How Working Moms Can Squeeze in Workouts During a Busy Day

Being a working mom feels like you’re constantly racing against the clock. Between work deadlines, carpools, laundry, and helping with homework, it can seem impossible to carve out even a few minutes for yourself, let alone for exercise.

But what if I told you it’s not about finding hours of spare time? It’s about weaving fitness into the life you already have. Let me share some practical ways to make it happen, even on the busiest of days.

Start Small, but Start

Fitness isn’t all or nothing—it’s about consistency. I remember when I started small, squeezing in just five or ten minutes a day. It wasn’t about losing weight or crushing personal records.

It was about showing up for myself, even briefly.

You can start with a few morning stretches to loosen up your body or a brisk walk after lunch. If you have a short work break, use that time to move instead of scrolling your phone. It might not seem like much at first, but those little moments build momentum.

The First Step Could Be Proper Nutrition

Fueling your body with the right nutrition doesn’t have to mean hours in the kitchen. Meal replacement shakes can be a game-changer for working moms trying to balance it all. These shakes are quick, convenient, and packed with essential nutrients, making them a perfect solution for days when sitting down for a proper meal feels impossible.

Whether you’re rushing to a meeting, shuttling kids to activities, or squeezing in a workout, for all of you in Australia, meal replacement shakes Australia ensure you stay energized and focused.

Habit Stacking

One of the easiest ways to stick to something new is by pairing it with an existing routine. I learned this trick when I was already drowning in to-do lists. By combining exercise with daily habits, it became less about “finding time” and more about making it automatic.

If you’re watching your kids play at the park, sneak in a few lunges or step-ups on a bench. I’ve even used my work calls as an excuse to get moving.

If I don’t need to be on camera, I walk around the house or step outside for a stroll.

Small habits like these might seem insignificant, but they add up over time.

Involve the Kids

@livelygirlfitness

My five year old son asked me to teach him a workout 🥹 his twin and fav cousin joined in. #exerciseisntpunishment #bodypositivity #momof4 #9monthspregnant

♬ original sound – 🎧🖤

One of the most beautiful things about working out as a mom is that it doesn’t have to mean time away from your kids. In fact, including them can turn exercise into a bonding experience.

Ideas to Try

Piggyback squats: Give your little one a piggyback ride and do squats. They’ll giggle, and you’ll feel the burn.
Stroller walks or runs: Push the stroller and get some cardio in.
Obstacle courses: Set up a mini course at home or in the yard. Jump, crawl, and run through it together.

Make Technology Your Friend

I used to think I needed a gym membership to get in shape. Turns out, all I required was my phone. Fitness apps, YouTube channels, and wearable devices have become lifesavers for me.

There’s something freeing about knowing you can work out in your living room, without fancy equipment or a huge time commitment.

Think Outside the Box

Fitness doesn’t have to mean traditional workouts. Some of the best calorie-burning sessions I’ve had happened while doing chores. Vacuuming, mopping, scrubbing—if you do them with a little more enthusiasm, they count.

I’ve even turned waiting in line at the grocery store into an opportunity for discreet calf raises or glute squeezes.

Be Kind to Yourself

 

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Ein Beitrag geteilt von Erica Boliek (@ericaboliek)

Let’s be real: there will be days when you just can’t fit it in. Maybe the baby was up all night, or a work crisis derailed your plans. On those days, give yourself a break. Missing a workout doesn’t mean failure. What matters is that you keep coming back to it when you can.

Fitness isn’t about perfection. It’s about feeling good, having more energy, and showing yourself a little love. Some weeks, I crush my goals. Other weeks, I’m lucky to get in one or two workouts. Both are okay.

A Sample Day for Inspiration

Here’s an example of how I’ve managed to fit movement into my jam-packed schedule.

It’s not perfect, but it works:

Lean on Your Support System

If you’re lucky enough to have help, use it. I’ve had days when I couldn’t fit in a workout without my partner stepping in to watch the kids for 30 minutes. Other times, I’ve swapped childcare with a friend or asked family members to pitch in.

You Deserve It

As a working mom, it’s easy to put yourself last. But taking care of your health isn’t selfish, it’s necessary. Exercise will help you feel strong, confident, and capable in every area of your life.