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4 Ways Busy Moms Can Exercise at Home

A mother is late for school and work while rushing with her children for a funny stress concept on a white isolated background. There are objects flying away from them.
Alison Stanton
Written by Alison Stanton

Fortunately, it’s easy to get in a good workout right at home — often with the kiddos joining in or cheering you on.

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Too busy to get that workout in because of kids, laundry, work—a busy life? Here are 4 creative ways to fit it in!


As a woman, you know you should make time for regular exercise. But as a busy mom with a never-ending to do list, you don’t have time to head to a gym for a workout; you barely have time to shower. Fortunately, it’s easy to get in a good workout right at home — often with the kiddos joining in or cheering you on.

Go swimming together

Summer is here and nothing is better than getting into your backyard or neighborhood pool with your family. To give yourself a pool-friendly workout, purchase an Aqua Jogger Exercise Belt; the aerobics belt will keep you comfortably suspended in the water at shoulder level so you can work on interval, endurance and strength training while your kids are nearby playing Marco Polo.

Sneak in some squats

Watching TV with your kids is a great time to sneak in some fitness; during the commercial breaks, do as many squats as you can. Go Red for Women offers tips on how to do a squat; when done correctly, even moms with bad knees can benefit from this leg strengthening exercise. Stand with your feet hip-width apart and bring your arms forward; then hinge at the waist and sit back. Be sure your knees do not move forward and go into the squat as deeply as you can. To return to the standing position, push on your heels and lift your chest. Your kids can keep track of how many squats you can do at once, and they might even join you in the fitness fun.

Stair step on your staircase

Who says you have to buy a spendy gym membership to get access to stair stepping machines? If you live in a two-story home, you can use the staircase to get a terrific workout. Take a break from your chores and go up and down the stairs a few times. Start out slowly and as you gain strength and stamina have the kids time you to see how many times you can trot up and down in five, 10 or 15 minutes. If the kids want to join you, all the better—just be careful not to bump into each other and make sure they hold onto the banister.

Create a short strength-training routine

Busy moms can do a strength-training routine that they can do at home in as little as 10 minutes. Create a circuit throughout several rooms of your home and try to do the workout three times a week; like the other exercises, the kids can join in or use the stopwatch on our phone to time you. Start with some Chair Dips—sit in the edge of a chair with your hands next to your hips and slide your bottom off the edge while bending your elbows to 90 degrees, and then push back up. Next, try Chair Squats; stand in front of the chair with your feet hip-distance apart and bend your knees until you can briefly touch your bottom to the chair, and then stand up. Next, lie on the floor and do some Butterfly Abs; put the soles of your feet together and relax your knees to the side. With your hands behind your head, tighten up your abs and lift your chest and shoulders up. To fill up the rest of the time, add in some pushups, oblique crunches and step ups onto a sturdy box.

Identity Magazine is all about empowering women to get all A’s in the game of life – Accept. Appreciate. Achieve.™ Every contributor and expert answer the Identity 5 questions in keeping with our theme. Their answers can be random and in the moment or they can be aligned with the above article. As a team, we hope to inspire and motivate ourselves and inspire you to get all A’s.

1. What have you accepted within your life, physically and/or mentally? What are you still working on accepting?

I have accepted that I might not always have a home that will qualify for a photo spread in a Martha Stewart magazine—there are toys spread around and plenty of other evidence that a family with pets lives here, but that is okay. I appreciate the fact that I’m a loving and caring mom, wife and “pet parent” who focuses more on my family’s happiness and being there for them, rather than always having a dust-free piano.

2. What have you learn to appreciate about yourself and/or within your life, physically and mentally? What are you still working on to appreciate?

One of my most rewarding achievements has been working as a freelance writer for the past 16 years; I love the fact that I work from home and can schedule my work around my family.

3. What is one of your most rewarding achievements in life? What makes YOU most proud? What goals and dreams do you still have?

I guess like many women I’m hoping to find ways to use my daily 24 hours as productively as possible; I love getting out to walk with my family and at least one dog at a time but too often I run out of time. My not-so-perfect way is that I sometimes forget to take care of myself because I’m so busy taking care of others.

4. We all have imperfections, so we think. The truth—we are all perfectly imperfect. What are your not-so-perfect ways? What imperfections and quirks create who you are—your Identity?

Probably my silly sense of humor about a lot of things—my kids roll their eyes when I’m putting away groceries, spot a bunch of bananas and start talking into one of them like it’s a phone. My dependence on caffeine and love of Starbucks is also fairly well-known.

5. “I Love My…” is an outlet for you to express and appreciate all the positive traits that make you…well… YOU! Sharing what you love about yourself will make you smile, feel empowered, and uplift your spirit and soul. (we assure you!) Identity challenges you to complete the phrase “I Love My…?”

Easy. I love my family. Every day.

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About the author

Alison Stanton

Alison Stanton

Alison Stanton has been a freelance writer for the past 14 years. Based in the Phoenix, Arizona area, Alison enjoys writing about a wide variety of topics, but especially loves meeting interesting people and telling their stories.