working mom workout schedule

5 Simple Tips to Create a Working Mom Workout Schedule

As a working mom, you likely face numerous challenges every single day, especially while your littles are too little to look after themselves. We manage the home, office, and look after our children all at the same time. We are multitasking champions often preparing business presentations mentally and tidying up the house simultaneously.

By the end of the day, there is no doubt that a working moms would have done all the activities and the chores. This is why working moms are usually called supermoms because they get it all done. However, for all this to happen, we need to be in the best of physical shape, and to be in shape, there has to be a working mom workout schedule.

Because without schedules (also to do lists, post-it notes, etc), its hard to keep track of everything and often the first things to fall off the to do list are the things that are strictly for you! Are you a working mom that has trouble staying in shape and fit? If yes, we have got you covered. 

Every mama deserves a break! 

Here’s everything you need to know when it comes to a busy mom workout schedule.

working mom workout schedule

This post contains affiliate links and I may earn a small commission when you click on the links at no additional cost to you. You can read our entire affiliate disclosure here.

How Do Working Moms Find Time To Exercise?

When it comes to supermoms, it’s a no-brainer that they are the busiest people on the face of the earth. More importantly, having a child and having to earn at the same time can become quite difficult. In most cases, your yoga mat may simply end up in a corner and the only activity it will be doing is collecting dust.

Hold up, you do not have to be worried about this. You are not alone and there are many working moms in the same boat as you. But, not for long. Here’s how you can get yourself your own working mom fitness schedule.

Find The Will To Exercise

When it comes to working out and starting a healthy lifestyle, you need to have the will to exercise. Do you want to try to fit into your old pair of jeans? What do you want that you currently lack? If you are having trouble, allow me to help you find the will.

Working out is the only thing apart from a healthy diet that will keep you healthy, active, energetic, and strong. There are many health benefits that you can get by simply working out. These include:

  1. Working out can provide your cognitive function a significant boost and help prevent cognitive decline.
  2. Working out will help you deal with anxiety and depression better.
  3. It  will allow you to get the quality sleep that you deserve.
  4. Working out will also lower the risk of chronic diseases such as heart complications, type 2 diabetes, cancers of certain types, and hypertension.

If you cannot find the will to exercises, simply going through the benefits of working out can be enough for you to kick your fitness routine in gear!

Make It A Priority And Get It Done

To stay fit, you need to exercise, and to exercise, you need to make it a priority and get it done. We understand finding time to exercise can be difficult. But, there is a simple workaround for that. Do you have breaks during your work time? If yes, you can simply utilize the most out of that time by exercising.

So many times we don’t necessarily choose to neglect our health, but we instead find other things we feel are more important, because quite honestly we believe it to be sort of selfish to take additional time out of our day from our kids to do something that is good for only us!

I want to tell it to you straight sister! Your self-care is not selfish. It is imperative for you to be the best mama you can be. So care for those babies of yours by taking the time to steward your health well!

Put it this way, a working mom needs a healthy diet to stay active, energetic, and free from sickness. A healthy diet is something that is considered a priority and is compulsory for a supermom. There is no way around this or else a supermom might suffer from bad health or poor energy levels. In fact, eating healthy is essentially a part of working mom routines.

Now apply the same logic to exercising. Exercise is what makes a person stay in the best physical shape. Start by creating a time block in your daily or weekly schedule and dedicate that specific time slot to your exercise. Since it will be a part of your daily or weekly schedule, you will not have to worry about not finding the time to exercise.

Have A Look At Your Routine And Figure Out A ‘When’ And ‘Where’ For Your Working Mom Workout Schedule

Deciding the when and where for a working mom workout schedule can become quite tricky since your daily or weekly schedules will most probably be filled with activities and goals every day. What works best for many working moms is when their child is asleep.

With the child being asleep, you will not have to worry about being distracted by your adorable little baby. To get the most out of your busy mom workout goals, try choosing a time when your child is asleep. It could either be after you wake up (you will have to wake up before your child) or after you put your child to bed at night.

Our recommendation to you would be that you should try working out in the morning. If you usually get up around 6:30 in the morning, try waking up at 5:45 AM or 6:00 AM. You will have about 30 to 45 minutes to allocate to your working mom workout schedule.

This is due to the fact that at night, a typical working mom would rather prefer taking a shower than exercising. Besides, after a busy day looking after your child and managing work, it is highly unlikely that you will have the energy to work out. So, figure out what time works best for you and act accordingly.

Be Flexible With Your Busy Mom Workout Schedule

Children tend to follow routines. But, they will only follow their routines and do not worry about your routines. For instance, you might plan on going for a jog, and right when you are about to leave, your child may ask for something. When things like this happen, the chances of you working out the same day will become slim to none.

