How Do Stay-At-Home Moms Find Time To Workout

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Realistic tips to help busy moms find time to workout in any lifestyle, fitness level, or phase of motherhood.

Don’t let yourself choose between being a productive mother or being fit. No matter what stage of life you are in, it will always be busy.

People need fed, chores need done, errands need ran, children need cared for, the list goes on. If you let your obligations become excuses for why you didn’t work out that day, you will never workout again!

Just as you plan the rest of your daily To-do List, so should you plan your workout routine. It is important to make your health and fitness a priority just as you would getting dinner on the table or making it to doctor appointments.

I fell victim to the hurdles of trying to get it all done everyday and letting my own needs take a back seat to get that accomplished. As a stay-at-home mom myself, I underestimated the challenge of fitting in my daily exercise.

Stay at home moms find time to workout using the following methods:

  1. Schedule in your workout each day.
  2. Get active with your family by playing or with a dance party.
  3. Workout when your husband gets home.
  4. Join a gym with childcare.
  5. Save time by working out at home.
  6. Workout while your kids are occupied like eating, sleeping, or playing.

Schedule in your workout

Sometimes it helps to sit down and write out your schedule for the day. That way you can identify windows of opportunity to schedule in your workout. When it is written down, it will feel more official and keep you accountable.

You can also try this with some flexibility. If you lack a hard set schedule, find areas in your routine that will work for you. For days like this I like to wear my workout clothes and have my workout picked out so when the opportunity arises, I am ready to go!

Get active with your family

Maybe your workout that day is playing tag at the park, or catch in the backyard, swimming in the pool, or playing chase around the house. You can all go for a bike ride, grab your stroller and go for a walk, or workout on the sidelines during their soccer practice.

Worst case scenario you can workout in the backyard while they play alongside you. If you have little ones, get them involved and search for “Mommy and Me” workouts.

Your kids will have fun and they will learn the importance of exercise by following your example. Everyone can blow off steam, destress, and enjoy eachother’s complany afterward. Plus, it’s a great way to get some family bonding time in that doesn’t involve food or the TV (guilty!).

Workout when your husband gets home

Plan to workout when your husband is home for a little me time that doubles as alone time with dad. The kids will have fun and your husband will get to bond with them while you will get a reset!

Join a gym with childcare

Check out local fitness facilities, many offer childcare while you workout with a membership or a small added fee. Then your kids can go with you and you don’t need to make extra arrangements. They will feel included and get some change of scenery while you get in your sweat.

Save time by working out at home

Working out at home takes care of a lot of the hurdles that come with getting to the gym. There is no travel time, you don’t have to wait for equipment, it’s a judgement free zone, and you have complete control over workout.

And if you like group workouts but get held up by the other members, poor schedule availability, or they classes last too long you can always try at home workout videos.

They give you a group fitness feel by working out with a coach, but you can start, stop, and choose exactly what you want to do! You can subscribe to my Youtube Channel and join me for fun home workouts that are quick and effective!

Home workouts are inexpensive (often free!), flexible, and you don’t even need equipment.

Read why home workouts my favorite way to workout as a stay-at-home mom and get results.

Workout while your kids are occupied

Working out while your kids are asleep like first thing in the morning, during nap time, or after they go to bed can be the easiet since you don’t need to worry about being interrupted.

If you need to workout while the kids are awake, then be sure to take the steps to avoid all possible interruptions. Although this may look different based on age and needs, most often it involves food, sleep, or bathroom breaks.

So try to plan or take advantage of cluster care. For example, right after breakfast and getting ready for the day. The kids will be fed and fresh from a night of sleep with clean clothes/diapers.

You can also apply this to post-nap time. When they wake up, offer lunch or a snack and take them to the bathroom. I have found that when my kids have those basic needs met, they are more likely to participate in independent play.

If they still need help you can also throw on their favorite show, music, or pull out a less frequently played with toy to hold their interest.

Taking care of kids and chores can be exercise

Depending on the age of your kids, all the running around involved with them can be exercise in and of itself.

I don’t know how often I have to walk back and forth to change a diaper. Or dance and crawl around with my toddler.

If you have older kids they may need you to practice catch with, run through the sprinkler, or play on the playground. Motherhood can be as active as you want it to be.

And as far as chores goes, does working around the house count as exercise? For sure! If you want, you can do all your chores at once and keep your heart rate up for an uninterrupted hour or more.

Think of all the moving you do with folding the laundry, doing the dishes, scrubbing the tub, making beds, etc. Full body “exercise” is required for all of those tasks.

If you’re feeling hardcore you can make the chores harder like washing your floors by hand or taking the laundry up and down the stairs one pile at a time. You can basically do your chores less efficiently and really get in your steps.

For example, does vacuuming count as cardio? Well, if you do it with enough intensity to increase your heart rate and for 20 minutes or longer, it can!

When you really think about it, how many steps does a stay-at-home mom take? Between childcare, chores, errands you can easily average 10,000 or more. It just depends on how active you are that day!

Grocery shopping is a big one for our family. It’s a way to burn some time out of the house while my kids are distracted by their surroundings. I may walk around the store a few extra laps or go up and down the aisles we don’t even need to, just because.

Workout Schedule for Moms

The best part of the stay-at-home mom schedule is that you are your own boss! Yes, you may have appointments, school pick up and drop offs, and practices to get to.

Even with time restricted obligations, you control what your daily routine looks like.

If you are someone that thrives in routines and strict schedules, then incorporate your fitness into that model. This makes it become just another expected part of the day. Here are some ideas of what that may look like for you.

  • Early morning before the kids are up
  • When dad gets home
  • After school drop off
  • During nap time

Maybe your week changes day-to-day or you are more “go with the flow.” In that case, it is worth the time to sit down with your calender and write in your workout session during the open slots.

Even if the time changes, maintain consistency in your frequency throughout the week. For example, by picking certain days of the week. That way you know, “Hey it’s Wednesday, so I have to workout today!” Check out my example.

Stay-At-Home Mom Workout Schedule

DayTime of Workout Session
Monday5 am before kids are up
TuesdayDuring nap time
WednesdayRest Day
ThursdayAfter school drop off
Friday6 pm when Husband gets home
SaturdayFamily bike ride
SundayRest Day

Personally, I prefer to get it done first thing in the morning. Then I don’t have that lingering over me the rest of the day. Some days that is before the kids are up or right after breakfast, whatever works!

I find it easier to make excuses or lose motivation as the day goes on. Regardless of your approach, having your workout schedule “penciled in” mentally prepares you for when the time comes.

If you find that the mental hurdle of exercise tends to be the biggest problem, check out my best workout motivation for stay-at-home moms.

And if you need some help keeping yourself on track, download my FREE Accountability Chart! Designed to help you set health and fitness goals daily, weekly, and monthly and actually stick to them.

Now you have all of my best secrets! I hope that being equipped with these tips gives you the confidence and drive to make a commitment to your fitness, however it works for you. All there is left to do, is just get started.

About the Author

Coach Zoe

Fitness trainer and mom of 3! I love working out, hanging out with my family, and motivating others.

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