Life-Changing Workout Hacks for Busy Moms: Genius Fitness Tips to Crush Your Goals with Kids in Tow!

The Ultimate Guide to Working Out with Kids: No More Excuses, Just Hacks and Laughs!

Let’s face it—being a mom is like juggling, except the balls are on fire, the floor is lava, and someone’s always asking for a snack. But you don’t have to sacrifice your fitness goals because of your tiny (adorable) humans. Whether you’re a stay-at-home supermom or a working warrior, this guide has got you covered with workout hacks that are as clever as they are realistic.

Our guide is exhaustive, packed with workout hacks that are both clever and realistic, because let’s be real: not everything works for everyone. The key is trying out different strategies and seeing what clicks. Every family is different, and what worked for me might look totally different for you. More importantly, one of the biggest training hacks we’ve discovered is the power of routine. The less you have to think about what you’re going to do, the more time you can spend just doing it. So, once you find what works for you, turn it into a routine. Making fitness a habit and taking decisions out of the equation is critical to keeping it up — especially when life inevitably throws snow days, school closures, or surprise interruptions your way.

Whether you’re dealing with babies, toddlers, or school-aged kiddos, staying active is possible with a little creativity. I’ve rounded up all the best time-saving, multitasking hacks that actually work—even when life throws curveballs at your finely-tuned routine.

So, no more excuses! Let’s get moving, make fitness a fun part of your family life, and show those little ones how to thrive in the chaos.

1. Toddler Weightlifting (but make it safe)

Got a baby or toddler? Lucky you, because you also have a living, breathing dumbbell. Squat, press, or even bench your baby (carefully). Their giggles are basically the best form of motivation. 2. Dance Party HIIT

Blast some high-energy tunes that both you and the kids love. Alternate between freestyle dancing and bodyweight exercises like squats or lunges. If you’re feeling ambitious, toss in some dumbbells or resistance bands for a bonus burn. The kids will love it, and you’ll be sweating in no time.

This one is all about the music. Here’s a fun and energetic dance party playlist that both adults and kids will love. These tunes will keep everyone moving and make your workout feel like a dance party.

“Can’t Stop the Feeling” – Justin Timberlake
“Happy” – Pharrell Williams
“Uptown Funk” – Mark Ronson ft. Bruno Mars
“Shake It Off” – Taylor Swift
“Dynamite” – BTS
“Levitating” – Dua Lipa ft. DaBaby
“Shut Up and Dance” – Walk the Moon
“High Hopes” – Panic! At The Disco
“Dance Monkey” – Tones and I
“Sugar” – Maroon 5
“Don’t Start Now” – Dua Lipa
“Firework” – Katy Perry
“Roar” – Katy Perry
“I Like to Move It” – Reel 2 Real (from Madagascar)
“Waka Waka (This Time for Africa)” – Shakira
“Old Town Road” – Lil Nas X ft. Billy Ray Cyrus
“Trolls Just Wanna Have Good Times” – Anna Kendrick & Justin Timberlake (Trolls World Tour)

This playlist is a mix of upbeat pop hits and kid-friendly favorites that will have everyone dancing, laughing, and working up a sweat! 3. YouTube Workouts Together

Find kid-friendly workout videos on YouTube. You get to sneak in some exercise while your kiddos practice their downward dogs. You might just create a little yogi out of them. Here are some of the best YouTube channels for exercising with kids:

Cosmic Kids Yoga

Why It’s Great: This channel offers engaging, story-based yoga adventures for kids. It combines fitness with imagination, which keeps kids entertained while helping them stretch and move.
Perfect For: Kids ages 3-9 and parents who want a relaxing but active time with their little ones.

The Fitness Marshall

Why It’s Great: Known for fun, high-energy dance workouts set to popular songs, The Fitness Marshall makes exercising feel like a dance party. The choreography is simple enough for kids to follow, but also great for adults.
Perfect For: Families that love to dance and want to sweat it out together.

GoNoodle

Why It’s Great: GoNoodle is a go-to platform for fun, energetic movement and mindfulness activities designed especially for kids. The short, engaging videos keep kids entertained while promoting physical activity, mindfulness, and even a bit of learning. From silly dances to calming breathing exercises, GoNoodle offers something for every kid, making it perfect for indoor playtime or a quick energy boost.
Perfect For: Younger kids who need short bursts of movement to burn off energy, as well as families looking to introduce fun and easy physical activity into their daily routine.

PE with Joe (The Body Coach TV)

Why It’s Great: During the pandemic, Joe Wicks became famous for his family-friendly workouts. His videos are fun, energetic, and perfect for getting kids and adults moving together.
Perfect For: Families looking for full-body workouts that are easy to follow and suitable for all ages.
Why It’s Great: GoNoodle specializes in fun movement and mindfulness activities designed for kids. With a wide variety of short videos, GoNoodle keeps kids entertained while promoting physical activity.
Perfect For: Younger kids who need short bursts of movement to burn off energy.