This is due to the fact that you will probably be demotivated since the only 30 or 45 minutes that you managed to take out from your busy schedules will go down the drain. A mom working out has to face problems like these. This is why you have to be flexible with your working mom schedule. If things do not work out for you, be prepared to move your workout plans to the next day.

Start Small And Don’t Jump in too Big

When it comes to workouts for busy moms, there are many exercises that you will come across. Some will require you to burn a lot of calories and some will be small and easy to do. If you have had a break between your previous workout routines or you have never worked out, you need to start small.

Take it slow and try focusing on the simpler exercises rather than the complicated and complex exercises. You do not want to start with complex exercises only to end up with sore muscles. To get you started, here are some examples of easy and basic exercises to help you start small and not overwork mistakenly.

These include:

  • Walking briskly (2 to 3 miles per hour or faster)
  • Bicycling
  • Vinyasa or power yoga
  • Yard work (such as mowing the lawn, pulling weeds, planting flowers, etc.)

Track Your Progress

It might seem crazy but it will serve as a motivation for you and give you a sense of accomplishment. Not sure how it is going to motivate you? Let’s put it this way; If you ever slip up and lose the allocated time for your workout schedule, you will be demotivated. However, if you have been tracking your progress, it will provide you with a glimpse of how far you have come.

A good way to track your progress is to use a monthly calendar with boxes to write stuff on. For instance, if on any specific day of the week, you worked on your lower body for 20 minutes, note it down. Do the same thing for your back, shoulders, and more importantly, LEG DAYS! I love this fitness journal to track my day to day activity!

Not only will this provide you with motivation, but it will also help you keep track of what part of your body have you exercised on. You need to focus on your entire body rather than working on just your lower body or your upper body. That’s not all, we still have a lot more for you so continue reading to ensure you do not miss out on anything that other supermoms do.

How Can A Busy Working Mom Lose Weight?

Being a supermom is no small feat. This is why you have to be at the top of everything to stay the superhero that you are. Unfortunately, supermoms might sometimes have trouble losing weight after giving birth to their child.

If you are on the lookout for ways to lose weight, we have got you covered. Here are some tips to help you lose weight as a busy working mom.

  • Get a healthy diet – Make sure it is low in carbs and does not have a too high or too low level of protein (3 to 6 ounces a day would suffice).
  • Exercise frequently – Along with having a healthy diet, you also need to burn off those calories.
  • Avoid being stressed or it will lead to an imbalance in your insulin levels which may end up being a source of weight gain for you.
  • Get a good night’s sleep every day. If you exercise frequently, you will have no trouble sleeping like a baby at night.

How Do You Find Time To Exercise With A Busy Schedule?

Are you worried you might not be able to fill up your monthly calendar slots with your exercise accomplishment? If yes, stop worrying and relax.

We have got you covered!

We understand it is difficult to find time to exercise with a busy schedule. All you need to do is to adapt to your busy schedules and take decisive actions. To get you started, here are some tips.

  • The ideal time to exercise is when you have no other distractions. Ideally, it will mostly be before your work hours when your child is asleep. However, if that isn’t feasible, you can exercise during lunchtime or your break from work.
  • Make your kids your workout buddies. What better than breaking a sweat when you’re doing your child’s chores. If you’re at the park, do squats. If your child is taking a bath, do some lower body exercises at the bathroom counter. Or, blast some music during your child’s fun time activities, and dance! Get in on the fun and have a cardio blast!
  • Get a mom squad to workout with while you take your kid in the stroller to the park. A little stroller group with other working moms is all you need to stay motivated, work out, and have fun at the same time!

Sample Exercise Schedule For Working Moms

Having trouble figuring out a schedule of workouts for busy moms? Here’s our take:

  • Monday – wake up at 5:45 am and go for a jog before waking up your child.
  • Tuesday – wake up at 6:00 am, warm-up, and do some upper body exercises.
  • Wednesday – wake up at 6:00 am, warm-up and do some lower body exercises.
  • Thursday – off from fitness. Get a few extra minutes of sleep and get a healthy breakfast.
  • Friday – off from fitness.
  • Saturday – wake up at 6:15 and go for a jog.
  • Sunday – off from fitness and work


Being a mom working out becomes the most important part of staying healthy and active apart from having a healthy diet. Supermoms need to be energetic and in the best of physical shape to be the superheroes that they are. But for that, you require a workout schedule.

With a proper workout schedule, not only will you be able to stay active and energetic, but you will also stay away from chronic diseases and improve the quality of your life significantly.

Sharing is caring!

Leave a Comment

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.