seconds with a 5-10 second rest, and then repeat for several rounds. This could look something like:
- 20 seconds of jumping jacks or air jacks
- 10 second break
- 20 seconds of push-ups
- 10 second break
- 20 seconds of squats with a forward jump and turn
- 10 second break
- 20 seconds of burpees
- 10 second break
Repeat this whole 2-minute sequence 3 times before moving on to another block of new exercises. If you are looking for ideas, there is no shortage online, especially social media. But keep it simple! You don’t even need special equipment for most HIIT workouts.
Speaking of equipment, your own bodyweight makes for great resistance no matter what type of workout you are doing. This is especially true for folks who are new to exercise or anyone returning to exercise after a break – including new moms! You can effectively train your upper and lower body with simple bodyweight movements, from squats and lunges to push-ups and plank holds. When you feel ready to progress from there, adding a resistance band may be all you need to find that next level. If you have little ones, then pick them up! It’s a great way to keep them occupied while you add more weight to your moves.
Whether you use bodyweight or external resistance, getting a full-body workout is helpful when you only have a few days a week available for committed gym sessions. Circuit training is really just a way to describe having a plan for your workout that targets all the major muscle groups in the body – legs, glutes, back, chest, and arms. This is usually best accomplished with strength training, but you can certainly mix in some cardio exercise as well. The real trick is fitting this into a 20-30 minute block of time.
Here is where multi-tasking comes in really handy. We can combine movements to work both upper and lower body at the same time. Think lunges with hand weights so you can do a shoulder side raise while you lunge. Or squats with a shoulder press. You can also combine strength and cardio – like alternating between push-ups and mountain climbers. There are so many possibilities! If the open-endedness doesn’t excite you the way it does me, then find a plan already floating around the Internet, or work with someone who can make a custom workout plan for you. Hint, hint – this is something I’d be happy to do!
Sneaky Ways to Stay Active
I mentioned exercise “snacks” earlier, when you find little pockets of time in your day to do something (anything!) no matter where you are. This is really key to being active and avoiding too much sitting time all day long. Think about a typical day from start to finish – are there times that you are sitting around because there is nothing else to do? Do you have small breaks at any point in your day where you can add in some movement? What about essential activities in your day – can you make these more active? At work, opt to walk down to your colleague’s office to ask a question rather than send an email. Suggest a walking meeting to brainstorm a new idea. If a meeting ends a few minutes early, get up from your chair and walk up and down the stairs a few times. At home, turn household tasks into exercise. The push and pull of a mop or Swiffer is a great arm workout, and squatting to pick up full baskets of clothes will add up after a while (especially when you have 4 kids like me!. But my favorite way to sneak in exercise is to play with my kids in an active way. From jumping on the trampoline to chasing them around the yard to challenging them to a game of soccer, it’s a win-win when we all get to be active for a few minutes. That’s a true mom workout!
Keeping Yourself Motivated
Just like with diets, we often start a new exercise program full of energy and motivation, only to have it peter out and die after we miss a workout or fail to see progress. But it takes a while to build a new habit, so sticking with it is the key to long-term success. To help you stay motivated, try to find an exercise buddy or join a mom workout group in your area. I also encourage clients to track their progress (even if it is really simple and just putting an “X” on the calendar each day of a workout). Celebrate any and all success and milestones. Clothes fit a little looser? That’s what I call a non-scale victory! Sleeping better? Hooray! And with these celebrations should come a reward that will also help to motivate you. Maybe it’s buying some new fun workout clothes, or getting yourself a new exercise mat. Treating yourself to a massage is always a good reward!
Long-term, the best way to stay motivated is to build exercise into your self-care routine the same way you do with brushing your teeth multiple times a day or putting face cream on at night. Before you know it, working out will become an automatic part of your day.
For now, if you are looking for some extra support to get started or to tweak what you’ve been doing, feel free to reach out! I am happy to work with clients on their nutrition and exercise plans. Click the Contact button above to reach out!
Bonus! 30-Minute At-Home Mom Workout Routine
Warm-up (5 minutes):
– Start with a light jog in place or marching on the spot to get your heart rate up.
– Perform some dynamic stretches, such as arm circles, leg swings, and torso rotations, to warm up your muscles.
Circuit Training (20 minutes):
Perform each exercise for 45 seconds, followed by a 15-second rest. Complete the circuit of exercises for a total of three rounds.
1. Squats:
– Stand with your feet shoulder-width apart.
– Bend your knees and lower your hips down as if sitting back into a chair.
– Keep your chest lifted and your weight on your heels.
– Push through your heels to return to the starting position.
– Repeat for 45 seconds.
2. Push-ups (modified or full):
– Place your hands slightly wider than shoulder-width apart on the floor.
– Lower your chest toward the floor, keeping your body in a straight line.
– If needed, perform modified push-ups by keeping your knees on the ground.
– Push back up to the starting position.
– Repeat for 45 seconds.
3. Lunges:
– Stand with your feet hip-width apart.
– Take a big step forward with your right foot, bending both knees to 90 degrees.
– Push off with your right foot to return to the starting position.
– Alternate legs and repeat for 45 seconds.
4. Plank:
– Get into a push-up position, with your hands directly under your shoulders.
– Engage your core and keep your body in a straight line from head to toe.
– Hold this position for 45 seconds.
5. Mountain Climbers:
– Start in a high plank position, with your hands directly under your shoulders.
– Drive your right knee towards your chest and quickly switch to bring your left knee towards your chest.
– Continue alternating legs in a running motion for 45 seconds.
Cool-down (5 minutes):
– Slow down your movements and perform static stretches for each major muscle group.
– Spend extra time stretching your legs, back, shoulders, and arms.
Remember to listen to your body and modify exercises as needed. It’s always a good idea to consult with a healthcare professional before starting a new exercise routine, especially if you have any pre-existing medical conditions.
