Life today can feel like a whirlwind, especially for those balancing family responsibilities with work. For many, maintaining a consistent workout routine often takes a backseat, seeming like a luxury impossible to fit into a chaotic schedule. Yet, carving out short, effective workouts around your family’s busy timetable is entirely achievable, with a bit of planning, creative timing, and flexibility.
Get Gear That Inspires You
Motivation is half the battle for busy parents. Even when you do have spare time for workouts, it’s often hard to summon the energy and motivation to get going. The right gear can make a big difference here. Gear you like, feel good in, and are excited to wear or use can give you the motivation boost you need. Whether it’s a set of weights that you’ve been coveting or cute running shorts that you love to wear, the right gear and clothing can encourage you to get started even when you’re feeling unmotivated.
Wake Up Early
If you’re a morning person, try getting up a little earlier than usual and making the most of the peace in the house while everyone else is asleep. Even starting your morning with a short 10-minute circuit of body-weight exercises or a quick jog around the block can help energise you for the rest of your day.
Utilise Your Commute
If you happen to live near enough to your workplace, walking or cycling instead of driving could be a great choice. This is not only eco-friendly, but it also provides a great cardio workout. For those with longer commutes, consider getting off a tube or bus stop early and speed-walking the rest of the way, or parking farther from your workplace and speed-walking the rest of the way.
Workout with Kids
Children are natural bundles of energy, so use those hyperactive times to get your heart rate up. Turn a playtime into a workout session by having races, dancing, playing football, or skipping rope. This serves a dual purpose; you are encouraging your child to adopt an active lifestyle while simultaneously fitting in your workout.
Lunchtime Workouts
If possible, consider taking advantage of your lunch breaks for a short burst of exercise. Whether you walk, run, or even have a local gym nearby to visit, it’s an excellent way to break up your workday and get your endorphins pumping.
Make Chores Active
An average family household has an endless list of chores to complete. Why not turn these mundane tasks into a workout? Things like vacuum lunges, laundry squats, and rooftop reaches while dusting are splendid ways to keep moving.
Use Fitness Apps
Mobile fitness apps have made it more manageable than ever to squeeze in quick workouts. Most apps offer routines as short as 7 minutes that focus on different body parts. What’s more, there are also family fitness apps that will engage your kids and make working out a fun family activity.
TV-Time Workouts
Instead of sitting down to watch your favourite shows every evening, incorporate short bursts of exercise during commercial breaks. Doing lunges, squats, or a quick HIIT circuit in your living room can simultaneously entertain you and help you stay active.
Be consistent
The most important factor in maintaining a workout routine is consistency. Even if your workout sessions are short, regular physical activity can significantly improve your cardiovascular health, muscular strength, flexibility, and mental well-being.
Fitting workouts around a busy family schedule may be challenging, but it’s all about occupying your time wisely. When it comes to maintaining good health, every little bit counts. You don’t have to abandon everything just because you have a jam-packed daily schedule. You only have to redefine what ‘being active’ means to you and get creative with your approach.
Anna Marikar, mum of four and seasoned blogger, has spent over a decade sharing her parenting journey and passion for kid-friendly crafts and free printables.
Her easy-to-follow craft ideas and practical parenting advice have transformed In The Playroom into a cherished resource for parents.