7 Ways to Stay Consistent With Exercise as a Working Mom
- Tony Palladino
- 2 days ago
- 11 min read
Updated: 12 hours ago
Balancing work and family can make finding time for exercise feel impossible. But even short, effective workouts can boost your health and energy. Here are seven practical strategies to help working moms stay consistent with fitness:
Schedule workouts like appointments: Treat exercise as a non-negotiable part of your day. Block time on your calendar and stick to it.
Short workouts work: Break exercise into 10–15 minute sessions throughout your day.
Do functional movements you enjoy: Focus on exercises that make daily tasks easier, like squats or lunges.
Get support: Work with a coach or join a fitness community for accountability.
Add movement to daily tasks: Incorporate exercise into chores or parenting moments.
Prioritize recovery: Rest, sleep, and post-workout nutrition are essential for progress.
Track progress: Logging workouts and following a flexible eating plan can keep you motivated.
Even 11–24 minutes of vigorous activity once or twice a week can lower your risk of heart disease. Small, consistent efforts make a big difference, and tools like the Toned By Tony Fit & Functional program can simplify the process with personalized plans and community support.
Full-time Working Mom Weekly Workout Routine & Schedule | Full Body Strength, METCON & Kettlebell
1. Treat Workouts as Fixed Appointments
Stop thinking of workouts as optional and start treating them like any other important appointment. Add them to your calendar, just like you would a work meeting or your child’s doctor visit. By doing this, you shift your mindset - your workout becomes a must-do rather than a "maybe if I have time" task. It’s about prioritizing your health alongside everything else on your to-do list.
"You'd never cancel your kid's doctor appointment because the day got chaotic. So why treat your own health any differently?" - Gold's Gym SoCal
Figure out when you’re most energized - whether it’s early in the morning, during lunch, or after work - and block that time out. Treat it as untouchable. Let your family know: “This is my time.” Arrange for childcare in advance if needed, and use digital reminders to keep yourself accountable.
To make things even easier, plan your workouts on Sunday evening for the week ahead. Pack your gym bag the night before, and if you’re heading to the gym, pick a location that’s convenient, like one along your daily commute. Little steps like these can make sticking to your routine much smoother.
2. Use Short Workouts Throughout the Day
You don’t need to carve out a full hour at the gym to stay active. Breaking your exercise into 10–15 minute sessions throughout the day can be just as effective as one long workout. In fact, research from the Journal of the American Heart Association shows that short bursts of exercise yield similar benefits, as long as the total active time adds up.
"I think it's actually better to have small blasts of movement throughout the day than doing a 1-hour workout and then being sedentary the rest of the day."Gina, Founder, Fitnessista
This concept is easy to put into practice. You can squeeze in movement during everyday tasks: do squats while folding laundry, lunges while waiting for your coffee to brew, or calf raises as you wash dishes. Keep a yoga mat nearby so you can drop into a quick plank or glute bridge session while your toddler watches a show. If you work from home, take advantage of audio-only calls to pace around the house or sneak in a few doorway push-ups between meetings.
For a quick 10-minute bodyweight workout, try this simple circuit you can do anywhere. Perform each move for 40 seconds, rest for 20 seconds, and complete two rounds: squats, reverse lunges, glute bridges, forearm planks, and leg raises. In just 10 minutes, you’ll feel accomplished and energized.
Even five-minute sessions can make a difference when done consistently. Use sticky notes as reminders - place one in the kitchen that says "do 10 squats", or set a goal to do triceps dips on a sturdy chair while dinner cooks. These small, manageable bursts of activity can help you build a habit without adding stress to your busy day. Every little bit of movement counts!
3. Focus on Functional Movements You Enjoy
Once you've made short workouts a part of your routine, it’s time to zero in on exercises that align with your daily life. Pick movements you genuinely enjoy - ones that make everyday tasks feel easier. Functional exercises are designed to mimic the physical demands of motherhood, like lifting your toddler, carrying a heavy diaper bag, or bending to pick up toys. When your workouts directly improve these tasks, the results are immediate and motivating.
"You're already squatting 50 times a day - to pick up toys, lift kids, and grab that one thing you just dropped. The more strength you have in your legs the easier this will be." - Calm Editorial Team
Think about it: squats help with lifting kids, lunges make chasing toddlers a breeze, push-ups strengthen you for carrying groceries, and glute bridges support your back. These compound exercises work multiple muscle groups at once, making them incredibly efficient when you’ve only got 20–30 minutes to spare.
On top of boosting your physical strength, enjoyable movement has a powerful effect on your mood. Activities you love can increase dopamine, norepinephrine, and serotonin levels, helping to reduce fatigue and improve your outlook. If traditional gym routines feel monotonous, why not shake things up? Try a dance party with your kids, a calming yoga session, or even martial arts for something more dynamic.
