Exercising is one of the most important types of self-care for a busy mother. When you exercise, you nurture your body and mind. Physical activity not only helps transform your body but also provides health benefits.

Before I was a mother I went to a local gym and could fit a workout into my schedule more easily. However, after becoming a mother I felt that it was nearly impossible to find time or have energy to workout. Are you struggling to find time to exercise and stay active? We all want to look and feel good, we just do not know how to start or how to make it work. There is not enough time in the day to do it all.

Let's look at some ways that you can find time to exercise and stay active even on your crazy busy schedule. Your body and mind will thank you.

Finding Time to Exercise

1. Wake up earlier than usual or exercise when the children go to bed.

Waking up early is not for everyone. I dreaded working up early because I wanted to watch television at night and relax a little while my daughter was sleeping. Therefore, I would exercise in the afternoon after work.

When my daughter started Kindergarten, everything started to get more complicated. I decided to start going to sleep at 9:00 pm and waking up at 5:00 am. I did that for one week and then I just could not get up, so I went back to working out in the afternoon. At that moment, I was not committed enough to keep waking up at 5:00 am and that is fine. Try different workout hours and see one that better suits your needs.

2. Try mini workout sessions. 

Instead of exercising for 30, 45, or 60 minutes straight, split the workout in different sessions. Nowadays many online instructors have 10–15-minute workout videos available that are suitable for busy schedules. EOS Fitness shares 10-minute workouts for busy moms.   

3. Work out on lunch break.

I have friends that use their lunch time to work out. I have never tried this option and do not think it works for me, but many people have found it useful.

4. Switch watching TV or scrolling on your phone for a workout.

Sometimes you must make sacrifices you do not like to be able to make it work. I know you want to have time to watch television, read a book, scroll through the phone for hours, but when you barely have time, you need to prioritize your health and well-being before leisure time. You can also do both at the same time depending on the type of workout.

5. Find workout sessions you can do with your child.

If you have small children, take a stroller and go walking or jogging. You are working out while spending time with your child. Another option is to search for local studios that offer mommy and me sessions. Are there mommy groups in your area? Many of these groups have moms that are into fitness and provide workout classes in a safe and welcoming environment for other moms.

Staying Active

There are many ways to stay active. You just need to find a workout that you enjoy and can stick to. Think of your day to day and what type of workout you can fit in your busy schedule. Don’t be afraid to try something new. You may find a new passion.

Outdoor Workouts

If you do not have the budget to pay a gym or boutique studio membership, then take advantage of all the exercises you can do outdoors. These cardio-based exercises provide great results:

• Walking

• Running

• Riding a bike

• Swimming

• Volleyball

• Tennis

• Skating

Gym or Studio Workouts

Research the local gyms or studios and check what types of workouts or programs are offered. You can find traditional gyms with a variety of workout machines and boutique studios that offer more specialized classes.

Traditional Gym

Some working mothers love going to a traditional gym like LA Fitness, Anytime Fitness, and Planet Fitness.

Many gyms offer a wide range of classes on top of being able to use the machines. You can also have a personal trainer for an additional cost. Some of these gyms even offer affordable daycare. Traditional gyms are more cost-effective than boutique studios.

Boutique Studios

Boutique studios offer personalized and specialized workouts. They are on the costly side because they have instructors who teach the classes, and they limit the number of participants in each class.

What I love about these types of studios is that you do not need to worry everyday about what exercises to complete or the correct way to complete them. You just show up and follow the instructor. If you have questions, you ask for help.

Some examples of boutique studios include:

• Club Pilates

• Pure Barre

• The Bar Method

• Yoga Six

• CycleBar

• F45

• CrossFit

At Home Online Exercise Programs

If you do not have the time to go to a gym or studio or cannot afford to, then try online exercise programs. You will need self-discipline and at home exercise equipment.   

There are many online fitness experts trying to build a business and offer great fitness programs at an affordable price. I am going to provide a list of online exercise trainers I have personally used.

