Before we get into it, I know what you’re thinking: “You’re not a mom. You’re not even female. How can YOU write this?”

Simple! I make it no secret that my best clients over the years have been busy moms. Just like you!

As we worked together, I got to know these moms, getting to know their daily routines and getting to know what they struggled with in terms of maintaining a healthy lifestyle. So, while I may not have kids and while I may not be a female, I have a great amount of insight into your plight with time. 


Evolving with your children

Obviously, depending on how old your kids are, you’re busy with different things. If you’re a mom of very young children (we’re talking newborns-three-year-olds), you have your hands full, making sure that they’re not harming themselves, that they’re on a strict schedule and that they’re developing normal routines and habits.

As they get older and begin becoming more capable, they begin adding extracurricular activities, and the chauffeuring begins. Whether it’s sports practice, music lessons or tutoring, those late afternoon and early evening hours go by the wayside, as your kids continue to grow both physically and mentally.

Regardless, we can all agree that your time is limited, and that it’s tough to stay fit as a busy mom.

That being said, it’s not impossible, and I’m sure you have at least one friend who doesn’t even look like she ever gave birth. So, how does she do it?

For starters, it’s prioritization. We have 168 hours in a week. 24 hours per day. Depending on your children’s age(s), they’re asleep for at least 7-8 hours each night barring illness (more if they’re younger). That leaves at least 16 hours per day to find the time to fit in some meal/snack prep and a quick workout.

Obviously, if you work outside of the home, this number drops by at least eight hours, but is still manageable.

busy mom workout_2For clients with kids of any age, I recommend TWO hours per week dedicated towards meal and snack preparation – One hour on Sunday, and one hour on Wednesday. This insures that if you’re prepping with the highest quality of ingredients, you can prepare things for the next few days in bulk, throw it all in Tupperware and move on with your day.

I recommend that you look at these two hours as a time to insure that your children and your significant other are set with healthy, nutritious meals, and that it’s not just for you. These two hours take up barely 1% of your week, and are well worth it for the well being of both yourself and of your entire family.

In terms of working out, it depends on your schedule

If you’re a stay-at-home mom, naptime is a great time to get a workout in! Even if it’s just an hour, you can create a busy mom workout centered on certain types of interval training, like Tabata or HIIT. These circuits can be performed in 20 minutes or less, and can still give you plenty of time to shower and get a couple of chores or errands done before the kids wake up.

If you’re a working mom, this squeezes the time of day that works best into two: early in the morning or later in the evening.

There are two schools of thought on this, but I tend to agree with the AM workout one: If your days and nights are packed, then I suggest you get up an hour or so earlier and get it done. Unexpected things can always pop up, or you can feel rundown by the end of the night, so I recommend getting it done first thing in the morning before the kids wake up.

Early morning workouts have been scientifically proven to energize you and get your mind sharp prior to your daily routine. This can help you get through your days with much more vitality, which will keep you on your game, both as a professional and as a parent.

If you’re just getting back into fitness, plan for three 20-minute interval training workouts per week, whether it’s before work or during your children’s nap time.

Between a quick dynamic warm-up, 20 minute workout and 20-30 minutes in the shower, you’ve gotten quite a bit done, and are ready to take on your day!

And FYI – that’s THREE out of 168 hours per week to stay fit as a busy mom!

For assistance in designing your own personal ‘Busy Mom Workouts,’ feel free to utilize my exercise library by visiting- Fitness Retriever Exercise Library.

Best of luck! Now design a kick-ass busy mom workout!

Connect here with Watchfit Expert Peter Weintraub

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Pollyanna Hale Health and Lifestyle coaches
Lost 13 Kg in Total
Mel, 32y Location: London, United Kingdom Working with Pollyanna changed everything. I lost 13kg, got toned and have more energy than ever! Get same results!


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Lost 45 Kg in Total
Chris, 50y Location: London, United Kingdom Lost 45kg after the age of 50 and now competes and wins physique competitions and runs marathons Check our weight loss plans