Get Fit With Rick

Why It’s Great: Known for his fun walking workouts, Rick’s videos often feature kids joining in. The low-impact, rhythmic movements are easy to follow and perfect for families.
Perfect For: Families looking for simple, effective cardio exercises that get everyone moving together.

Yoga With Adriene (Family & Kids Yoga Playlists)

Why It’s Great: Adriene offers calm, approachable yoga routines for all ages. She has specific playlists for yoga sessions with kids, making it a great choice for families who want to practice mindfulness and stretching.
Perfect For: Parents and kids who want to wind down and enjoy a peaceful workout together.

Saskia’s Dansschool

Why It’s Great: This channel offers fun dance tutorials that are perfect for kids and parents. With a variety of music and dance styles, it’s a great way to get the whole family dancing and exercising.
Perfect For: Dance-loving families who want to learn choreography together.

These channels are excellent options for incorporating fun, active bonding time into your family’s routine!

4. Playground Workouts

Take your workout to the playground. While your kids climb and swing, you can do bench jumps, pushups on the slides, or even monkey bar pull-ups. Just imagine the playground stares as you crush it on the monkey bars—fitness influencer, here you come!

Here’s a list of creative park workouts you can do while your kids play, with easy-to-follow instructions for each move:

Bench Jumps

Instructions: Find a sturdy park bench. Stand facing it with your feet shoulder-width apart. Bend your knees slightly, then jump onto the bench, landing softly on both feet. Step down one foot at a time and repeat.
Reps: 10-15 jumps
Why It Works: Bench jumps target your legs and core, improving strength and cardiovascular endurance.

Slide Pushups

Instructions: Stand at the base of a slide and place your hands on the edge of the slide, shoulder-width apart. Step your feet back into a plank position. Lower your chest towards the slide, keeping your elbows close to your body, then push back up to the starting position.
Reps: 10-12 pushups
Why It Works: This is a great upper-body workout that targets your chest, shoulders, and triceps.

Swing Squats

Instructions: Stand in front of a swing, holding onto the chains for support. Place one foot on the seat of the swing behind you, keeping your other foot on the ground in front. Lower into a squat, keeping your chest lifted and your front knee in line with your toes. Push through your front heel to return to standing.
Reps: 10 reps per leg
Why It Works: This works your quads, hamstrings, and glutes while also engaging your core for balance.

Monkey Bar Pull-Ups

Instructions: Grab a monkey bar with an overhand grip, hands slightly wider than shoulder-width apart. Hang from the bar, then pull yourself up until your chin is above the bar. Lower yourself back down with control.
Reps: As many as you can (aim for 5-10)
Why It Works: Pull-ups strengthen your upper body, targeting your back, shoulders, and arms.

Stair Jumping Lunges

Instructions: Find a set of stairs. Stand facing the stairs with one foot on the first step and the other foot on the ground. Lower into a lunge, then jump and switch feet in mid-air, landing with the opposite foot on the step. Repeat.
Reps: 10-12 per leg
Why It Works: This dynamic movement works your legs, glutes, and core while giving you a cardio boost.

Jungle Gym Plank

Instructions: Use a low bar or platform on the jungle gym. Place your forearms on the bar or platform, stepping your feet back into a plank position. Hold your body in a straight line from head to heels, engaging your core. Hold for as long as you can.
Hold Time: 30-60 seconds
Why It Works: This is an excellent core exercise that also strengthens your shoulders, legs, and back.

Ladder Toe Taps

Instructions: Stand in front of a ladder or low step. Tap your toes quickly on the first rung or step, alternating feet as if running in place. Focus on speed and light foot contact.
Duration: 30-60 seconds
Why It Works: Toe taps are a fast-paced cardio exercise that works your calves, quads, and glutes while improving agility.

Elevated Bridge

Instructions: Lie on your back with your feet resting on the edge of a low bench or platform. Press through your heels to lift your hips towards the sky, squeezing your glutes at the top. Lower your hips back down and repeat.
Reps: 12-15 reps
Why It Works: This exercise targets your glutes, hamstrings, and core.

Fireman Pole Sit

Instructions: Find a fireman pole and grab it with both hands. Slowly lower yourself into a seated position, like you’re sitting on an invisible chair, keeping your knees bent and your feet together. Hold this position as long as you can.
Hold Time: 30 seconds to 1 minute
Why It Works: This works your legs, core, and back while improving balance and stability.

