Time-Saving Workout Tips for Busy Mums

Introduction: The Day I Realized I Had to Make a Change

Picture this: It’s 6 AM, and I am already running late. My toddler woke up earlier than usual, my preschooler can not find her shoes, and I’ve got a mountain of laundry staring me down. Sound familiar?

What You’ll Learn in 5 Minutes

• Micro-Workouts: How to fit in exercise using 5-minute slots and household furniture.

• Scheduling for Success: Treating workouts like appointments to build consistency.

• Nap/Free Time Optimization: Making the most of those precious 20–30 minutes.

• Reward Systems: Small treats or self-care incentives to keep you motivated.

• Grace & Mindset: Balancing realistic expectations with the truth of who you are in Christ.

In the whirlwind of mom life, I kept telling myself, “I’ll work out tomorrow.” Spoiler alert: tomorrow never came. Or if it did, I’d start…and stop…and start all over again. Sound familiar?

Determined to break that never-ending cycle, I went all in and got a trainer, finally, a professional plan! Then my schedule shifted. No problem, I switched to a gym around the corner. Another schedule change. Okay, let’s do CrossFit four to five times a week—amazing for a year, until life threw me yet another curveball.

I was beyond frustrated: every three months, my well-intentioned fitness routine had to pivot. That’s when I realized I needed a workout strategy that could adapt to my ever-shifting schedule—a plan that fit into short bursts of time, no matter what.

That’s when it hit me: I needed a plan that fit my ever-changing schedule, one I could handle in short bursts whenever I found a spare moment. That’s what led me to explore time-saving workouts tailored for busy moms like me and I’m so glad I did!

1. Embrace Micro-Workouts

Forget the idea that you need an hour at the gym. With a little creativity, you can incorporate micro-workouts into your daily routine.

How It Works

• 5-Minute Slots: Do five minutes of bodyweight exercises like squats or push-ups, right before showering or even during a TV ad break.

• Use Your Furniture: Kitchen counters for incline push-ups, sofas for tricep dips, stairs for box jumps - these household items can double as workout equipment!

• Stack Your Habits: Pair a quick plank session with something else you do daily (like waiting for your coffee to brew).

Pro Tip: Track each mini-session in a fitness app, calender or on a sticky note to see your total workout time for the day.

2. Schedule It Like an Appointment

When you write down your commitment to exercise, you are more likely to follow through. This is my go-to strategy because it signals that my fitness for moms goal is as important as any other part of my day.

Create a Fitness Calendar

• Pick Your Ideal Slots: Early mornings, nap times, or post-bedtime routines.

• Color-Code: Use a specific color for “workout” in your planner or digital calendar so it stands out.

• Set Reminders: If you rely on your phone, schedule alerts to nudge you.

By treating your workout as non-negotiable, you’ll build consistency and show yourself and your family that investing in your health is part of being a mom leader.

3. Include the Kids (Yes, Really!)

One of the most effective ways to find time for exercise is to get the entire family on board.

Kid-Friendly Exercises

• Dance Parties: Crank up some music and dance together for 10–15 minutes. It’s a fun cardio burst for everyone. Let's dance on YouTube is my go to or a Nigerian praise and worship session on YouTube.

• Nature Walks: Turn a walk into a mini-adventure by playing “I Spy” or scavenger hunts.

• Obstacle Courses: Use cushions, cones, or chalk to create a simple backyard or living room course.

Not only do you sneak in a workout, but you also spend quality family time - killing two birds with one stone!

4. Use Online Resources & Short Videos

In a world where everything is online, finding quick, targeted workout routines is easier than ever.

My Favorite Platforms

• YouTube: Search for “home workouts for busy moms” or “15-minute HIIT.”

• Fitness Apps: Many apps offer daily 7–10-minute workout challenges.

• Social Media: Follow fitness influencers who specialize in bite-sized routines (Instagram reels, TikTok, etc.).

Time-Saving Tip: Bookmark or playlist your favorite workouts so you don’t waste time scrolling when you’re ready to sweat.

5. Optimize Nap/Free Time

If you have little ones who nap (or older kids who have quiet time), use that window wisely.

Making the Most of 20–30 Minutes

• Prioritize Movement: Start your timer as soon as the kids are down. Even if you get just 15 minutes, it’s better than nothing.

• Workout Zones: Keep a yoga mat and resistance bands within reach. Eliminating the “setup” step makes it easier to jump right in.

• Plan It Out: Know which routine you’ll do before nap time begins to avoid decision fatigue.

6. Reward Yourself

Let’s be honest, mom life is busy, and we all need a little motivation. Setting up small rewards can be a game-changer.

Ideas for Mom-Friendly Rewards

• Skincare Treat: That luxurious face mask you’ve been eyeing.

• Healthy Snack Splurge: A smoothie bowl or a fancy tea blend.

• Personal Time: A 30-minute read of your favorite novel or a quick self-care ritual.

When you hit your weekly workout goal, treat yourself (guilt-free). My treat your self changed from having a sweet treat to buying myself a cute workout outfit. Over time, these little indulgences can reinforce the habit of exercising regularly.

I am rooting for you!

Remember, some days will be amazing and some won't, show yourself some grace and remember who you are in Christ - You can do all things in Christ!

Thank you for reading. If you found this post helpful, share it with another mom who could use a boost in her fitness routine.

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