Fit By Coach Kel

Coach Kel is a former ballet dancer and mother of three girls that turned her passion for barre into a wonderful fitness website offering effective and fun workouts for women all around the world. If you have not tried out one of Coach Kel’s workouts, this is the moment to start.

During Covid, I started to see many pages advertising barre. I have always loved dance, and barre looked like a ballet inspired type of exercise. I was intrigued. I discovered Fit by Coach Kel’s YouTube channel and tried many of her free workouts. Wow! I was impressed. I saw she had an Instagram account and started following her on Instagram. Then I discovered her online program and signed up.

The online program cost was $19.99 monthly until December 2024. Now the cost is $27.99 monthly or 249.99 yearly. Even though her focus at the beginning was barre, she has incorporated different workout types to make this program even more challenging and effective. The class types include:

• Barre

• Pilates

• Fusion

• Sculpt

• Stretch and Recover

• Ballet Inspired

Fit By Coach Kel online website is well organized. You can use the suggested weekly exercises or dive into one of the programs with workout plans and videos to follow along. You can search by fitness level, class type, or focus area.

Throughout the year, Coack Kel creates challenges that include meal plans and workout plans. The challenges are created to motivate all users to stay active and continue their fitness journey. She recently added a referral program where you can earn money.

Yoga with Adrienne

I tried to go to yoga classes at a local studio, but it was just not working out with my schedule at the time. I started to search for yoga workouts on YouTube and found one of Adrienne’s challenges.  

Adrienne Mishler is a yoga teacher and entrepreneur that wanted to give back by providing yoga and mindfulness practices for people around the world at no cost.

Adrienne’s website provides free yoga videos, a calendar, blog, and a link to her program in the FWFG app. The program costs $12.99 monthly or $129.99 yearly and includes exclusive videos, courses, community access, and Adrienne’s monthly vlog. Adrienne’s program includes the following class types:

• Yoga

• Meditation

• Pilates

If you want to try yoga out from the comfort of your home, I highly recommend Yoga with Adrienne. You feel at peace, calm, and energized after you finish her class.

Body Fit by Amy

I tried Body Fit by Amy when I was pregnant. I wanted to find a safe workout that prepared me for birth. I stumbled across her YouTube channel and the video, 25 Minute Prenatal Bodyweight Workout. I recommend it for women in their first trimester. Amy also has postnatal workouts for when you need to get back on track after having your baby. Her website includes free workout divided in the following categories:

• Kettlebell

• Kickboxing

• Mini Band

• No Equipment

• Pilates

• TRX

• Yoga

• Prenatal\Postnatal

• Full Body

• Dumbbell

You can browse her website for free recipes and items to purchase. If you need accountability and expert advice, you can enroll in the Bodyfit Athletic Club. This club provides access to nutrition and fitness experts and resources. It also has a detailed workout program that supports your growth in a positive and sustainable way.

The Bodyfit Athletic Club will help you in your fitness journey. You will feel supported, empowered, and motivated to reach your fitness and nutrition goals. There are three types of memberships. The monthly membership costs $24.99. The quarterly membership costs $64.99. The yearly membership costs $199.99.

Sweat

I am using the Sweat app now and I am loving it. All the instructors are females, and the majority are mothers who want to help other women look and feel their best. The cost of the Sweat app is $24.99 monthly.  

The Sweat app offers varied types of training and programs that are perfect for different fitness levels. Some of the workouts on the app are:

• Weight training

• Barre

• Pilates

• Cardio

• Low impact

• Mindfulness

• Post-pregnancy programs

On the Sweat app, you can search by trainer and training style. If you are into traditional strength training and do not know where to start, this app provides programs that guide you whether you are working out at home or at the gym. It has been a game changer for me because I wanted to start lifting weights and did not know where to start.

One feature I love about the app is that you can invite friends and share your progress.

The Sweat app includes challenges, healthy meals, a workout planner, and a community of women just like you for support and motivation on your fitness journey.