"If you want to stay committed to your exercise routine it's important to find an activity that feels authentic to you." - Laurie Kocanda, Author
The key is choosing activities that energize you and make motherhood feel just a little bit easier.
4. Get Support from a Coach and Community
Let’s face it - sticking to a routine on your own can feel next to impossible, especially when you’re juggling work, school drop-offs, and everything else life throws your way. That’s where a coach steps in. A professional coach doesn’t just provide encouragement - they offer objective feedback, hold you accountable, and help you track your progress. They can also pinpoint any mental roadblocks holding you back and design a plan that works with the unpredictable rhythm of mom life.
"An accountability partner serves as both a coach and a cheerleader. They keep you on track, celebrate your wins and encourage you when your willpower fades." - Tony Robbins
This kind of structured support is the backbone of many successful programs, blending expert guidance with the power of community.
Take Toned By Tony's Fit & Functional program, for example. It’s designed to provide exactly this kind of support. With weekly check-ins, personalized coaching, and a private community of like-minded women chasing similar fitness goals, it creates an environment where showing up becomes second nature.
Connecting with other women - your "sweaty sisters" - makes a big difference too. Together, you form a network where everyone holds each other accountable. Being surrounded by others who are striving for more naturally pushes you to elevate your own efforts.
"Proximity is power. When you're in proximity to people who are playing at a higher level, you're going to step up." - Tony Robbins
The combination of professional guidance and a supportive community helps you stay consistent, even when life feels chaotic. It’s not just about working out more - it’s about believing that you can stick to a routine. With the right coach and a group of like-minded individuals, you’ll find yourself building habits that fit seamlessly into your busy life.
5. Add Movement to Your Existing Daily Activities
You don’t need a gym membership or hours of free time to get more active. Even short bursts of movement - what some call "exercise snacks" - can make a noticeable difference. Just 12 minutes of moderate activity a day can help improve heart health and regulate blood sugar levels.
Take the kitchen, for example. While waiting for your coffee to brew, squeeze in 20 squats. Got a minute while the microwave does its thing? Try 15 countertop pushups. Even washing dishes can double as a workout - just add some calf raises to the mix.
"When trying to start a new habit, like walking more, it's helpful to stack it on top of an existing habit, like taking a work call." - Emma Graves, Certified Personal Trainer
Once you’ve mastered these small movements in the kitchen, take them to other parts of your day. Turn chores into a chance to move: do lunges while vacuuming or squats when folding laundry. If you’re sitting for long periods, break it up with 3 minutes of light walking or resistance exercises every half hour. These small actions can help regulate insulin and glucose levels.
For busy moms balancing work and family, movement can fit right into your routine. If you work from home, take calls while walking around the block or pacing your living room. Keep a resistance band handy for quick exercises during meetings. Parenting moments are also great opportunities - use your baby as gentle resistance for squats, stretch during tummy time, or walk laps during soccer practice. These little bursts of activity add up, helping you stay active without needing extra hours in the day.
6. Make Recovery Part of Your Regular Routine
Rest is when the magic happens - it's how your body gets stronger. Exercise creates tiny tears in your muscles, and during recovery, those tears repair and rebuild, making you stronger over time. Skipping rest is like skipping the most important part of the process.
Sleep plays a huge role here. During deep sleep, your body releases growth hormones that repair muscle damage and restore glycogen levels - fuel for your next workout. Adults generally need 7 to 9 hours of sleep each night to recover effectively. If you're feeling constantly drained, moody, or struggling through your workouts, it could be a sign that your body is craving more recovery time.
"In order to see gains in fitness, in order for the body to keep doing what you want it to do, you have to give it enough rest to repair itself." - Dr. Karin VanBaak, Assistant Professor, University of Colorado Anschutz Medical Campus
Beyond sleep, smart post-workout nutrition and simple recovery strategies can make a big difference. After exercising, aim to eat a mix of protein and carbs within 30 minutes to kickstart muscle repair. If you're active regularly, try to consume 1.4–2.0 grams of protein per kilogram of body weight daily. Even small additions, like tart cherry juice, can ease soreness and reduce inflammation. Want to take it up a notch? End your shower with 30 seconds of cold water - it’s an easy way to reduce muscle pain.
Recovery isn’t just about what you do after a workout - it’s also about planning ahead. Schedule at least one full rest day every week, and treat it like any other important appointment. On these days, you can try active recovery, like a relaxed walk or some light stretching, to keep blood flowing and help your muscles recover without extra strain. Even 1 to 3 minutes of deep breathing - whether during your commute or while your kids are occupied - can lower stress and promote recovery, making it easy to fit into your routine.
