The best way to set yourself up for a realistic stay at home mom workout schedule is to take the first step and establish two very important things…
GRACE and FLEXIBILITY
GRACE for yourself when despite all your efforts your workout schedule changes.
Because someone doesn’t sleep, is teething, is sick or just extra clingy!
Give yourself GRACE.
Acknowledging that you are working toward a workout schedule and trying to better yourself for your family and for yourself…because you matter too!
And FLEXIBILITY because for us busy moms things don’t always go as planned. But, you know that!
But, just because you didn’t get your workout in where you planned. Doesn’t mean you won’t be able to fit it in somewhere in your day. We’ll talk about that!
In order to set yourself up for success with this new workout schedule please know that you do not have to be perfect.
GRACE and FLEXIBILITY again and again!
Now that we’ve got that covered. Here’s what you can expect from this post.
I’ll be helping you figure out…
- How to find the time to workout as a stay at home mom?
- What home workout plans you can get done in 30 minutes or less?
- A simple workout routine to follow
- Why a stay at home mom schedule will help you get in that quick workout?
- Plus, some extra tips for toddler schedules and daily routines that’ll help everyone keep their sanity!
Some affiliate links included at no extra cost to you.
How to Find the Time to Workout as a Stay at Home Mom?
Despite your busy schedule it is possible to find enough time to squeeze a great workout in, I promise!
As a fellow stay at home mom to 3 children I totally understand how hard it is to find time to invest in yourself.
But, I do want to remind you that you set the tone for your household.
When you show your kids that health matters it will change the way they live their lives.
You are also showing them that your health matters and that they have a strong mom who is making taking care of herself a priority so she can then take care of everyone else as well.
I know that at times it’s easy to feel like you don’t have any time for yourself.
But, here are some options you do have!
First Thing in the Morning
Depending on your families sleep schedule or if your kids are sleeping through the night.
Early mornings might be a good option for you! Especially if you are a morning person.
I’m gonna be real with you. Early mornings are always my goal time for working out, but I struggle with that time.
In so many seasons of my motherhood early mornings have been really hard for me.
Especially during the new mom stage when baby is up so much during the night.
I remember being newly postpartum and seeing all these moms on social media sharing that they got up before their kids and worked out.
And I remember thinking how will I ever get to do that?!
Between breastfeeding and a baby that wasn’t sleeping these seemingly simple task felt impossible for me.
So, if this is you too. Know that morning workouts are not the only way to get your workout in.
And p.s. you will sleep again!
BUT, the times that I muster up enough will to get up early in the morning to workout. It feels amazing!!
Having time to invest in myself before my kids get up is always my goal, but I don’t always reach that goal.
That’s where that grace comes in!
Nap Time/ Quiet Time
When young children are sleeping or having quiet time is another great way to fit in some physical activity!
And if you’re in need of some quiet time activities to keep your kids busy so you can actually workout.
Look into my Toddler Restaurant kit.
It’s full of activities you could also implement during quiet time!
There are perks to a middle of the day work out.
It is a good time to take a moment to do something for you and hopefully help your energy levels for the rest of the day.
I don’t know about you but sometimes the middle of the day is when I hit an energy slump.
Taking a little time to invest back into yourself and your health is one of the easiest ways to give yourself a boost for the rest of the day!
So much of motherhood requires us to get creative.
Toddler is throwing a fit because you cut the toast the wrong way…get creative.
Baby decides that he want to stay up all night and chat with you…get creative.
Finding time to workout is no different. Good thing you are creative!
Here are a few creative ways to fit a workout into your day…
If you literally cannot find another time in the day to workout. Just do it in small spurts.
Maybe do squats while you are brushing your teeth.
Then do push-ups while your kids are playing in the room.
Throw on a baby carrier on like the green one pictured above and do some squats or go on a short walk (even if it’s just around the backyard).
Jumping jacks while your kids are eating snacks.
Any movement you can fit into your day will help you feel better and contribute to your well being.
