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Stay-at-Home Mom Workout Schedule (For busy moms with no time)

As a stay-at-home mom, it can be difficult to find the time and energy for exercise. After all, between the kids, the household chores, and all the other many tasks on your to-do list, it can feel overwhelming to try and fit in your own needs. So what is the best stay at home mom workout schedule?

The best stay-at-home mom workout schedule will include walking 30 minutes a day for 5 days a week combined with 2-3 days of strength training using weights, gym equipment, or resistance bands. Exercising with friends can be more fun, and they can hold you accountable.

As much as possible, try and have a set schedule so it becomes a habit and routine, shortening the time as needed around other priorities. Remember that ANY exercise is better than none.

But with the right plan in place, you’ll soon have an effective workout schedule that works around your daily routine.

Whether you’re new to fitness or a seasoned pro looking for some fresh ideas, this guide will provide tips on making time for exercise and finding workouts tailored specifically for busy moms like yourself. We’ll also discuss how to stick with your plan so that you maximize results while still having quality family time at home.

So don’t worry if fitting in a quick workout seems impossible – let’s get started!

Table of Contents:

How Do Stay-at-Home Moms Find Time for Exercise?

To make sure you get the most out of your workout, it’s important to prioritize physical activity and create a schedule that fits into your day. After all, as you know, the stay at home mom schedule is always changing, with multiple priorities, and a neverending to-do list.

DO make sure to take time for yourself, and don’t feel guilty about it. You can’t tackle all your other priorities 100% if your own needs always get put on the back burner.

Here are some tips on how to make time for exercise:

Prioritizing Physical Activity: Making physical activity a priority is key when trying to fit in workouts. Start by setting realistic goals and expectations, such as committing to 30 minutes of exercise three times per week or working up to an hour every other day. This will help keep you motivated and accountable throughout the process.

Creating a Workout Schedule: Once you have established your goals, come up with a plan that works best for you and your family’s lifestyle. If mornings work better than evenings, try getting up early before everyone else wakes up or use lunch breaks or quiet times during the day when possible. You can also take advantage of quality time with family and friends by exercising together whenever possible.

Utilizing Lunch Breaks & Quiet Times: When creating your workout schedule, don’t forget about lunch breaks and quiet times during the day – these are great opportunities for quick workouts like walking around the block or doing some light stretching exercises at home. Additionally, allow yourself rest days so that you can recharge mentally and physically – this will help maximize results from each workout session.

Key Takeaway: Creating a workout schedule that fits into your day is key to staying motivated and getting the most out of physical activity. Prioritize exercise, set realistic goals, utilize lunch breaks & quiet times, and allow yourself rest days for maximum results.

What Are the Best Workout Routines for Busy Moms?

Staying active is an important part of a healthy lifestyle, but it can be difficult to find the time and energy for exercise when you’re juggling work, family, and other commitments. Finding the right workouts for your lifestyle can help make staying fit easier and more enjoyable.

Low-Impact Exercises for Busy Moms

Low-impact exercises are ideal for busy moms who want to stay in shape without putting too much strain on their bodies.

Walking or jogging around the neighborhood with a stroller is a great way to get some fresh air while getting your heart rate up.

If you have access to a pool, swimming laps is another low-impact activity that provides excellent cardiovascular benefits without stressing your joints. Yoga classes are also perfect for busy moms as they provide both physical and mental benefits in one session.

Quick Workouts to Fit into Your Day

If you’re short on time but still want to squeeze in some exercise during the day, there are plenty of quick workouts that can fit into even the busiest schedule.

High-intensity interval training (HIIT) involves alternating between short bursts of intense activity followed by brief periods of rest – making it possible to get an effective workout done in just 20 minutes or less.

Bodyweight exercises such as squats, lunges, pushups, and crunches don’t require any equipment so they can easily be done at home or even at work if you have access to a private office space.

Incorporating Fun Activities into Your Routine

Exercise doesn’t always have to feel like hard work – incorporating fun activities into your routine will help keep things interesting while providing all sorts of health benefits.

Dancing is a great cardio exercise that allows you to express yourself creatively while burning calories; join a local dance class or put together some moves from YouTube tutorials if classes aren’t available near you.

But even just a daily dance party with your kids can work!

Playing sports with friends or family members is another great way not only to stay active but also to spend quality time together; try joining an adult soccer league or pick up basketball games at your local park on weekends.

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Key Takeaway: Staying active doesn’t have to be a chore – incorporating fun activities such as walking, swimming, yoga classes, HIIT workouts and dancing into your routine can help keep things interesting while providing all sorts of health benefits.

Sticking to Your Plan

Setting Realistic Goals and Expectations

When it comes to sticking to a workout plan, setting realistic goals and expectations is key.

