Struggling to find a workout schedule that you can stick to as a busy mom? Here is an easy-to-follow busy mom workout schedule that you will definitely be consistent with.
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Whether you are a stay-at-home mom or a working mom, life is very busy with children. After I had Ayah and wanted to start focusing on my health, I really struggled with finding the time and knowing where to start. There was pressure, which I put on myself, to lose all my baby weight. And when we are so desperate to lose so much weight, we tend to feel really overwhelmed and feel as if we need to spend an hour or so burning as many calories as possible.
I had no idea what I was doing and I just kept gaining weight until I gave up. Fast forward a year ago, and everything changed for me. My mindset, goals, and deeper understanding of how to build a healthy lifestyle that I knew I would enjoy. You can click HERE to see how I lost my baby weight sustainably.
As busy moms, we tend to ask ourselves how will we ever find the time to get a good workout in with a child constantly stuck to us. But I wanted to write this blog post to share a very easy-to-follow busy mom workout schedule that is doable and will help you stay consistent even on those super busy days.
Before I get into this, I just want to mention that I am not giving out a specific workout schedule for you to follow. The only thing I am doing is giving you examples of how you can fit in an effective workout around your busy mom schedule.
This post is all about an easy-to-follow busy mom workout schedule to help you stay consistent and achieve your goals.
Busy Mom Workout Schedule
How To Stay Consistent With A Workout Schedule
Before I get into sharing some examples of a workout schedule, I want to share the biggest advice I would give anyone who wants to be consistent with their workout schedule. That is, do something every day.
Three months after I had Ayah, I found it so hard to stay consistent. I would tell myself I would work out at least 3 times a week to make it manageable for myself. And because of how busy it is being a stay-at-home mum, I always kept rescheduling my workouts until the week was through and I would have done nothing during that week. I know I am not the only one.
My biggest advice for you whether you’re a working mum, stay-at-home mum, or just someone who works a full-time job and has a busy lifestyle, is to do something every day. Set aside 10 – 20 minutes every day and keep Sundays for resting. You may be thinking how would a short 10 – 20 minute workout help you lose weight or reach your health goals?
Let me tell you this, doing 10 – 20 minutes every day is more effective than doing long sessions (e.g. 1 hour) 3 times a week. These short workouts can be done at home and you can lose weight by working out at home with no equipment!
The reason why short workouts are so much more effective is that you are more likely to stay consistent than setting aside 3 times a week for longer workouts. Because as I mentioned, you would keep pushing that day until the week is over. Anyone with a busy lifestyle would still be able to spend 10 – 20 minutes whether that be a stretch, HIIT workout, walking, pilates, etc and you will definitely see results.
Choose A Type Of Exercise You Will Enjoy
I mentioned this in a few of my blog posts because this is so important in order to stick to your workout schedules. If you do not enjoy the type of exercise you are doing or you are only doing that type of exercise because you’ve been told it’s a ‘quick fix’ or the ‘best way’ to lose weight then I promise you will not stay consistent. No matter what your schedule looks like, you just won’t bother.
Two of my favourite YouTubers that I follow are Growwithjo and Eleni Fit. They both have low-impact workouts which are so effective with weight loss and are enjoyable. Growwithjo has so many fun and short workouts that will make you want to do more. Eleni Fit has many pilates workouts which I have recently been doing to help with my core recovery.
Growwithjo is the best for quick workouts for busy moms. She is a mother herself and provides effective quick workouts that you can do in your busy mom life.
These are two YouTubers you can check out but remember to find the ones you like.
Stay At Home Mom Workout Schedule
This will look different for every mom but I wanted to share some examples that could work for you.
Early Morning Workouts
This may seem hard for many moms but if you are one of those lucky moms whose child sleeps till 7 or 8 then get up an hour or 30 minutes before your child wakes up. Get a 10 – 20 minute workout done, shower, and have some ‘you time’ before the hectic begins.
But I know for so many moms this may not work or maybe it does but you would rather just relax, sit, and drink your coffee in peace. So below you will find other options you can do.
Screen, Nap, Or Meal Times
I find the best times to work out when you are busy with your child and household chores are during their meal, screen, or nap time. You can even get two short workouts done! For example, 10 minutes during breakfast time and 10 minutes during dinner time.
Something I sometimes do when I get up with Ayah, instead of my husband, is to get a 10-minute stretch done during her breakfast time and another 10 or 15-minute workout during her screen time in the afternoon.
I would love to share my full schedule with you but I do not have a set schedule. I just write down that I will spend 10 – 20 minutes and do it during Ayah’s meal and screen time! Those times work for me the best. So find what works best for you.
After Bedtime
Another time you can fit in a short and effective workout is after their bedtime. You can put them to bed, and do an evening workout that is perfect for speeding your metabolism. It will also help you lose calories while you sleep.
Busy Working Mom Schedule
Again this will look different for every mom and will also depend on your working hours. But here are some examples of when you can fit your short workouts whether you work remotely or in the workplace.
Early Morning
Just like I mentioned above, you can wake up at least 30 minutes before your children wake up and you can get a short 10 – 15 minute workout done before starting to get ready for work. This will mean that when you get home you can just focus on spending time with your kids before bed and having some time for yourself when they go to sleep.
Lunch Break
Lunch breaks can be as long as 1 hour long. So you would have enough time to get a quick 10 – 20 minute workout done and then eat. Growwithjo has a few sitting-down workouts and short lunchtime workouts you can do at your office, workplace gym, or at home if you work remotely.
Bedtime
If an early morning or lunch workout does not work for you, then after the kids go to bed is your opportunity! Many of us want to relax after the kids go to bed. But this is why scheduling only a 10 – 20 minute workout will keep you consistent. This is because you know it is not taking too much of your relaxing time and is so manageable.
I know it can be hard to focus on yourself and be consistent with healthy habits. But if you follow the two steps I mentioned at the beginning and incorporate the workout schedule examples I gave, I can guarantee that you will fall in love with the process of building a healthy lifestyle! If you ever have any questions or need advice please message me on Instagram.
Home Workout Essentials
I hope you found this valuable and helps you create a schedule around your busy mom life!
Make sure to follow my socials – Instagram, Pinterest, TikTok, and LikeToKnowIt – for more lifestyle content!
Lots of love, Mariam x
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This post was all about an easy-to-follow busy mom workout schedule to help you stay consistent.
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