Finding Time to Workout as a Mom

Introduction

First and foremost, let’s acknowledge the reality of motherhood—it’s no joke. It’s the most important, yet most demanding job out there. There’s a constant need for your attention, little downtime, no sick days, no PTO, and definitely no HR department to report your “co-worker” (aka your tiny human) for their endless list of daily offenses.

So, let’s be real—working out is probably near the bottom of your never-ending to-do list.

But here’s the thing: movement isn’t a luxury, and it’s not something that should only happen if there’s extra time (because, let’s be honest, there never is). Exercise is self-care. It’s what helps you get down on the floor to play with your kids, chase them through the park, or carry them half a mile home when they refuse to ride their bike anymore. It also helps you feel good—physically and mentally—so you can soak up both the beautiful and not-so-beautiful moments of motherhood.

And let’s ditch the all-or-nothing mindset. Movement in any form counts. A walk, jumping on the trampoline, 20 squats while you brush your teeth, or even five minutes of stretching—it all adds up.

1. Shift Your Mindset

Let go of the pressure to have long, intense workouts. If your pre-baby routine included an hour at the gym five days a week… I officially give you permission to let that go. Intentional movement is the name of the game now.

You’ve probably heard someone say, “We all have the same 24 hours in a day.” Blah, blah, blah. I kick myself for ever believing that. Because yes, we all technically have the same 24 hours, but when you’re a mom, those hours are not your own—and that’s okay.

Instead of stressing over hitting the gym for an hour and then feeling discouraged when it doesn’t happen, shift your focus to being intentional with your time. You can get a great workout in 20 minutes. And on the days when even that doesn’t happen, remind yourself that some movement is better than none.

Redefine Success

What does success actually look like for you right now?

• Is it simply showing up for yourself consistently?

• Is it feeling stronger so you can carry your toddler without back pain?

• Is it a specific fitness goal, like improving your endurance or strength?

Whatever it is, make sure it’s for you and you alone. You won’t get there if you don’t know your “why.”

Start small—five minutes of movement each day. That could be a walk with your kids, stretching, or a quick circuit of squats, push-ups, jumping jacks, and tricep dips. Set a timer for five minutes and just move. It will fly by!

Exercise Is More Than Physical

Movement isn’t just about changing your body—it’s about boosting your energy, resetting your nervous system, and relieving stress. You don’t need to see immediate physical changes to know it’s working.

Ask yourself:

• Do I feel better after I move?

• Am I more patient with my kids?

• Do I have more energy throughout the day?

That’s proof it’s working.

2. Get Creative with Your Schedule

Early Mornings or Late Evenings?

Find what works for you.

For me, evenings are tough. By the time dinner, bath, and bedtime are done, I’m ready to collapse. Mornings, however, are my sweet spot. I love the peace and quiet before the sun rises.

Now, in the early postpartum days? I took every chance to sleep in. But now that my daughter is a little older, I’ve found a morning routine that works:

5:00 AM – Alarm goes off (snooze… maybe once)
5:15 AM – Get dressed, skincare, hot lemon water, quick breakfast
5:30 AM – Prayer and journaling my goals + gratitude
5:45 AM – 20-30 minute workout
6:15 AM – Post-workout hydration and coffee with collagen

And just like that—done. Before the chaos of the day begins.

Break It Up

This was a game-changer for me. I used to get frustrated when I’d start a workout, get 10 minutes in, and then… my daughter would wake up. I felt like if I couldn’t finish a workout, it didn’t count.

But then I realized: it all counts.

Now, if I only have 10 minutes, I take it. If I can come back later in the day, great. If not, I still moved. And honestly? Breaking it up leaves me feeling less defeated and more energized—especially during that afternoon slump.

Include Your Kids

Since we’re reframing movement as self-care (not a luxury), let’s take it a step further: working out doesn’t have to mean alone time. Involve your kids!

• Take a stroller walk.

• Wear your baby for some squats and lunges.

• Let your toddler count your reps.

• Turn on music and have a dance party.

Imagine what it would mean for your kids to grow up watching you take care of yourself. Imagine the impact that could have on the way your daughter sees herself one day. They’re always watching. If you have a healthy relationship with movement, they will too.

And listen—some days, you just won’t feel like working out. That’s normal. But instead of skipping movement altogether, step outside. Walk around the yard. Get some fresh air. Let your little one explore.

Because at the end of the day, movement is not about bouncing back. It’s about showing up—for yourself and for them.

Final Thoughts

Mama, you are not alone in this struggle. I know it’s hard to find the time. But movement doesn’t have to be a chore. It doesn’t have to be perfect. And it definitely doesn’t have to look the way it did before kids.

The goal? Small, consistent steps that make you feel good.

So start today. Five minutes. That’s all. You’ve got this.