Though we all know the benefits of being active, finding time for fitness as a busy mom is a challenge. Even short on energy, use these fitness tips for moms to stay healthy, focused and stress-free.
These sustainable tips help make fitness PRACTICAL for busy moms so that it can become something they enjoy and not another line on the to-do list.
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Finding time to exercise as a busy mom is something I get asked about a lot as a (and a busy mom myself to three littles).
Given that being a mom is a full-time job, regardless of whether you're a seasoned pro or not, squeezing in a thirty-minute session into a busy schedule can seem like an impossible task.
You are not alone
Even as a seasoned mom of three, it's still a struggle to get it in. But there are some tricks you can use to make it easier to make fitness WORK for you (though give this a listen: how motivation is killing your goals)
When To Start Focusing On Fitness
Many new moms struggle to make time for fitness once they're cleared for exercise because they believe they need to "go hard or go home" and lose the baby weight, like NOW.
No, no, no!
I'll spare you the rant on how your body will never be exactly the same as it was pre-baby. Not that you can't be amazing, gorgeous, and a complete badass. Just that your body is different.
It's easy to fall into the mindset that since you're home all day, without a "job" it'll be easy to make time for exercise.
Instead, between feedings, missed naps, stains, spit-up, cleaning, and questioning if the leftovers in the fridge are edible, you never end up with the time you think you do. Ever.
So, instead of beating yourself up with what you CAN'T do, below are a few fitness tips for new moms to implement to make it EASIER.
Before you get started, here are some resources that can help you along the way:
- the best time to work out for YOU
- Everything you need to know about your pelvic floor
- Ab exercises to AVOID postpartum
- How to heal diastasis recti
- How to heal your core in 7 weeks
1. Skip The Gym
As I've mentioned in every blog post ever, consistency is key. However, sometimes hitting the gym just isn't going to happen.
Set yourself up with some home fitness equipment like a set of dumbbells (I have all my SMASH Fit For Life moms grab 15 pounds), a mini band, and a strength band is a life-saver.
Keep in mind you may need to go at your own pace.
When you're ready, I do have a couple of super speedy, at-home HIIT workouts you can try out too! ThisHIIT workout is geared towards beginnersand thisHIITworkout requireszero equipment.
I have over 50at-home, full-body workouts for momsbecauseI truly believe that it's the easiest way to stay fit. And if you need some extra help on your form, hit up myYouTube channelfor some follow-along workouts!
Quick reminder thatplyometrics (jumping) is not awesome for most new moms.So scale yourself accordingly and work your way up.
Regardless, check out the best pieces of at-home fitness equipment, and get yourself set up.
You'll save time, sanity, and keep progress going.
2. Get Active OUTSIDE Of Workouts
There's no rule that says you need to achieve goals just by scheduled exercise. In fact, you can lose weight and gain energy by being more active.
Aim for at least 10,000 steps per day.
The activities below are all great examples of being active:
- walking the dog
- cleaning
- gardening
- playing with older kids
Grab a full list of ideas forstaying activeoutsidethe gym.
3. Get Kids Involved
If you wait for there to be no kids bugging you, you'll never get your workouts done.
Instead, learn to work out with your kids and you'll be set up to be consistent. It's okay if they climb on you or you need to pause to change a diaper.
Showing up counts. Here are some gym activities to keep kids entertained!
4. STOP Thinking Workouts Need To Be 60 Minutes
The most common mistake busy moms make is thinking they need to work out for a specific amount of time.
There is no duration amount that gives you results.
Instead, make use of the time you DO have.
This is why I think 5 minute workouts are such a great thing for busy moms. They're the perfect place to start.
If you're struggling, take the 5-Day 5 Minute workout challenge to give yourself a kickstart.
5. Start Strength Training
The best way to lose weight and feel more confident is to get strong.
High intensity interval training can be great but getting stronger gives you results in the long run.