It’s important to be honest with yourself about what you can realistically achieve in terms of frequency, intensity, and duration of exercise. Start small by committing to just 10 minutes of physical activity each day and gradually increase the amount as you become more comfortable with your routine.

Don’t forget that consistency is key – even if it means doing something simple like taking a walk around the block or stretching for five minutes before bedtime.

Making Exercise Part of Your Daily Routine

The best way to make sure you stick with your workout plan is by making exercise part of your daily routine.

Schedule time for workouts in advance so that they don’t get pushed aside when other tasks arise throughout the day. If possible, try exercising at the same time every day so that it becomes second nature over time.

Additionally, find ways to incorporate physical activity into everyday activities such as walking or biking instead of driving whenever possible or taking breaks from work during lunchtime for a quick jog around the neighborhood.

Keeping Yourself Motivated and Accountable

Busy moms often struggle to find time to exercise, but it is important to prioritize physical activity for both physical and mental health.

One way to stay accountable is to set realistic goals and track progress. For example, a mom could commit to exercising three times a week for 30 minutes each session. She can then track her progress in a journal or on an app like MyFitnessPal – get the free version for iOS or Android by clicking those links.

Additionally, she can join an online community of other busy moms who are also trying to stay active.

This can provide motivation and support when it’s hard to stay on track. Finally, she can reward herself for reaching her goals with something special like a massage or new workout clothes. By setting achievable goals and rewarding herself for progress, busy moms can stay accountable and make exercise part of their regular routine.

Key Takeaway: Staying motivated and accountable when it comes to sticking with a workout plan is essential. Here are some tips: – Set realistic goals and expectations – Make exercise part of your daily routine – Incorporate physical activity into everyday activities – Schedule time for workouts in advance

Maximizing Results with Quality Time and Rest Days

Taking Advantage of Quality Time with Family and Friends to Exercise Together:

Taking advantage of quality time with family and friends is a great way to get in some exercise. You can go for walks together, have a dance party, or even play tag. It’s also an opportunity to talk about healthy habits while having fun. This type of activity not only helps you stay active but also strengthens your relationships with those around you.

Allowing Yourself Rest Days to Recharge and Refocus:

It’s important to give yourself rest days so that your body has time to recover from workouts.

On these days, take the opportunity to do something relaxing like yoga or meditation which will help clear your mind and recharge your energy levels. Doing this regularly will help keep you motivated on the days when you are exercising more intensely.

When it comes time for a workout, make sure that you focus on form over speed or intensity level so that each movement is done correctly and safely.

If possible, try varying up your routine by doing different exercises each day as this will help keep things interesting and prevent boredom from setting in too quickly. Finally, don’t forget about stretching before and after every session; this helps reduce muscle soreness afterward as well as improve flexibility over time.

How Often Should a Stay-at-Home Mom Exercise?

Exercising regularly is important for everyone, including stay-at-home moms. It can help reduce stress, improve mood, and keep the body healthy. But how often should a stay-at-home mom exercise?

The American College of Sports Medicine recommends that adults get at least 150 minutes of moderate-intensity aerobic activity each week. This could include activities such as walking, jogging, swimming, or cycling.

For stay-at-home moms who have a small amount of free time, this could be broken up into smaller chunks of 10 to 15 minutes throughout the day.

Strength training is also important for overall health and fitness.

Aim for two to three days per week of strength training exercises such as squats, lunges, pushups, and planks. These exercises can be done at home with minimal equipment or even with no equipment at all. And a cheap set of resistance bands like these on Amazon might be all you need.

Finally, it’s important to make sure that you’re getting enough rest and recovery time between workouts.

This will help ensure that your body has time to repair itself and prevent injury or burnout. Aim for at least one full day off from exercise each week and make sure you’re getting enough sleep each night.

Overall, stay-at-home moms should aim for 150 minutes of moderate-intensity aerobic activity each week along with two to three days of strength training exercises. Make sure you’re also taking time off from exercise the next day after, and getting enough rest so that your body can recover properly between workouts.

But try and have a daily schedule where you do the same things, even if you have to shorten the amount of time you have available. If you have a routine, it becomes a habit. Then it naturally becomes part of your day and will be less likely to fall by the wayside.

At the end of the day, a great workout doesn’t have to take hours a day for you to see the benefits. And even a little time a couple days a week is better than not doing anything at all.

What is the Best Time of Day for a SAHM to Workout?

Finding time for exercise is important for stay-at-home moms.

Exercise can help reduce stress, improve mental and physical health, and provide a sense of accomplishment. The best time to exercise depends on the individual’s lifestyle and schedule.

For example, if mornings are less hectic in the household then that may be an ideal time to fit in a workout.

Alternatively, some moms may prefer working out after their children have gone to bed or during nap times throughout the day. Ultimately, it is important for stay-at-home moms to find what works best for them so they can prioritize their own health and well-being while still taking care of their family’s needs.