Jump Rope

Instructions: Bring a jump rope or use an imaginary one if you don’t have one handy. Jump over the rope with both feet together, keeping your jumps low and quick.
Duration: 1-2 minutes
Why It Works: Jumping rope is an excellent cardio workout that also improves coordination, endurance, and leg strength.

Bonus: Red Light, Green Light (Creative Cardio)

Instructions: Play a game of Red Light, Green Light with your kids, but when they stop, you drop down for a quick exercise (e.g., pushups, squats, or planks). When they go, you run after them!
Why It Works: This is a playful way to incorporate sprints and bodyweight exercises while engaging with your kids.

With these park workout moves, you’ll be breaking a sweat while the kids play, ensuring that everyone has a great time at the park!

5. Explore Your Own Town: Create a Walking Day Trip with the Kids

Sometimes the best adventures are right in your own backyard! Planning a day trip around your town, or a nearby suburb, and making it a walking tour is a great way to get in some exercise while exploring with the kids. Here’s how you can create a fun and active day trip itinerary that keeps everyone moving and entertained.

How to Plan a Walking Day Trip

Pick a Central Parking Spot: Choose a location that’s central to your must-see spots for the day. This way, you can park the car and forget about it as you explore everything on foot.
Choose Kid-Friendly Destinations: Find a few key spots that both you and the kids will love. Think museums, parks, fun restaurants, and ice cream shops. Map out a route that’s manageable for little legs and keeps the stops varied and interesting.
Plan Breaks and Playtime: Make sure to include plenty of opportunities for the kids to run around and play. Parks, playgrounds, or even a quick stop at an open space or green area can help break up the day and burn off some energy.
Pack Snacks and Essentials: Keep the day stress-free by packing a small bag with snacks, water, sunscreen, and other essentials. Having these on hand can help keep everyone happy and fueled for the adventure.

Example Day Trip: Downtown Cleveland

To give you an idea of how this could look, here’s an example day trip itinerary in Downtown Cleveland:

Park at the Great Lakes Science Center Parking Garage: Convenient and close to key attractions.
Stop 1: Great Lakes Science Center (9:30 AM – 11:00 AM): Explore interactive exhibits and learn about space.
Stop 2: Voinovich Bicentennial Park (11:05 AM – 11:45 AM): Let the kids run around while you take in the views of Lake Erie.
Stop 3: Lunch at Nuevo Modern Mexican (12:00 PM – 1:00 PM): Enjoy tacos with a lakefront view.
Stop 4: Cleveland Public Library (1:15 PM – 3:00 PM): Engage in storytime and interactive kiosks and educational play areas designed to stimulate learning and imaginative play.
Stop 5: Colossal Cupcakes (3:15 PM – 3:45 PM): Located about a 5-minute walk from the library, this vibrant shop offers giant, colorful cupcakes in a variety of flavors. It’s the perfect stop for a sweet treat with the kids.

Beginning to end, the total walkable distance of this day trip is approximately 4.0 miles.

Other Ideas for a Walking Day Trip

Explore a Historic District: Visit historic buildings, monuments, or museums, with plenty of scenic spots for the kids to enjoy.
Beachfront Adventure: Plan a day at the beach, with stops for snacks, playgrounds, and a splash in the water.
Art and Culture Crawl: Check out local art galleries or street murals and pair them with visits to nearby parks or cafés.
Outdoor Market Visit: Explore a farmers’ market or food hall, followed by a picnic at a nearby park.
Explore a Cleveland Suburb: plan out a walking itinerary that includes parks, playgrounds, shops, and restaurants.

By designing a walking day trip, you’ll enjoy a mix of exercise, exploration, and bonding time with the kids—all without the hassle of constantly hopping in and out of the car. Every city or town has its own unique spots, so get creative and discover something new with your family! The possibilities are endless.

6. Jogging Stroller: Your Best Fitness Friend

When it comes to staying active with little ones, a jogging stroller can be a game-changer. Instead of skipping your run or workout, you can bring the kids along for the ride! Investing in a high-quality jogging stroller means you won’t have to choose between your fitness and family time—plus, you’ll get an extra challenge pushing the stroller, which makes your workout even more effective.

Why You Need a Jogging Stroller

Not only does a jogging stroller let you squeeze in your workout while spending time with your kids, but it also helps you maintain a consistent fitness routine, even when you’re juggling the demands of parenthood. Whether you’re running through the park, taking on trails, or simply getting your steps in around the neighborhood, a good jogging stroller is worth every penny.

