Fitting exercise into a busy mum’s schedule isn’t always easy, but it’s totally possible. With a handful of smart routines and a down-to-earth mindset, I’ve managed to keep fitness on my list without dropping the ball everywhere else. Here’s how to make fitness feel doable, not overwhelming, even when life is at full tilt.
How Much Time Do Busy Mums Really Need for Fitness?
The idea that you need an hour every day at the gym pretty much flies out the window when you’re juggling work, family, and errands. I’ve found that even 15-20 minute sessions can add up if you pick the right moves and keep your routine consistent.
- Three 20-minute sessions per week: That’s just one hour total.
- Mini workouts: Five to ten minutes here and there, like during nap time or after school dropoff, can really make a difference over time.
Short, focused sessions are easier to squeeze in and easier to stick with week after week. Even if you find only small pockets of time each day, doing something is always better than nothing. Remember, movement adds up, and it all counts toward your well-being. Plus, brief workouts are much easier to commit to when you have a packed schedule.
Top Home Workout Ideas for Busy Mums
Heading out to the gym isn’t always an option. At-home workouts have become my go-to solution. These are routines I stick with because they’re simple to set up, and there’s no commute time or extra cost involved. Plus, you can squeeze them in whenever works for you, making them super adaptable for family life.
- Bodyweight circuits: Moves like squats, pushups, lunges, and planks can be done in the living room, and you don’t need any gear at all.
- Online workouts: There’s no shortage of free YouTube videos and affordable fitness apps. Many offer quick routines perfect for all fitness levels and goals.
- Resistance bands: These take up hardly any space and add some strength work into your routine without much fuss. They’re great for fullbody toning and can be used while watching over the kids.
- Walking: If you have a stroller or can grab a bit of outdoor time, walking is fantastic to get moving while enjoying fresh air with your children.
Yoga, pilates, and stretching sequences are also easy to follow along with online, and they help manage stress while boosting flexibility. The point is, you don’t need a fancy setup to start seeing results.
Tips for Fitting Fitness Into a Busy Day
With endless appointments, school runs, household chores, and everything else on your plate, fitting in a workout isn’t always straightforward. Here are some practical ways I manage to squeeze exercise into my days, no matter what’s going on:
- Use your calendar: Just like school events or work meetings, I put my workout in the calendar. Even if it’s only for 20 minutes, having it blocked off boosts the chances I’ll actually do it.
- Family fitness: Sometimes I turn exercise into something we do together. Dancing in the living room or going for bike rides makes it fun for everyone—and keeps me active, too.
- Prep ahead: Laying out workout clothes or rolling out my mat the night before removes excuses and helps me get started quicker the next day.
- Be flexible: If I miss a planned workout, I don’t get discouraged. I do a double session another day or sneak in extra squats while making dinner. Giving myself permission to adapt keeps the pressure low and motivation high.
Sometimes, even tiny bursts of activity—like running up the stairs, doing jumping jacks with your kids, or stretching while watching TV—make for a more active lifestyle. The key is to grab any opportunity to move.
Staying Motivated When Life Gets Hectic
It’s easy to feel discouraged when workouts get missed or progress feels slow. Here are some of my favorite tricks to stay positive and driven:
- Track progress: Keeping a simple record on my phone helps me spot improvements. Even little wins, like holding a plank for a few extra seconds or doing one more pushup, boost my mood.
- Celebrate small victories: Each finished workout is worth a high five. Mark your successes—small or large—to keep your spirits up.
- Find support: Connecting with other mums online or following supportive fitness accounts on social media helps me feel part of a bigger community, and encourages me to keep going when things get chaotic.
Surround yourself with a few cheerleaders—virtual or in real life—and don’t be shy about sharing your wins. Encouragement goes a long way.
Simple Fitness Starter Plan for Busy Mums
This starter plan is designed to fit neatly alongside your other commitments. You can modify it however fits your life and energy:
- Day 1: 20minute bodyweight circuit
- Day 2: 20minute brisk walk
- Day 3: 10minute core workout during naptime
- Day 4: Dance with your kids for 1015 minutes
- Day 5: Rest or stretch if you want to
Remember, consistency is better than perfection. Even if you only get to a couple of sessions, that’s a step in the right direction. Over time, the momentum grows, and those small efforts add up to real changes.
Share Your Tips or Ask a Question
Have some ideas about squeezing in workouts or want to ask a question about routines? I’d love to know what works for you or help tackle any fitness questions. Sharing our own tricks and questions can keep us all inspired and maybe spark some new approaches to staying active, even on the busiest days.