Like I said, it doesn’t have to be perfect. Just get creative!
When I was a new mom my jogging stroller was my saving grace!
It enabled me to get out of the house, get some exercise and listen to a podcast while my baby was hanging out looking at the clouds, playing with a toy or eating snacks (always snacks).
Still today, I use this same jogging stroller even though my oldest son has entered into 7 year olds life.
I’ve used it with my other two children and it’s always a fun way for the whole family to get some fresh air and physical activity.
But I’ve also added this double jogging stroller to the mix! It’s a great option to have two riding in it and my oldest will ride his back.
I’m trying to incorporate more running into my workout schedule. So, this jogging stroller is amazing!!
It is a Bob and it’s high quality, but it’s also high priced. Someone gifted this one to me. So, be sure to check your local buy, sell and trade or see if any of your friends are selling theres if you don’t want to pay retail.
Ms Rachel is amazing! Letting your kids have a little screen time is a great way to keep the them entertained while you try to up your fitness level!
I always have guilt over screen time.
But, I’ve found that using it as a tool can be extremely beneficial for my daily life and can be a learning opportunity for my kids.
But, sometimes it’s just entertainment too…hello Paw Patrol!
End of the Day
When everyone is asleep and the house is quiet again. You could fit in that workout that you’ve been trying do the whole day!
It’ll give a you a confidence boost going to bed knowing you were able to complete a task for yourself you set out to do!
Home Workout Plans for Busy Moms (30 minutes are less)
Now that you know how to find time to workout on those busy days, which is pretty much every day of motherhood.
Even if you don’t get a lot done. You’ve still been busy all day.
You know what I mean?! When you feel like you’ve been moving all day and then you try to think about what you actually got done and you can’t figure it out…that’s what I mean.
The good news is you don’t need a personal trainer or much time to get in a really good workout!
Here are some great work out plans and accounts that have helped me a ton throughout my motherhood fitness journey!
They all have free workout plans with the option to buy a more consistent routine. If that’s what you are looking for.
None of them are affiliate links. Just workouts I’ve really enjoyed through the years and I hope they can help you too!
This is the first workout account I found online. They are a husband and wife duo and I was drawn to them because they just felt so genuine!
I also really like them because they promote whole body health and taught me that it’s not about the amount of time you workout. It’s the quality of the workout.
Before learning this I thought I had to workout hours at a time to get in a good workout.
They have a lot of free options on their YouTube channel. But, they also have some paid programs if you’re wanting a little more consistency instead of hodgepodging your workout routine.
Again, you have options!
She has amazing postpartum exercise and exercises to do while you’re pregnant.
She focuses a lot on core health and rebuilding the strength of your core after your baby is born and during pregnancy.
In my opinion she helped me have a more productive pregnancy, labor and recovery.
If you visit her Instagram account she does a lot of reels with free workout ideas. That’s how I used her workout for a long time. I just found posts or reels she had done and followed those.
Eventually I bought her workout program. Again, it’s a way to have a more complete workout program in once place instead of having to look around to find a free workout each day.
So, you can do what you are ready to do. Find free workouts or purchase the program and try that out.
This is a fellow mom I found years ago and she shares a good amount of bodyweight workouts on her site.
You can just scroll and find a workout that fits your needs and press go!
I found her around the same time as SarahFit.
She also shares free workouts on her website.
Both of these women seem very genuine and their workouts have been perfect for home mom life.
She also shares free workouts on her Instagram page.
Doing her workouts is how I have felt the strongest and most consistent in my personal workout routine.
Like I said, she has samples of free workouts on her IG but she also has an app called Moves by Madeline.
It’s $20 per month and she gives a detailed work out for Monday through Friday.
I really like it because it takes all the guess work out of my workout. It’s an easy way to know exactly what you’re going to work out each day and she includes a short video in each type of workout so you know how to do the specific moves she does in the workout.
Plus, she gives an option for a 30 minute workout plan or a 60 minute work out plan.
Guess which one I choose?! Yup, 30 minutes every time!