Recommended: The THULE Urban Glide 2

If you’re in the market for a top-tier jogging stroller, we highly recommend the THULE Urban Glide 2. This stroller is smooth, sturdy, and has a sleek design that makes it perfect for both daily jogs and longer runs. It has great suspension to ensure a comfy ride for your child and is easy to maneuver—even with one hand! Plus, it’s equipped with a reclining seat for napping (because we all know how important that stroller nap can be). With a jogging stroller, there’s no need to miss your summer runs—or any season’s runs for that matter. Bring the kids, enjoy the fresh air, and keep crushing those fitness goals!

7. Play: The Most Fun Workout You’ll Ever Have

Kids don’t get tired of playing because it’s pure joy—and the best part? Playing is an amazing way for you to sneak in some exercise without even realizing it. Ditch the gym for a day and join your kids in their world of games and imagination. Not only will you bond with them, but you’ll also get a surprisingly effective workout. Here’s a breakdown of how many calories you can burn just by having fun:

Marco Polo in the Pool: Swimming and chasing after your little fish? You’ll burn approximately 200 calories during a spirited game of Marco Polo.
Playground Games (Hopscotch, 4-Square, T-Ball): Jumping, running, and climbing around the playground is a great way to burn about 186 calories. Plus, you’ll feel like a kid again yourself!
Casual Soccer Game: A family soccer match not only gets everyone moving but also helps you burn around 204 calories.
Jumping Rope: Grab a rope and jump alongside the kiddos for 238 calories burned in just 30 minutes.
Roller Blading: Channel your inner kid and lace up those rollerblades! You’ll torch around 374 calories while having a blast.
Touch Football: A friendly game of touch football in the yard can burn around 298 calories and keep everyone active and engaged.
Frisbee: Tossing a frisbee back and forth might feel leisurely, but it can still burn 112 calories—and the kids love it!
Sledding: When the snow falls, grab a sled and head for the hills. Sledding burns about 260 calories and provides all the winter thrills.
Basketball: Shoot some hoops with the kids and burn 298 calories. Whether it’s a casual game of HORSE or a more competitive round, basketball is a fantastic cardio workout.
Hula Hooping: You might think hula hooping is just for fun, but it’s also a great way to burn 165 calories while challenging your core strength.

More Ways to Play and Stay Active

Tag or Hide-and-Seek: These classic games get your heart pumping and legs moving. They’re also a great way to enjoy some light cardio while bonding with the kids.
Chalk Obstacle Course: Use sidewalk chalk to draw out an obstacle course for the kids. Think hopscotch, balance lines, and jumping stations. Join them in the fun, and you’ll stay active too.
Water Balloon Fight: Engage in a playful water balloon fight during the summer. Running, ducking, and dodging will help you get some sneaky cardio in—plus, it’s the most refreshing workout ever.

So next time the kids ask you to join them, say yes! You’ll be burning calories, bonding with your children, and having a blast—all while getting in a solid workout without even realizing it. Play is the ultimate secret weapon for busy parents looking to stay active and have fun at the same time.

8. Clean Your House: Get Fit While You Tidy Up

Okay, cleaning may not top the list of fun activities, but did you know it can actually burn a serious amount of calories? According to a chart published by Harvard Medical Center, heavy cleaning—including washing your car—can burn up to 400 calories per hour. So, the next time you’re grumbling about picking up toys for the fifteenth time or tackling that mountain of laundry, remember—you’re actually sneaking in a workout!

Vacuuming, Sweeping, and Mopping: These activities engage your core and arms while helping you burn around 250-300 calories per hour.
Scrubbing the Bathroom: Get a full-body workout while scrubbing tubs, sinks, and floors, torching 200-300 calories depending on how vigorous you are.
Window Washing or Car Washing: Add some elbow grease, and you’re looking at up to 400 calories per hour of scrubbing and rinsing.
Tidying and Organizing: While not as intense, picking up toys, organizing rooms, or decluttering can still burn around 150 calories per hour.

So next time you’re tidying up, think of it as a bonus workout. Not only will your house sparkle, but you’ll also be getting stronger and healthier in the process!

9. Keeping Kids Busy While You Work Out

Sometimes, the best way to get your sweat on is by keeping the little ones distracted. Here’s how:

Activity Stations – Create little stations with activities for your kids to rotate through while you get your workout in. Think coloring, puzzles, or even a small craft. Rotate them every 10-15 minutes to keep things fresh and allow you time to switch up your exercises.
Screen Time: The Magical Nanny – Pop on a favorite show (we’re talking serious bargaining power here) and sneak in a quick workout. Use this guilt-free moment to get in a 20-minute HIIT session or a yoga flow. Screen time for them = gain time for you.
Craft-Time Workouts – Set them up with coloring books or sticker activities while you work out nearby. You can do pushups, squats, or planks while they create their masterpieces. It’s a win-win—they build their creative muscles while you tone yours.
Make the Older Sibling “Babysitter” in Charge – If you have an older child, give them the title of “babysitter” in charge. Not only does this make them feel important, but it also gives you a bit of extra workout time. Assign them the job of helping the younger sibling rotate through activity stations or keeping an eye on them during screen time. It fosters responsibility for them and gives you a few extra uninterrupted minutes to sweat it out!