What is a Good 5-Day Workout Routine at Home?

Day 1: Start with a warm-up of jogging in place for 3 minutes. Then do bodyweight exercises such as squats, lunges, push-ups, and planks for 30 seconds each. Finish off with a cool down of stretching your arms, legs, and torso for 2 minutes.

Day 2: Begin with a 5-minute jog followed by burpees, jumping jacks, and mountain climbers for 30 seconds each. End the workout with some core exercises like crunches or sit-ups for 1 minute. Cool down again by stretching your muscles after this session.

Day 3: Warm up first by doing arm circles and leg swings to get the blood flowing before starting on an aerobic routine like running stairs or skipping rope for 10 minutes straight. Follow that up with dumbbells curls and shoulder presses to work out your upper body muscles then finish off with some abdominal crunches or planks to strengthen your core muscles.

Day 4: Start off today’s workout session by doing yoga poses such as sun salutations or warrior pose which will help you stretch out all parts of your body while also providing strength training benefits at the same time. Afterward, do some dynamic stretches like high knees or butt kicks to increase flexibility further before ending it all off with some light cardio activities such as walking around the block or riding a stationary bike indoors if you have one available at home.

Day 5: On this last day of working out at home focus on increasing muscular endurance through resistance band exercises like bicep curls, triceps extensions, and lateral raises which can be done without any equipment whatsoever. Once you are done make sure to end things properly by taking part in deep breathing exercises that will help relax both mind & body while also allowing them time to recover from these past few days worth of exercise routines.

What is a Good 7-day Workout Schedule?

Day 1: Start with a light warm-up of jogging or walking for 10 minutes. Follow this up with 30 minutes of strength training, focusing on major muscle groups like the chest, back, and legs. Finish off the day with 15 minutes of stretching exercises to help improve flexibility.

Day 2: Begin your workout session by doing 20 minutes of cardio such as running or cycling. After that, perform 30 minutes of bodyweight exercises like squats, push-ups, and lunges. End the day with 10 minutes of core work including planks and crunches.

Day 3: Take it easy today by starting off with some yoga poses to relax your muscles and increase mobility in your joints. Then do 20 minutes of HIIT (high-intensity interval training) which will get your heart rate up quickly while burning calories efficiently. Finally, finish off the day with some light stretching to cool down properly after an intense workout session.

Day 4: Start out the morning by doing a quick 5-minute jog followed by 25 minutes of strength training targeting different muscle groups each time you exercise them (e.g., arms one day; legs another). Afterward, spend 10-15 mins performing dynamic stretches such as leg swings or arm circles to loosen up tight muscles before cooling down completely at the end of your session..

Day 5: Spend 45 mins on aerobic activities such as swimming, biking, or rowing machine workouts – all great options for getting an effective cardiovascular workout without putting too much strain on joints. Finish off this active rest day by spending 15 mins doing static stretches that target any areas feeling particularly tight from previous days’ workouts (e.g., calves & hamstrings).

Day 6: Do a combination circuit routine consisting of both resistance/strength exercises along with cardio intervals – alternate between sets for maximum efficiency. For example, start out w/push ups then move onto jumping jacks; repeat this pattern throughout the entire workout duration (~30 min total). Make sure you take breaks when needed & stretch afterward so that you don’t feel sore tomorrow.

Day 7: Give yourself a well-deserved break today – no need to overdo it. Instead, focus on recovery methods like foam rolling & massage therapy if available; alternatively, try taking an easy walk around the neighborhood or just relaxing at home watching tv/reading books, etc…

How Do Busy Moms Convince Themselves to Take the Time to Workout?

Busy moms often struggle to find the time to work out. With so many responsibilities, it can be hard to make time for yourself. However, taking the time to exercise is important for your physical and mental health.

To convince yourself to take the time to work out, start by setting realistic goals. Make sure you have a plan that fits into your schedule and is achievable. This will help you stay motivated and on track with your fitness goals.

Another way busy moms can motivate themselves to work out is by finding an activity they enjoy. Whether it’s running, yoga, or strength training, find something that you look forward to doing each day. This will make it easier for you to stick with your routine and get the most out of your workouts.

But don’t underestimate the importance of exercising with our friends and SAHMs! These can be your accountability partners and you can collectively keep each other motivated.

Finally, don’t forget about the importance of rest days.

Taking a break from exercise can help you recharge and come back feeling refreshed and ready to tackle your next workout session. Remember that taking care of yourself is just as important as taking care of everyone else in your life!

How Does an Out-of-Shape Mom Start an Exercise Routine?

Starting an exercise routine can be intimidating for anyone, especially for a mom who is out of shape. That’s even more true for new moms who may have suffered from postpartum depression and struggle with the motivation to do anything for themselves.

But with the right attitude and a few simple steps, it’s possible to get back into shape and start feeling better.

The first step is to set realistic goals.