7. Track Progress and Follow a Flexible Eating Plan
You can’t manage what you don’t measure - and that’s especially true when balancing work, family, and fitness. Keeping track of your workouts not only shows your progress but also strengthens your commitment. Writing down your goals and charting your efforts creates a clear path, making it easier to stay on track. Instead of focusing on miles, consider setting goals in minutes. It’s a more adaptable approach for unpredictable schedules.
The Toned By Tony app makes tracking simple. You can schedule workouts, log your sessions, and even track metrics like energy levels and mood. Plus, the app lets you message your coach directly, get reminders when you’re feeling unmotivated, and see how those 10-minute workouts add up over time. By focusing on these small, consistent efforts, you’ll see how they lead to meaningful progress.
"A log is a great motivator - each day has a set agenda for how you'll fit in your exercise and meet your goals." - Asia Shaw, Marathon Runner
But it’s not just about tracking workouts; flexible eating is just as important. Strict diets can feel overwhelming, especially when life gets busy. Instead, embrace practical strategies like themed dinner nights (think "Taco Tuesday") or setting up a grab-and-go snack station for those rushed mornings. Toned By Tony’s flexible nutrition tips make it easier to stay consistent without the hassle of rigid meal plans or strict rules - because the focus is on progress, not perfection.
Conclusion
Sticking to an exercise routine as a working mom isn’t about squeezing extra hours out of the day - it’s about making smarter use of the time you already have. Treat workouts like non-negotiable appointments, break movement into manageable 5–10 minute chunks, focus on functional exercises, and lean on support from coaches or a community. By weaving movement into everyday tasks, prioritizing recovery, and tracking progress alongside flexible nutrition, you can create a routine that fits seamlessly into your busy life.
Remember, consistency matters more than perfection. Building an exercise habit typically takes one to two months, and research shows that just 11–24 minutes of vigorous activity once or twice a week can significantly reduce the risk of heart disease. You don’t need marathon gym sessions to see real results - just the commitment to show up regularly, even if it’s not perfect.
"When you take care of yourself, everything else runs stronger. Your patience stretches. Your energy lasts. Your confidence returns. And the people you care for? They feel it too." - Gold's Gym SoCal
Toned By Tony’s Fit & Functional program is designed to simplify the process with realistic strength training plans, flexible nutrition guidance, and weekly check-ins to eliminate decision fatigue. The program’s private community offers accountability and support, especially when motivation dips, and its focus on consistency over perfection helps you build strength without burning out. By embracing these strategies, you can infuse your day with energy, balance, and strength.
FAQs
How can I make time to exercise as a busy working mom?
Finding time to exercise as a working mom might seem tough, but with a little creativity, it’s entirely doable. Start by spotting those small gaps in your day - like a quick 10-minute lunch break or the moments you’re waiting for your kids at practice - and use them for simple activities like walking, stretching, or even a quick workout. These short bursts of movement can really add up.
Another idea? Pair exercise with everyday tasks. While folding laundry, try doing a few calf raises, or swap the elevator for the stairs whenever you can. And don’t underestimate the power of a single, scheduled workout each week. Even just 20 minutes can make a difference if you treat it like an unmissable appointment. By sprinkling movement into your routine and keeping it realistic, you can stay active without adding stress to your day.
What are some easy exercises working moms can fit into their daily routines?
Functional exercises are an excellent way for busy moms to stay active without having to carve out extra time. These movements mirror everyday tasks, making it easy to strengthen important muscles while going about your daily routine. Here are a few ideas to get started:
Squat while holding your child: Turn picking up or putting down your baby or toddler into a mini workout by doing a squat. Your child doubles as adorable resistance!
Calf raises while brushing your teeth: Make brushing your teeth a multitasking moment by standing on your toes and lifting your heels for 10–15 reps. It’s a quick and easy way to work your lower legs.
Wall sit while cooking: Waiting for food to cook or water to boil? Lean against a wall, slide down until your thighs are parallel to the floor, and hold the position for 30–60 seconds.
These small, simple movements take just seconds or minutes and can be sprinkled throughout your day. They’re a guilt-free way to keep fitness in your life without adding extra stress.
Why is recovery important in your workout routine, and how can you make it a priority?
Recovery is essential for allowing your body to repair and build stronger muscles after a workout. It also helps prevent burnout and lowers the chances of injury, which means you can stay on track with your fitness goals.
To make recovery a priority, consider incorporating regular rest days into your routine, getting plenty of quality sleep, and eating balanced, nutrient-rich meals. Small habits like stretching, staying hydrated, and paying attention to what your body needs can have a huge impact on how you feel and perform.
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