6 Workouts for Busy Mums or Dads

Workout #1: Run or Walk at a School or Park

One of my favorite workouts to do when I don’t have childcare available is to take my kids to a schoolyard or park that has a track or trail I can run while they play.

Now, this may take some scouting out because you’ll definitely want a setup where you can easily watch your kids the entire time. Another option (particularly if your kids are very small) is to have them play in the center of the track on the field or grassy area in the middle.

Again, you may want to scout out a few parks and schools until you’ve found a setup that you feel safe about where your kids are 100% visible and nearby the entire time. You may also want to invite a few parents to join you at the track so you can all tag-team with the kids as need be.

Workout #2: Quick At-Home Workouts

For the parents of very young children, I recommend a quick at-home workout of about 20 minutes in length. While 20 minutes may seem to short to be worthwhile, the right 20-minute video can definitely bring you results!

I love Jillian Michaels’ 30-Day Shred for this reason (it’s just under $10 now on Amazon, or pay $1.99 to stream a single workout). I actually did drop 10 pounds the first month I did that video, and they are just 20 minute workouts! I also love that you only need a set of light handweights and a mat – nothing fancy.

When I first did this workout, I had a busy toddler & preschooler in tow. At first I wondered if I could get through the workout without being interrupted. Sometimes I’d try to give them something to do, other times I’d let them “work out” with me. And yes, sometimes I did get interrupted. But you know, it’s only 20 minutes and I found a way to make it work. As you begin to make it a priority and routine, your kids will adjust.

Workout #3: YouTube Yoga Workouts

My pal Keri once told me about this awesome YouTube channel called Yoga with Adriene. This gal is just amazing – she really has a positive, can-do attitude and teaches yoga in such a way that anyone feels like they can do it.

Her workouts range from gentle 15-minute flows to more intense 40+ minute workouts. I sometimes will prop up my Kindle in the living room and roll out my mat. I find that usually within 5 minutes both kids and the dog are crawling under and on me, but hey, at least I’m working out, right?

Workout #4: Play that’s Really a Workout

Sometimes I’ll announce to my kids that I’m going to give them a challenge! Some ideas may be:

100 sit ups
Run for 5 minutes without stopping
20 push-ups
Crab walk around the house
etc.

And then of course, I’ll do the challenge with them! When you do 10 or 12 of these, you begin to feel like you’ve gotten a workout in! Often, my kids will pipe in with their own challenges, and usually they are more challenging than what I came up with. The other day, my daughter’s challenge was to jump on one foot around the house. Any idea how hard that is?

Workout #5: Sneak it in When You can

What if you really don’t have even 20 minutes consecutively to workout? Here’s something I’ve done: I leave my workout equipment in the TV room. Right now I have a balance ball, a set of weights, a kettle ball, and a yoga mat.

When I’m watching TV or the kids are quietly playing, I’ll unroll the mat and do a bunch of sit-ups. Or pull out the weights and do some rows. Getting in exercise, even in small increments is better than doing nothing! The key is making it accessible and easy to pick-up.

Workout #6: Once a Week, Schedule a Longer Workout

Cramming in the shorter workouts with kids will get it done, but I do think there’s value to working out by yourself.

See if you can’t schedule one – just one – longer workout per week without the kids so you can go for a swim, enjoy a leisurely walk or run, or bike ride. If you mentally can count on Saturday morning or Thursday evening for a longer workout to yourself, it may give you the lift you need to do what you need to do with your other workouts in that week.

Adjusting Expectations

A final word. Being a parent is an all-encompassing task that requires your very best energy. Now everyone’s different, but I found that when my kids were very small, I just didn’t have the time or ability to hit the gym for 2 hours every day. During this season in your life, I encourage you to be realistic in your expectations. Training for an Ironman might not be do-able (but a 5K could be!). Do the best you can with what you’ve got. And trust me, seasons do change and you may soon find yourself with more time to devote to working out before you know it.

by Angela Russell

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