10. Focus on Short, High-Intensity Workouts

If you’re short on time (and let’s be real, who isn’t?), short, high-intensity workouts are your best friend. In just 15-20 minutes, you can get in a powerful workout that delivers serious results. These quick sessions are not only easier to fit into your busy schedule but also just as effective as longer workouts if you go all out.

Example: HIIT (High-Intensity Interval Training).

HIIT workouts are perfect for busy parents. A typical 15-minute HIIT session could look like this:

30 seconds of jumping jacks
30 seconds of squats
30 seconds of burpees
30 seconds of rest

Repeat for 4-5 cycles, and you’ve got yourself a solid cardio and strength workout that will leave you feeling accomplished (and sweaty!).

Example: Tabata.

For an even more intense burst, try a Tabata workout. This involves:

20 seconds of intense exercise (like sprinting, pushups, or mountain climbers)
10 seconds of rest

Repeat for 8 rounds, and you’ll have a killer workout in just 4 minutes. Add 3-4 Tabata sets to make a complete 15-minute workout.

Why It Works.

Short, high-intensity workouts boost your metabolism and burn calories both during and after your session. They’re incredibly effective for busy schedules because they maximize efficiency, allowing you to fit fitness into your day without sacrificing time with the kids—or your sanity.

11. Walking Pad: The Secret to Sneaking in Steps

A walking pad is a game-changer for busy parents trying to stay active. The best part? You don’t need to shell out a ton of cash to get one that will work for years. For around $200 on Amazon, you can grab a reliable walking pad that fits easily in your home and helps you hit your step goals.

Why It’s Awesome

While your kids are busy watching TV, playing, or doing a craft, you can hop on the walking pad and get in your steps—aiming for that 10,000 steps a day. It’s a low-impact, easy way to keep moving without even leaving the house. Walking pads are quiet, compact, and perfect for multitasking. Whether you’re catching up on emails, watching a show, or keeping an eye on the kids, you’ll be getting in some cardio without missing a beat.

Walking pads are not only great for workouts, but they’re also perfect for multitasking while working. Whether you’re catching up on emails, taking a conference call, or working on a project, you can walk and work at the same time.

Affordable and Long-Lasting

Don’t be fooled into thinking you need an expensive model. For about $200 on Amazon, you can find a walking pad that’s sturdy and reliable, lasting for years. It’s one of the most affordable fitness investments you can make, and it doesn’t require a ton of space—just set it up in your living room or office and walk away!

So, grab a walking pad, sneak in those steps, and feel accomplished—whether the kids are watching cartoons or making a glittery mess!

12. Microworkouts Between Tasks: Build a Habit, James Clear Style

One of the easiest ways to build an exercise habit is to tie workouts to everyday tasks, as habit expert James Clear suggests in Atomic Habits. You don’t need a 45-minute block of time to get your fitness in—microworkouts throughout the day can add up to significant progress. By attaching quick exercises to tasks you’re already doing, you create powerful habits that make staying active a natural part of your day.

Everyday Microworkouts: Practical and Effective

Here are some simple ways to squeeze exercises into daily chores and activities:

Planks While Cleaning the House: Do a plank while you’re on the floor, maybe while picking up toys or wiping up a spill. Not only will you engage your core, but you might feel inspired to clean more often!
Leg Lifts While Standing: Squeeze in some leg lifts or calf raises when you’re standing at your desk, making the kids’ lunch, or brushing your teeth. Multi-tasking at its finest.
Lunges During Teeth Brushing: Turn a mundane task like brushing your teeth into a leg workout. Do alternating lunges as you scrub away.
Sink Pushups: Every time you go to the bathroom or wash your hands, use the sink to do 10 quick pushups. It’s a great way to break up your day with a burst of upper-body strength.
TV Time Pushups: While catching up on your favorite shows, do triceps dips against the couch during the show. This adds a bit of strength training to your relaxation time.
Netflix Jumping Jacks: Turn your Netflix binge into a workout game. Every time a certain character’s name is mentioned, do 10 jumping jacks or sit-ups.
Commercial Crunches: During commercial breaks, fit in some leg kicks or crunches. This turns those few minutes of sitting into a productive mini-session.
Standing Desk Leg Lifts: If you’re working from home, move your computer to a standing desk or countertop. Do leg lifts while scrolling through emails or taking calls.

