How to Get a Workout in as a Busy Mom

As a busy mom, finding time to work out can feel like a daunting task. Between managing the household, taking care of the kids, and juggling work, it’s easy to let fitness slip down the priority list. Now of course, if timing allows... the absolute BEST option is to join us at a Dripping Sweat class, get in a fantastic workout, and see some friendly faces. But the truth is, even a short 15-minute workout at home can make a world of difference for both your physical and mental health. Here’s how you can sneak in some exercise, even on the busiest days.

1. Embrace Short Workouts

When time is tight, remember that a quick workout is better than no workout at all. Just 15 minutes of exercise can boost your energy levels, improve your mood, and help you stay on track with your fitness goals. You don’t need an hour at the gym to make progress—consistency is key.

2. Incorporate Strength Training

Strength training is incredibly effective, even in short bursts. Bring a resistance band to the park after you get in a nice walk and do a quick round of chest presses or lat pulls. When my boys were little, I would do squats while holding them at my chest. As they grew older, they became my increasing resistance! Just remember to keep your form in check: chest up, back straight, shoulders down, core engaged. You can even add some bicep curls, and trust me, they’ll get a kick out of it.

3. Make It a Family Affair

Including your kids in your workout can turn exercise into a fun family activity, and you don't need a lot of space to do this. When we lived in our tiny, NYC apartment, my boys would join in the fun (hit play below for smiles during a round of HIIT).

If your kids are older, you can do quick sprints in the yard or at the park. Kids love turning things into a race, and it’s a great way to get your heart rate up. My boys love baseball, so I would sprint between bases or play “pickle” with them, where they’d try to race to the base without getting tagged out. They also enjoyed joining me in dance workouts, doing high knees, butt kicks, or even following along with a yoga video.

4. Set Realistic Expectations

It’s important to keep your expectations realistic when working out with kids. These sessions may not always be the most intense, but if they get your heartbeat up and get you moving, it’s a win. Plus, you’re showing your kids that fitness is a priority and that it can be fun!

5. Take Advantage of Nap Time

If you’re lucky enough to get some quiet time when the kids nap, use that opportunity to sneak in a workout. Find a quiet corner or head outside if you have a yard. Pull up a quick workout video on your device and just move. I find it especially helpful to physically remove myself from the kitchen or any other area where chores are waiting—this helps me focus on myself and not get distracted by the to-do list.

6. Prioritize Yourself

Remember, YOU are a priority. Often, all those other tasks can wait. By putting yourself first and getting a dose of endorphins, you’ll be better equipped to tackle everything else with more energy and a clearer mind.

You've got this... Happy heart, happy mom!