stay at home mom workout schedule

Stay-at-Home Mom Workout Schedule: Fitness for the Mommy Soul

As a stay-at-home mom, I understand the challenges of finding time for self-care, especially when it comes to fitness. Between caring for our children, managing the household, and juggling all of our other responsibilities, it can feel nearly impossible to make time for exercise.

However, I’ve come to realize that taking care of my body is crucial not only for my physical health but also for my mental well-being and overall happiness. That’s why I embarked on a personal journey to find a workout schedule that works for me, and I want to share my experience with fellow stay-at-home moms.

Fitness for the Mommy Soul is all about discovering a workout routine that suits your lifestyle, needs, and preferences. It’s about making small, manageable changes to your daily routine that will help you feel more energized, confident, and balanced.

In this guide, I’ll share my stay-at-home mom workout schedule and provide tips for setting realistic fitness goals, designing a balanced workout routine, finding time for exercise in your daily schedule, incorporating your kids into your fitness journey, and staying motivated and accountable.

Stay-at-Home Mom Workout Schedule: Fitness for the Mommy Soul

stay at home mom workout schedule

Setting Realistic Fitness Goals

Before diving into a new workout routine, it’s essential to set realistic fitness goals that align with your current fitness level and lifestyle. Assess your physical abilities, time constraints, and personal preferences to create achievable goals tailored to your needs.

Assessing Your Current Fitness Level and Lifestyle

Take an honest look at your current fitness level, daily routine, and available resources (e.g., home gym equipment, nearby parks). This will help you determine what types of exercises are feasible and enjoyable for you.

Creating Achievable Goals Tailored to Your Needs

Set specific, measurable, attainable, relevant, and time-bound (SMART) goals that take into account your current fitness level and lifestyle. For example, if you’re new to exercise, a realistic goal might be to complete three 30-minute workouts per week for the next month.

Adjusting Goals as Needed to Maintain Motivation

As you progress in your fitness journey, reevaluate your goals and make adjustments as needed. If you’ve achieved a particular goal, set a new one to keep yourself challenged and motivated. If you’re struggling to meet a goal, reassess its attainability and make necessary changes to ensure success.

Designing a Balanced Workout Routine

Creating a balanced workout routine is essential for overall fitness and well-being. A well-rounded routine should include cardio, strength training, and flexibility exercises to target all major muscle groups and promote heart health, muscle strength, and flexibility.

The Benefits of a Balanced Workout Routine

Incorporating different types of exercise helps prevent boredom, reduces the risk of injury, and ensures that you’re working on all aspects of your fitness. It also allows you to make the most of the limited time you have available for workouts as a stay-at-home mom.

My Weekly Workout Schedule

Here’s an example of my stay-at-home mom workout schedule, which includes a mix of cardio, strength training, and flexibility exercises:

  • Monday: 30-minute brisk walk (cardio)
  • Tuesday: 30-minute bodyweight strength training session (strength)
  • Wednesday: Rest day or gentle stretching (flexibility)
  • Thursday: 20-minute high-intensity interval training (HIIT) workout (cardio + strength)
  • Friday: 30-minute yoga session (flexibility + strength)
  • Saturday: Family bike ride or hike (cardio)
  • Sunday: Rest day or gentle stretching (flexibility)

Tips for Creating a Balanced Routine

When designing your workout routine, consider the following tips:

  • Start with a warm-up and end with a cool-down to help prevent injury.
  • Include both low-impact and high-impact cardio exercises, such as walking, swimming, or dancing.
  • Incorporate a variety of strength training exercises that target different muscle groups, including push-ups, squats, and lunges.
  • Make time for flexibility exercises, such as yoga or Pilates, to improve range of motion and reduce muscle soreness.
  • Listen to your body and adjust your routine as needed. If you’re feeling particularly sore or tired, consider taking a rest day or opting for a gentle stretching session.

Finding Time for Exercise in Your Daily Schedule

As a stay-at-home mom, it can be challenging to find time for exercise amidst the chaos of daily life. However, with a little creativity and planning, it’s possible to incorporate workouts into your routine.

Strategies for Fitting Workouts into a Busy Stay-at-Home Mom Routine:

  • Schedule your workouts like appointments: Treat exercise as a non-negotiable part of your day by adding it to your calendar or to-do list.
  • Make the most of naptime: Use your child’s naptime as an opportunity to squeeze in a workout, even if it’s just 20 minutes.
  • Break your workouts into smaller segments: If you can’t find a solid block of time for exercise, try breaking your workout into shorter sessions throughout the day.

Making the Most of Naptime, Playtime, and Household Chores:

  • Incorporate exercise into playtime: Get active with your kids by playing tag, dancing, or jumping on a trampoline together.
  • Turn household chores into a workout: Boost your heart rate by doing lunges while vacuuming or squatting while picking up toys.
  • Use everyday items as workout equipment: Utilize items you already have at home, such as chairs for tricep dips or canned goods for bicep curls.

The Benefits of Short, High-Intensity Workouts:

  • Time-efficient: High-intensity interval training (HIIT) workouts can be completed in as little as 20 minutes, making them ideal for busy moms.
  • Effective: Research shows that HIIT workouts can improve cardiovascular fitness, increase calorie burn, and promote fat loss.
  • Adaptable: HIIT workouts can be modified to suit any fitness level and can be done with or without equipment.

