As a mum, I know how hard it can be to find time for fitness. Keeping the house in order often feels impossible between school runs, work, and school.
I used to think I had to choose between staying active and managing everything else, but then I realised the key was to fit in quick, effective workouts.
If you’re like me, always short on time but keen to stay healthy, these 10 fast fitness tips can help you exercise no matter how hectic your day gets.
1. Incorporate Exercise Into Daily Tasks
Fitting exercise into your daily routine can be easier than you think. Why not turn everyday tasks into mini workouts? Squatting while folding laundry, for instance, adds strength training to a mundane chore.
You can try lunges while vacuuming or pushing the pram for a brisk walk. Simple activities like walking to the shops or parking further away can boost your daily step count.
Consider walking briskly when running errands or even taking the stairs whenever possible. Time is limited, but every small effort counts.
Have you thought about stretching while waiting for the kettle to boil? You can also try calf raises while brushing your teeth or do a few planks while watching TV. These short bursts of activity can add up over the day.
2. Do Short, Intense Workouts
When time is tight, short but intense workouts can deliver impressive results. High-intensity interval Training (HIIT) is ideal for busy mums as it combines bursts of effort with short rest periods, providing a complete workout in 10-15 minutes.
Exercises like burpees, squats, and push-ups work exceptionally well in these sessions, allowing you to target multiple muscle groups quickly.
Do you need an energy boost before starting? Pre-workout supplements like Obliterate from Axe Laboratories can give you the kick you need to power through. For an even stronger boost, products like Hell – World’s Strongest Pre Workout deliver maximum intensity for fast, efficient training.
Still trying to figure out how to begin? Start with a few rounds of bodyweight exercises such as jumping jacks, lunges, or mountain climbers. Gradually increase your intensity as you get more comfortable.
The key to success is focusing on intensity over duration—short, focused sessions can be just as practical as longer workouts, especially when you’re short on time.
3. Involve Your Kids in Fitness
Getting fit doesn’t have to be a solo endeavour—why not involve your kids in your workout routine? This way, you can spend quality time together while staying active.
Children naturally have energy to burn, and by incorporating them into your fitness routine, you encourage healthy habits early on.
Play games like tag, football, or hide-and-seek to keep them engaged and moving. Family walks, bike rides or trips to the park can also be enjoyable ways to make exercise part of your daily routine.
Additionally, simple activities like family yoga introduce flexibility exercises and mindfulness, making them both fun and beneficial.
Turning household chores into mini fitness challenges can also be effective. Racing to clean up toys or doing a 'plank challenge' while waiting for dinner to cook keeps everyone moving.
4. Wake Up 15 Minutes Earlier for ‘Me Time’
Setting your alarm just 15 minutes earlier can transform your day. This small adjustment gives you time to focus on yourself, something that’s often neglected amidst the demands of motherhood.
Starting your morning with a quick workout or stretch sets a positive tone, helping to centre your mind and energise your body.
Light exercises like yoga, core work, or a brisk walk around the block boost your mood and jump-start your metabolism. Even 15 minutes of activity can elevate your energy levels, making you feel more prepared for the day ahead.
Waking up early also provides a quiet moment for self-reflection, meditation, or journaling. This uninterrupted ‘me time’ helps reduce stress and allows you to focus on your well-being before the day’s chaos begins.
5. Optimise Your ‘Downtime’
Finding small pockets of downtime during the day can be a game-changer for busy mums. Use these moments wisely by sneaking in quick exercises whenever possible.
Whether the kids are napping or engrossed in a show, a few minutes of stretching, bodyweight exercises, or yoga can go a long way.
Have you considered keeping workout equipment nearby? A resistance band or dumbbells can turn a few spare minutes into an efficient workout.
Instead of scrolling through your phone, try a quick 5-minute plank or a set of lunges. Little bursts of activity throughout the day add up, helping you stay on track with your fitness goals.
Think about your posture while sitting or standing during routine activities. Engage your core while waiting in a queue or do calf raises while brushing your teeth.
6. Use Fitness Apps for Quick Workouts
Fitness apps make it easier to fit in a workout when you’re short on time. Many apps offer quick, effective routines that can be completed in under 10 minutes. Have you ever considered how convenient having a virtual personal trainer is?
Apps like Nike Training Club and 7 Minute Workout provide guided sessions that fit perfectly into a busy mum's day. They can be tailored to your fitness level, ensuring you get the most out of each session.
A quick workout is just a few taps away, whether at home or on the go. With exercises for all fitness levels, these apps simplify your fitness routine and track your progress.
7. Invest in Home Workout Equipment
Home workout equipment can be a game-changer for busy mums. Investing in a few key pieces allows you to squeeze in workouts whenever you have a spare moment. Light dumbbells, resistance bands, or a yoga mat can easily be stored away and brought out when needed.
Have you ever considered how having equipment nearby makes it easier to stay consistent? With minimal space and investment, you can create an effective home gym.
Even a short workout with these tools can make a difference. Resistance bands are great for strength training, while dumbbells can help tone various muscle groups. A yoga mat is ideal for stretching or bodyweight exercises.
8. Combine Cardio with Strength Training
Combining cardio with strength training is a time-efficient way to maximise your workout. This approach allows you to burn calories while building muscle in a single session.
Why not try exercises like burpees, which combine cardio and strength elements? Alternating between jumping jacks and squats or push-ups and high knees can simultaneously elevate your heart rate and strengthen multiple muscle groups.
This mix ensures you're working on endurance and toning simultaneously. Short bursts of high-intensity cardio, followed by strength exercises, provide an effective, full-body workout. Even in 15 minutes, you can get an intense session.
9. Stretch Before Bed
Stretching before bed is a simple yet effective way to wind down while improving flexibility. This calming activity helps to release tension built up during the day, promoting relaxation and better sleep.
Have you ever noticed how your body feels tight after a long, busy day? A few gentle stretches, like hamstring or shoulder stretches, can ease discomfort and prepare your body for rest.
Incorporating light stretching into your bedtime routine can enhance recovery, especially after a hectic day. Focus on slow, controlled movements, holding each stretch for 20-30 seconds. Not only does this promote flexibility, but it also helps to reduce muscle stiffness.
10. Track Your Progress for Motivation
Tracking your progress is a powerful way to stay motivated on your fitness journey. Recording your workouts, whether on paper or using an app, helps you see how far you've come.
Have you ever felt like you need to make progress? A fitness journal or tracker can show improvements you might not notice day-to-day.
Setting small, achievable goals makes your progress measurable and keeps you focused. Whether you aim to increase your strength, endurance, or flexibility, seeing your gains boosts confidence. You could log daily steps, reps completed, or minutes spent exercising.
Conclusion
Staying fit as a busy mum doesn’t have to be overwhelming. By incorporating these quick fitness tips, you can maintain your health without sacrificing time with your family.
Take action today and fit one of these strategies into your routine. You’ll be amazed at the difference it makes in your energy and well-being!