Strength training builds muscle which burns more calories at rest. This leads to sustainable long term weight loss.
In addition to that, niggling pains like back pain from carrying kids tend to reduce when you're stronger.
Strength training is the best kind of workout for busy moms.
- Strength training for beginners
- Strength training workout at home
6. Don't Over Commit
The idea of getting in 5 thirty minute workouts each week is lovely.
In practicality it desn't always work.
Then, you miss some, feel major guilt, binge on cardio.. the cycle continues.
Instead of being inconsistent to five days a week, get good at ROCKING two or three days a week and scale up.
Trust me, consistency is better... physically and mentally.
7. Be Early
I want to wake up earlier and get my workout done.. said no one ever.
But the truth is, once it'd done it's off the list for the day!
So, instead of scrolling social media, slug back your coffee, and get a 10 minute workout in. Work out early and you'll thank yourself later. Ten minutes, that's it.
8. Have a Plan
If you have 15 minutes, stop wasting them by doing some random squats, a glute bridge, and a plank.
Make sure you have a workout routine to follow (or a handful in your back pocket) that you can literally just dive right into.
- 10 minute bodyweight workout
- Best mom workout for busy days
9. Use Your Lunch Break
If you're a working mom it can feel pretty tricky to squeeze it in.
But making use of your lunch break is the best thing you can do.
Opt for at least a walk, a 5-minute workout, or hit the gym in your building for a quickie. Use your time wisely.
10. Make The Time
At the end of the day, it comes down to MAKING the time in your day.
If you're a routine-oriented person: carve it out, plan ahead, and schedule it.
If your days are a bit more chaotic: have workouts on hand you can squeeze in. And keep your workout clothes on!
Finding time for fitness as a mom means being prepared and WANTING to make it happen. It mostly comes down to that.
Bonus: Know When To Let it Go
We all want to have the perfect schedule. One in which we can accomplish everything on our to-do lists. Some days that happens and some days it doesn't.
When it comes to learning to make time for fitness, remember that a fitness routine isn't everything (this is a huge struggle for me!)
If you miss out on a scheduled session remember that it's okay. Truly.
The old saying of one salad one make you healthy just as one fudge ice cream won't make you gain weight is true. It's the bulk of your actions that lead to results.
So it's okay to let it go every so often.
Stop FALLING OFF The Fitness Wagon
Do you start a new workout plan only to fall off of it weeks later?
Imagine the compliments you’ll get from family and friends when you finally lose those few extra pounds and skyrocket your confidence.
The SMASH program is the ultimate solution for busy moms seeking a quick and effective workout routine at home. These 25-minute sessions are designed to fit seamlessly into your busy schedule SO THAT you don’t need to sacrifice your social life or time with your family. With this system, you’ll increase strength, stamina, and confidence.
Other programs have you doing cardio HIIT workouts complete with burpees and jump squats on the daily. But let’s be honest, just showing up for that is draining.
WithSMASH Fit For Lifeyou can say goodbye to that frustrated thought that you’re failing because you can’t seem to stick with it. Instead, these workouts focus on getting STRONGERwith just one set of dumbbells and amini band so that showing up for your workouts isn’t the worst part of your day.
Plus, you havedirect access to a Certified Strength Coachanytime you have questions (or need some motivation!).
No more feeling guilty about missed gym sessions or overwhelmed about WHAT to do. TheSMASH programwasmadefor busy moms. Choose from a variety of packages and startprioritizing yourself todayso that you can better help your family tomorrow.
More Fitness Tips To Help You Smash Goals
- 25+ home workouts for weight loss
- Fitness goals that are not weight loss
- 6 week fat loss workout plan
- How to make at home workouts harder
- Everything you need to know about home workouts
- How to master push ups as a beginner
- The best tricep exercises for women
- Wicked exercises for back strength
- Best bodyweight exercises for moms
- Follow-along at-home workouts
- Fitness tips