Chore Workouts: Double the Productivity

Dishwasher Squats: Every time you load or unload the dishwasher, sneak in some squats. Bonus: Your glutes will thank you!
Stair Climbing: Take the stairs whenever you can, and for a tougher challenge, skip a step on the way up to engage your legs even more.

By tying these quick workouts to your daily activities, you’ll build exercise into your routine naturally. Soon, these small movements will become habits, helping you stay active without even thinking about it. This is how real, sustainable fitness habits are formed—one small step (or pushup) at a time!

13. Alexa At-Home Workouts: Quick Fitness at Your Command

No time for a full workout? No problem. With Alexa, you can squeeze in quick and effective workouts whenever you need them. Whether you’ve got seven minutes before the kids get dressed or just five minutes between tasks, Alexa has you covered with a variety of at-home workout options. Here are some great ways to get moving with just your voice:

Seven-Minute Workout Just say, “Alexa, play the 7-Minute Workout,” and you’ll get a full-body workout in less time than it takes for the kids to finish breakfast. This quick session hits all the major muscle groups and gets your heart pumping.
Five-Minute Workout Not quite ready for seven minutes? Try a five-minute workout instead. Just say, “Alexa: Enable Five Minute Workout,” and you’ll get a quick burst of exercise that’s perfect for getting your body moving when you’ve been sitting too long.
Five-Minute Plank Workout If core strength is your focus, the five-minute plank workout is just right. Alexa will guide you through a variety of plank exercises, and trust me, five minutes will feel like an eternity! But you’ll feel stronger for it. Say, “Alexa: Enable Plank Workout.”
Fitness 30 Want a more customizable workout? With Fitness 30, you choose the type of workout you want (chest, cardio, abs, or yoga), and Alexa will lead you through timed moves. Each move lasts 25 seconds with a five-second rest in between. You can make it as long or short as you like. Just say, “Alexa: Enable Fitness 30.”
Easy Yoga Looking for something more relaxing? Alexa’s Easy Yoga routines are perfect for all levels. Choose between morning, evening, or energizing yoga sessions, and let Alexa guide you through a gentle 15-20 minute practice. Just say, “Alexa: Enable Easy Yoga.”
Six-Minute Full Body Stretch Feeling stiff? Alexa’s Six-Minute Full Body Stretch will help you loosen up by guiding you through stretches for six different body groups. This is perfect for maintaining flexibility and keeping those joints limber. Say, “Alexa: Enable Six-Minute Full Body Stretch.”

With Alexa’s help, fitting in quick, effective workouts throughout your day has never been easier. Just a simple command, and you’re on your way to staying fit, even when life gets busy!

14. Do Vacations a Different Way: Stay Fit on the Go

Just because you’re on vacation doesn’t mean your workout routine has to go out the window. In fact, traveling is a perfect opportunity to switch things up and make fitness part of the fun! Here’s how you can stay active while exploring new places:

Skip the Big-Bus Tours: Instead of hopping on a bus for a city tour, take a walking tour instead. You’ll get a great workout while seeing the sights up close and personal. Plus, you’ll discover hidden gems that you might have missed from a tour bus window.
Choose Hotels with Gyms or Fitness Partnerships: Before booking your accommodation, look for hotels that have gyms or partnerships with local fitness centers. Many hotels now offer complimentary fitness classes or discounted passes to nearby studios, so you can stick to your routine even while on the road.
Plan an Activity-Focused Vacation: Make fitness the centerpiece of your vacation by choosing an activity you’re excited about. Have you been wanting to run a 10K or half marathon? Find a race in a city you’ve always wanted to visit and plan your trip around it. Or, if yoga is more your style, consider a yoga retreat to focus on those arm balances you’ve been eager to master.

Whether you’re strolling through a new city, working out in a hotel gym, or heading off on an active retreat, there are plenty of ways to keep moving and stay fit while still enjoying your vacation. Make fitness a part of the adventure!

15. Ride Your Bike with the Kids

One of the best ways to stay active as a parent is to incorporate your little ones into your workouts. If you have babies or young toddlers, consider investing in a bike trailer. This allows you to ride your bike while bringing the kids along for the ride. Not only do you get a more intense workout from pulling the extra weight, but the kids get to enjoy the fresh air and outdoor scenery. Bonus: Sometimes they even fall asleep while you’re on the move!

As the kids get older, they might want to ride their own bikes alongside you. But, when their little legs get tired (because, let’s be honest, it happens), you’ll want a backup plan. There are bike attachments for those times when they want to ride but aren’t quite up to biking the whole distance.

This is a fantastic way to get everyone out of the house, stay fit, and enjoy some family time—all in one go!