A Simple Stay At Home Mom Workout Routine to Follow
Having a good schedule to follow will only help you succeed in this new healthy lifestyle you are working toward. But, it’s also okay if you do things a little different from week to week. Remember GRACE and FLEXIBILITY…no perfection needed!
The free printable schedule I shared above is a great way to write out your goals for the week and what you plan to get done each day!
This is just an example of a workout schedule you could follow.
But, it all depends on your goals. Remembering that is the most important thing. What works for you will not be the same for someone else and that’s okay!
Here is a five day a week workout plan you could follow:
- Monday- Upper Body
- Tuesday – Lower Body
- Wednesday – Jogging Stroller Walk
- Thursday-Full Body
- Friday- Back/Core
But, you could also do this type of schedule:
- Monday- Jogging Stroller Walk
- Tuesday – Upper Body
- Wednesday – no workout
- Thursday – Lower Body
- Friday – Jogging Stroller Walk
There are a ton of different variations you could use for your workout schedule.
I have learned that being intentional about your workouts is the best way to gain muscles. If you want to build arm muscles. Make sure you are working all the different parts of your arm muscles.
That’s another reason I’m loving Madeline Moves. She tells you exactly what workouts to do in order to strengthen your whole body.
Ultimately, whatever feels doable to you is where you should start. If your just now getting back into a regular fitness routine. Maybe just commit to one day a week for the first few weeks.
Then add a day when you are ready. Then soon you’ll want to add more days because you’ll notice on the days you get to workout it makes your busy life slow down and makes you think a little clearer and feel a lot stronger!
Here is a free printable so you can start keeping track of your workouts and writing down the kind of routine you want to follow.
How Does a Stay-at-Home Moms Schedule Help Your Chances of Finding Time to Workout
When you have a plan you are more likely to stick to it! Having a simple stay-at-home mom schedule will add a little sanity to your busy day.
Here are the main benefits from keeping a schedule for yourself.
A simple daily planner that you write on helps you stay accountable to yourself. Statistics say that when we write things down we are 42% more likely to get them done!
Allows you some quality time for yourself.
You probably already know this but if you don’t schedule yourself some time alone. You will not have time alone.
Meaning time so you can sit, think, write, read. Whatever fills your soul. You need time to do that!
Writing it down on paper makes you much more likely to follow through for yourself.
A place to create a to-do list so all the things that are jumbled in your head have a place to go.
As mom our invisible load is pretty heavy!
When you write it out on paper. You give your mental load a little release because you’ve taken out of your head and put it on paper.
Then instead of it swirly around, taking up a mental space.
It’s out on paper, in once place.
So, you know exactly what needs to be done by you and what you can delegate to other members of the family.
Aids you in finding time in your day for your workout schedule.
When you have a plan for your day written out. You are more likely to find the time to workout.
Because you’ve taken charge of your day and can see where and when you can fit your work out into your schedule.
Helps you be the best version of yourself!
Having a written plan helps you be intentional and the best version of yourself.
Because when you lighten your mental load, take care of yourself physically, you are enabling yourself to succeed so you can better help everyone else in your family succeed.
Think oxygen mask on the airplane.
Download this free paper planner I made for you to get started!
Extra Tips for Toddler Daily Schedule & Daily Routine
I also wanted to share with you some helpful hints and schedules to follow if you have a toddler in the house.
Because I learned early on in motherhood that children behave better and actually feel safer when there is some sort of schedule or routines in place.
I’ve also made an editable toddler schedule that’s in my Etsy shop. You can edit on the pdf via your computer or print it off and make changes by pen.
Giving your children a visual of what is expected of them also helps them succeed and to know what their expectations are!
You’ve Got This!!
I just want to encourage you one more time before signing out.
You’ve totally got this!
You can reach your dreams!
You are a strong courageous woman!
Above all else you were beautifully created and designed to do amazing things.
I hope these tips and schedules can get you closer to peace, health and happiness.
Go get ’em mama!!