Incorporating Your Kids into Your Fitness Routine

Getting your children involved in your fitness journey can be a fun and rewarding experience for both you and them. It not only helps you stay active but also teaches your kids the importance of physical activity and can strengthen family bonds.

Fun and Creative Ways to Exercise with Your Children:

  • Go for walks or bike rides together: Explore your neighborhood or local parks as a family, making it a fun and relaxing outing.
  • Hold family dance parties: Turn up the music and have a dance party in your living room, letting everyone show off their moves.
  • Participate in parent-child exercise classes: Many gyms and community centers offer exercise classes specifically designed for parents and children to attend together, such as mommy-and-me yoga or family Zumba classes.
  • Create an obstacle course: Create a basic obstacle course either in your backyard or living room. The course should include tasks such as going under chairs, leaping over pillows, and walking on a line of tape.

Teaching Your Kids the Importance of Physical Activity:

  • Lead by example: Show your children that exercise is an essential part of a healthy lifestyle by making it a regular part of your routine.
  • Discuss the benefits: Explain to your kids how physical activity helps build strong muscles, maintain a healthy weight, and improve mood and energy levels.
  • Encourage participation: Provide opportunities for your kids to explore different types of physical activities and sports, helping them discover what they enjoy most.

How Working Out Together Can Strengthen Family Bonds:

  • Shared experiences: Exercising together creates shared experiences and memories that can bring your family closer.
  • Teamwork: Participating in physical activities as a family fosters a sense of teamwork and cooperation.
  • Communication: Working out together provides an opportunity for open communication and bonding, as you encourage and motivate one another.

Staying Motivated and Accountable

Consistency is key when it comes to maintaining a successful workout routine. To stay motivated and accountable, consider the following strategies:

Tracking Progress and Celebrating Milestones:

  • Monitor your progress: Keep a workout journal or use a fitness app to track your workouts, noting your achievements and improvements over time.
  • Set mini-goals: Break down your larger fitness goals into smaller, more manageable milestones that you can celebrate along the way.
  • Reward yourself: Treat yourself to something special when you reach a milestone, such as a new workout outfit or a relaxing spa day.

Finding a Workout Buddy or Support Group:

  • Accountability partner: Connect with a friend or family member who shares your fitness goals, and commit to holding each other accountable for staying on track.
  • Join a group: Participate in a local exercise class, running club, or online fitness community to meet like-minded individuals who can offer support and encouragement.

Overcoming Common Obstacles and Setbacks:

  • Be flexible: Life happens, and sometimes you may need to adjust your workout routine to accommodate unexpected events. Remember that some exercise is better than none, so do what you can when you can.
  • Stay positive: Remind yourself of your accomplishments and progress, focusing on the positive aspects of your fitness journey.
  • Learn from setbacks: If you miss a workout or experience a setback, use it as an opportunity to evaluate your routine and make any necessary adjustments.

Creating a Supportive Environment for Your Fitness Journey

To stay committed to your fitness journey, it’s essential to create a supportive environment that fosters success. Here are some tips for cultivating a positive atmosphere for exercise at home and within your family:

Designate a workout space

Set aside a dedicated area in your home for exercise, whether it’s a spare room or a corner of your living room. Having a designated space can help you mentally prepare for your workouts and minimize distractions.

Keep exercise equipment accessible

Store your workout gear (e.g., yoga mat, resistance bands, dumbbells) in a visible and easily accessible location. This will serve as a visual reminder to stay active and make it easier to jump into a workout when you have the time.

Encourage family participation

Get your partner and children involved in your fitness journey by discussing your goals and inviting them to join you in physical activities. Their support and involvement can make your workouts more enjoyable and help keep you motivated.

Share your progress with loved ones

Regularly update your friends and family on your fitness journey, sharing your accomplishments and challenges. They can offer encouragement, advice, and even join you in your pursuit of a healthier lifestyle.

Embracing the Power of Self-Care as a Stay-at-Home Mom

As stay-at-home moms, we often put our needs on the back burner to care for our families. However, it’s crucial to recognize that taking care of ourselves is just as important. By prioritizing self-care, including regular exercise, we can be better equipped to handle the demands of motherhood and be positive role models for our children.

The importance of self-care

Self-care is not selfish; it’s necessary for maintaining our physical, emotional, and mental health. By taking care of ourselves, we’re better able to care for our families and enjoy our time with them.

Finding balance in your daily routine

Incorporate self-care activities, such as exercise, meditation, or hobbies, into your daily routine. Set aside time for yourself each day, even if it’s just a few minutes, to recharge and refocus.

Setting boundaries

Learn to say “no” when necessary and delegate tasks to your partner or other family members. This can help prevent burnout and ensure you have the time and energy to prioritize self-care.

Seeking support

Don’t be afraid to ask for help from friends, family, or professional resources when needed. Having a strong support system can make it easier to maintain a balanced lifestyle and prioritize self-care.


If you’re like me, you’d probably rather be snuggled up with your kids than going to the gym. But as a stay-at-home mom, it’s important to make time for yourself and recognize the power of self-care.

A regular workout routine can help you stay physically stronger and mentally sharper, giving you the energy and confidence you need to take on motherhood. With a little creativity and some flexibility, you can easily incorporate exercise into your daily routine and make it a priority.

Remember, consistency is key when it comes to maintaining a successful workout routine. Find creative ways to stay motivated and accountable that fit into your lifestyle, such as tracking progress or joining an online fitness community.

You know what? You CAN be a fit, healthy stay-at-home mom. You just have to make it happen!

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