16. Swap with Spouse: Divide and Conquer

Why should both you and your spouse be wrangling the morning chaos at the same time? Instead, swap responsibilities so that one of you can get in a workout while the other handles the kids’ morning routine. Then, switch it up later so your spouse gets their turn to exercise or relax. It’s all about teamwork and balance!

How It Works:

You Exercise First: Get up and hit your workout while your spouse takes care of breakfast, getting the kids dressed, and other morning tasks.
Swap Duties: Later in the day or the next morning, take over the routine while your spouse gets their much-needed workout or personal time.

This “give and take” approach ensures that both partners are able to prioritize self-care without sacrificing time with the kids or letting the household tasks fall apart. Open communication is key—talk with your partner about how to divvy up the responsibilities so you both get what you need. After all, a healthy, happy parent makes for a healthier, happier household!

Getting up early to exercise is no easy feat—especially when your kids are young and sleep feels like a long-lost dream. We get it. The younger your kids, the early it seems like you have to get up to squeeze in an early am workout. Once your kids are older (at the age where they can make themselves breakfast or play while you sneak in your workout), mornings are a little easier. The early wake-ups can be tough, but the peace of an early-morning workout is worth it, and as the kids grow, it becomes more manageable. If your kids are still in the ‘no-sleep’ phase, hang in there! It gets better, and those early morning workouts will eventually feel like a gift rather than a chore.

18. Join a Mom Fitness Group: Find Your People

For moms with kids at home, fitting in exercise can be a challenge, which is why so many fitness organizations have sprung up specifically for moms who want to stay active while including their little ones. These groups not only help you stay in shape but also offer the added bonus of socializing and working out with friends who get it.

One popular option is Fit4Mom, a company that offers workouts for moms with strollers, and they have locations all over the U.S. Many areas also have local companies or gyms that provide similar services, as well as groups of moms who connect on Facebook or other platforms to meet up for group workouts.

If you don’t see a group like this in your area, consider starting one! You’d be surprised how many other moms are looking for the same thing. Whether it’s stroller workouts, park meetups, or even virtual exercise sessions, you’ll find strength in numbers and make fitness a regular, fun part of your routine. Find your people, and stay motivated together!

19. Join a Gym with a Kids Club: Fitness and Childcare in One

Mom fitness is big business, and many gyms have realized that offering childcare is key to getting us in the door. The kids’ area might be as simple as a room with a few facilitators, or in more luxurious gyms, it could be a full floor dedicated to different age groups with classes and activities for the little ones.

As you might expect, gym childcare can get pricey, but it’s worth looking into before writing it off as unaffordable. If you’re serious about working out but need childcare, a gym with a kids club can be a cost-effective solution that lets you get your workout in without worrying about the little ones. Look for options in your area, and you might be pleasantly surprised by the deals available!

20. Utilize Nap Time: Sneak in Some Self-Care

When those precious nap times roll around, take advantage of the quiet moments to focus on yourself. Whether it’s a quick 20-minute workout, some yoga, or even just stretching, nap time can be the perfect opportunity to fit in a workout without interruptions.

Since naps can be unpredictable, it’s helpful to have a plan ready so you can jump right into it as soon as the kids are down. Keep your workout gear close, and pick something that doesn’t require a lot of setup—think bodyweight exercises, a yoga video, or even a quick HIIT session. Use the time to recharge your body and mind, so you’re ready to tackle the rest of the day when the kids wake up.

21. Sign Up for a Family-Friendly 5K or 10K Run/Walk to Support a Cause

These events are not only great for your fitness goals but also a wonderful way to teach kids about community and giving back. Many races offer shorter distances or kids’ fun runs, making it easy for everyone in the family to participate.

Plus, the festive atmosphere—complete with music, cheering, and often post-race snacks—makes it an enjoyable event for kids. You can choose a race that supports a cause close to your heart, whether it’s for health awareness, education, or animal shelters, turning the day into a meaningful family bonding experience while staying active.

This combination of fitness, fun, and philanthropy makes family runs a perfect addition to any healthy lifestyle routine!

22. Working Moms: Incorporating Workouts into Your Daily Work Routine

Busy working moms, this section is for you! You’re already multitasking like a pro, so why not sneak in some fitness while you’re at it?

Walking Meetings: Boost Productivity and Creativity on the Move

Maximize your time by turning long Zoom calls or phone meetings into walking meetings. Instead of sitting at your desk, grab your phone, plug in your headphones, and take your calls while walking around the block or pacing in your hallway. Better yet, try batching your calls together so you can get a longer walk in all at once. Studies show that walking can boost creativity by up to 60%, so you might just come up with your next big idea while staying active! It’s a win-win for both your productivity and fitness.