It’s important to start small and build up gradually. For example, if you haven’t exercised in a while, start with just 10 minutes of walking each day. As you become more comfortable with the routine, you can increase the duration or intensity of your workouts.

Next, find an activity that you enjoy doing.

This could be anything from walking or jogging to swimming or cycling. If you’re not sure what type of exercise is best for you, talk to your doctor or a fitness professional who can help you find something that fits your needs and lifestyle.

Finally, make sure to stay motivated by setting rewards for yourself when you reach certain milestones.

This could be something as simple as buying yourself a new pair of shoes when you reach your goal weight or taking yourself out for dinner after completing a certain number of workouts each week. Having something to look forward to will help keep you motivated and on track with your exercise routine.

By following these steps, an out-of-shape mom can start an exercise routine that will help her get back into shape and feel better about herself. With dedication and consistency, she’ll soon be able to see results and enjoy the benefits of regular physical activity!

What Are the Best Supplements for Busy Moms to Take to Help Support Their Fitness Goals?

Moms are busy people, and it can be hard to find the time to take care of their own health and fitness goals. Fortunately, there are a variety of supplements that can help busy moms support their fitness goals. From protein powders to multivitamins, these supplements can provide the extra boost needed to stay on track with a healthy lifestyle.

Protein Powder

Protein powder is an excellent supplement for busy moms who want to build muscle and burn fat.

Protein helps build muscle, repair tissue, and provide energy for workouts. Whey protein is a popular choice because it is quickly absorbed by the body and contains all nine essential amino acids. Plant-based proteins such as pea or hemp protein are also great options for those who prefer vegan or vegetarian diets.

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Multivitamins are another great supplement for busy moms who want to ensure they’re getting all the essential vitamins and minerals they need each day.

Multivitamins provide a wide range of nutrients that may be lacking in the diet due to time constraints or picky eaters in the family. Look for multivitamins that contain antioxidants such as vitamin C, vitamin E, and beta-carotene which can help protect against free radical damage caused by exercise or environmental stressors.

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Creatine is another supplement that can help busy moms reach their fitness goals faster.

Creatine helps increase strength and power during workouts by providing energy to muscles during intense exercise sessions. It also helps reduce fatigue so you can push yourself harder during workouts without feeling exhausted afterward.

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Omega-3 Fatty Acids

Finally, omega-3 fatty acids are an important supplement for busy moms who want to support their overall health and wellness goals.

Omega-3s have been shown to reduce inflammation in the body which can help reduce joint pain associated with exercise or everyday activities like carrying children around all day long! They also help improve brain function which is important for multitasking moms who need to stay sharp throughout the day!

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Super Greens Powder

Moms are always looking for ways to stay healthy and energized.

Taking super green powder is a great way to do just that. Super green powder is a supplement made from a blend of nutrient-rich greens, fruits, and vegetables. It provides essential vitamins and minerals that can help moms stay healthy and energized throughout the day.

The most obvious benefit of taking a super green powder is the boost in energy it provides.

The combination of vitamins, minerals, and antioxidants helps to increase energy levels naturally without the need for caffeine or other stimulants. This can be especially helpful for moms who are juggling multiple tasks throughout the day.

Super green powder also helps to support overall health by providing essential nutrients that may be lacking in a mom’s diet.

It contains high levels of fiber, which can help with digestion and weight management. Additionally, it contains antioxidants that can help protect against free radical damage and reduce inflammation in the body. Taking super green powder on a regular basis can help moms maintain their health and vitality over time.

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Of course, I have to add that always check with your doctor, PA, or NP before starting a new supplement regime; especially if you take any other medications regularly.


It’s important to remember that a stay-at-home mom workout schedule is not something you can just set and forget.

It takes dedication, discipline, and commitment to make it work. But with the right plan in place, you can find time for physical activity while still managing your busy schedule as a stay-at-home mom. With some trial and error, you’ll be able to find the best way to fit exercise into your daily routine so that you can maximize results without sacrificing quality time with family or rest days.

Being a SAHM can be incredibly rewarding despite the sacrifices it requires. But you can’t take care of everyone else if you aren’t taking care of yourself! So finding balance is the key!

Are you a stay-at-home mom looking for ways to fit in some exercise and keep your family healthy?

With the right workout schedule, you can make sure that everyone is getting their daily dose of physical activity while also balancing other responsibilities. From low-impact activities like yoga and pilates to more intense options like running or weight training, there are plenty of great solutions out there.

Learn how to create an effective plan that works for your lifestyle today!

Of course, I have to add that while I am in shape, am a single-dad to 3 daughters, and ran a martial arts school for 8 years, I am not a nutritionist, personal trainer, or other fitness professional. Always check with your doctor, PA, or NP before starting a new exercise regime. 

Image by mirasidia from Pixabay

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Jeff Campbell