How to fit exercise into a busy schedule!
Life is often so busy and it can feel like a balancing act. Between work, kids, school runs, and everything in between, it can seem impossible to carve out time for yourself, let alone time to exercise. But here's the truth: you don’t need hours in the gym to stay fit and feel your best. It’s all about being smart with your time and making fitness work for you, not against you.
In this blog, I’m sharing practical tips to help you fit exercise into your day, no matter how packed your schedule is!
The Power of Short Workouts
When you’re short on time, it’s easy to feel like a 10-minute workout won’t make a difference. But trust me, it does! Short, focused workouts, like HIIT (High-Intensity Interval Training) or bodyweight circuit, can be incredibly effective for fat loss and overall fitness. The key is intensity and consistency. You don't need to dedicate an hour; a well-planned 15-minute session can be just as beneficial. Think squats, lunges, push-ups, and planks – all things you can do in your living room!
Top Tip: If you find it hard to get started, set a timer for 10 minutes and promise yourself you'll stop after that. Most of the time, once you're moving, you'll want to keep going.
Schedule It Like an Appointment
We’re all used to booking meetings, playdates, and appointments into our calendars, so why not do the same for exercise? Treat your workout time like a non-negotiable commitment. Block out 20-30 minutes two to three times a week to start, and make it part of your routine. Whether it’s early morning before the house wakes up or during lunch while the kids are at school, scheduling it makes you more likely to follow through.
Top Tip: Set reminders on your phone to prompt you when it’s time to get moving.
Get Active with the Kids
Who says you need to exercise alone? If finding solo workout time seems impossible, involve the kids! Whether it’s a family walk, bike ride, or even a dance party in the living room, these activities keep everyone moving and entertained. Plus, it's a fantastic way to lead by example and show your little ones the importance of staying active.
Top Tip: Turn regular playtime into mini-workouts. For example, while the kids play at the park, challenge yourself to do a few squats, lunges, or step-ups on a bench.
Multitask Your Fitness
Sometimes, multitasking is the best way to squeeze exercise into a packed schedule. Think of all the moments in your day that you can transform into mini workout opportunities. Doing squats while waiting for the kettle to boil, lunges during TV commercials, or planking while your kids are doing their homework can all add up.
Top Tip: Set a goal to sneak in mini-bursts of movement throughout your day. It all counts and adds up over time!
Morning, Lunch, or Evening? Find Your Window
There’s no one-size-fits-all when it comes to finding the perfect workout time. It’s about figuring out when you have the most energy and flexibility. Some mums prefer early mornings before the day kicks off, while others might slot in a quick workout during lunch or after the kids are in bed. Play around with different times until you find your groove.
Top Tip: If you’re struggling with energy, start with morning workouts before the demands of the day kick in.
Home Workouts & Equipment-Free Routines
One of the easiest ways to make exercise accessible is by working out at home. No commute, no waiting for machines at the gym—just you and your space. You can get an effective full-body workout with no equipment at all. Moves like push-ups, planks, burpees, and jumping jacks are easy to fit in anytime, anywhere.
Top Tip: Consider setting up a small corner in your home with a yoga mat or a few resistance bands so you're always ready to go.
Prioritise Progress Over Perfection
It’s easy to get caught up in wanting everything to be perfect, especially when it comes to fitness. But the reality is, it doesn’t have to be! Whether you’re squeezing in a 10-minute workout or walking while you run errands, every little bit counts. Progress comes from showing up consistently, not from doing things perfectly. So give yourself grace and celebrate the small wins!
Top Tip: Track your progress in a journal or app, and celebrate every step forward, no matter how small.
Conclusion: Make Fitness Work for You
Fitting exercise into a busy schedule isn’t about doing it all or doing it perfectly. It’s about making small, consistent efforts that fit into your life. As a working mum, you already juggle so much, fitness should be something that empowers you, not another pressure point.
Ready to take the first step? Whether it's 10 minutes or 30, just starting is a victory. And if you're looking for a little extra guidance, our personal training sessions are perfect for busy mums who want flexible, effective workouts that fit into their day. We will support and motivate you through your one to one session, but more that that, we will program you sessions that you can do at home and help you navigate slotting your workouts in to your tight schedule!
Remember that you can do anything that you put your mind to, and we are here to help you if you need us!