Micro Workouts at Your Desk: Stay Active in Small Bursts

Sitting at a desk all day doesn’t mean you can’t stay active! Every hour, take a quick 5-minute microworkout break to get your blood flowing. These small movements may seem simple, but they add up over time and help you stay fit without ever leaving your workspace. Here are some easy exercises you can do—with or without dumbbells:

With Dumbbells

Desk Squats with Dumbbells Hold a pair of light dumbbells at your sides or at shoulder height. Stand up from your chair, squat down until your thighs are parallel to the floor, and then return to standing. Repeat for 12-15 reps.
Dumbbell Shoulder Press While seated or standing, hold dumbbells at shoulder height with palms facing forward. Press the weights overhead until your arms are fully extended, then lower back to starting position. Do 10-12 reps.
Dumbbell Bicep Curls Hold a dumbbell in each hand with arms by your sides and palms facing forward. Curl the weights up towards your shoulders, then slowly lower them back down. Complete 12-15 reps.

Without Dumbbells

Calf Raises Stand up and lift your heels off the ground, rising onto your toes. Hold for a second, then lower back down. Do this for 15-20 reps while on a call or waiting for a meeting to start.
Desk Pushups Place your hands on the edge of your desk and step back into a plank position. Lower your chest towards the desk, then push back up. Do 10-15 pushups for a quick upper-body workout.
Seated Leg Extensions Sit up straight in your chair and extend one leg out in front of you, holding for a few seconds, then lower it back down. Alternate legs for 12-15 reps per side.
Chair Squats Stand up from your chair, squat down until your hips are just above the seat, then stand back up. Repeat this motion for 15-20 reps to target your legs and glutes.

Stretch it Out

Seated Spinal Twist While seated, place your left hand on the back of your chair and twist your torso to the left. Hold for a few breaths, then switch to the right side. This stretch relieves tension in your back and shoulders.
Neck Stretches Gently tilt your head to one side, bringing your ear towards your shoulder, and hold for a few seconds. Repeat on the other side. These neck stretches are great for relieving stress and stiffness from sitting.

By integrating these microworkouts into your daily routine, you’ll stay active and refreshed, even on the busiest of workdays!

Standing Desk/Walking Pad = Your Secret Fitness Weapon

Say goodbye to the chair and upgrade to a standing desk. Not only will this help improve your posture and reduce back pain, but it also opens the door to sneaky fitness opportunities throughout the day. Want to take it up a notch? Add a walking pad under your desk and watch your step count soar. Imagine the satisfaction of hitting your 10,000 steps before lunchtime, all while getting your work done! Staying active has never been so effortless.

Overall Tips: Crushing It, One Hack at a Time

Because sometimes, we all need that final nudge to stay on track:

Plan Your Week Like a Boss: Treat your workouts like meetings with a VIP (that’s you!). Block off time on your calendar and stick to it. Planning ahead means you’ll be more likely to follow through. It is especially important to plan out your workouts on the weekends, where chaos and inconsistency usually prevail. It’s important to have a solid plan in place going into every weekend.
Be Flexible but Committed: Some days, workouts might not happen, and that’s okay. If life throws you curveballs (or spit-up), adjust and come back stronger the next day. The key is consistency, not perfection.
Involve Your Partner: Don’t shoulder it all. Trade workout times with your spouse so both of you can fit in self-care while also taking care of the little ones. Teamwork makes the dream work, after all!
Stay Positive and Laugh It Off: Sometimes workouts with kids can be pure chaos, but that’s part of the fun. If your plank gets interrupted by a toddler trying to climb on your back, consider it extra resistance training!
Make Workouts Easy by Putting Gear in Every Room. One of the best ways to ensure you stay active throughout the day is by making your workout gear accessible—wherever you are. Place a pair of dumbbells in the TV room, keep your walking pad in the playroom, and stash resistance bands in the kitchen. The easier it is to grab your gear, the more likely you are to sneak in a quick workout while watching TV, playing with the kids, or waiting for dinner to finish cooking. By having everything within reach, you eliminate excuses and make it simple to get moving, no matter where you are in the house!
Invest in Exercise Equipment for Home Use. Investing in exercise equipment for home workouts can be a game-changer, especially when you’re juggling parenting and fitness. Exercise equipment can get pricey and clutter your home, but it doesn’t have to be that way. Make your purchases wisely—after you’ve been exercising for a while and know what you really need. Check Facebook marketplace and garage sales for deals on gently used gear. You’d be surprised how many people sell like-new treadmills, stationary bikes, and weights for a fraction of the original cost.

Final Word:

Remember, momma, you’re doing amazing. Whether it’s 5 minutes or 50, every bit of movement counts. Keep showing up, keep moving, and most importantly, keep laughing. Because being a fit mom is not just about the workouts—it’s about thriving through the chaos and setting a powerful example for your kids. You’ve got this!