Apple Fitness

The Apple Fitness app is a great way to stay motivated and complete different types of workouts. Some features I valued are having a daily report of how long I worked out, how many calories I burned, and my heart rate levels. I also loved the daily reminders of closing my rings for the day or week and seeing when my friends finished a workout. The app includes varied classes such as the following:

• Strength

• Meditation

• Pilates

• Yoga

• Barre

• Rowing

• Dance

• Cycling

• Kickboxing

• Core

• HIIT

You can use the filter option to search by trainer, music, time, and equipment used. I personally used the app to track my barre classes when going to Pure Barre and to take meditation classes.   

Heather Robertson

Heather Robertson’s online website provides completely free workouts, which is perfect for anyone who cannot afford a monthly subscription. Her website includes various types of workouts such as:

• Cardio

• HIIT

• Strength

• Pilates

• Yoga

• Barre

On the WORKOUTS section of the website, you can find workouts by length, type, muscle, or equipment. This gives you the opportunity to select individual workouts based on your preference. If you prefer to do a program or challenge with a schedule to follow, there are different programs and challenges ranging from 7 days to 12 weeks. If you want to learn about eating healthier, Heather sells eBooks on the NUTRITION section of her website. 

Fitness Apps Recommended by Friends

Now I am providing options of fitness apps that friends have used and recommended. I personally have not tried these, but you can browse through the content and reviews on the official websites and see if these options may be a good fit for you. I will provide a quick summary based on the website information.

Peloton

The Peloton App has two memberships: Peloton App One and Peloton App+. Peloton App One is $12.99 monthly or $129 yearly. Peloton App+ is $24.99 monthly or $240 yearly.

Peloton App One includes the following workouts:

• Strength

• Yoga

• Outdoor running

• Gym workouts

Peloton App+ includes the following workouts:

• Exercise bike

• Treadmill

• Rower

If you are interested in the Peloton App, there is a 30-day free trial. You can purchase different types of equipment on the website such as:

• Peloton Bike

• Peloton Bike+

• Peloton Tread

• Peloton Tread+

• Peloton Row

Beachbody

Bodi by Beachbody is a fitness and nutrition website that provides access to varied workout programs for all different workout styles. The website offers three plans: 1 year plan, 6-month plan, and 3-month plan. The 1-year plan is $179. The 6-month plan is $119. The 3-month plan is $89. The app includes programs such as:

• Short Workouts

• No Equipment

• Great for Beginners

• Weight Loss

• Strength and Muscle Building

• Lean and Sculpted

• Kickboxing

• Barre and Pilates

• Yoga

• Mobility and Recovery

• Meditation

• Low Impact

• Pre/Post Natal

Other exercise programs included are P90X, Insanity, 21 Day Fix, and Dig Deeper. On the Bodi by Beachbody website you can purchase equipment, supplements, and eating plans.  

Fit On

Fit On is a fitness app that provides a variety of workout types for different workout goals. Some exercise types include:

• Pilates

• Yoga

• Strength Training

• Cardio

• Barre

• HIIT

The good thing about this app is that there is a completely free version and a paid version. The free version allows you to search for different types of workouts and join challenges and groups. There are even live sessions you can join. I also like that you can invite friends and share posts or updates with them.

For more personalized workout programs and additional features, you will need to subscribe to the Fit On Pro. The paid version is $24.99 monthly and $29.99 yearly. The paid version includes the following:

• Exclusive fitness programs and community groups

• Personalized meal plans

• Exclusive recipes

• Unlimited offline downloads

• Fitness tracker integration for Android and IOS

Final Thoughts

Finding time to exercise and stay active as a busy mom is possible. Give it a try!

First, find a workout program based on your fitness interests and goals. Second, look at your schedule and find a timeframe where you can fit a workout, making it a top priority. Lastly, nutrition plays a key role. Start eating a balanced diet that nurtures your body and helps with recovery.

What are your fitness plans? What changes have you made or are going to make to achieve your fitness goals?

Best wishes,

Mel