Between driving to running the kids around, keeping them fed, and trying to keep the house from looking like a tornado hit, when it comes to working out, it can be difficult to find the time to fit in effective workouts. But taking just a few minutes a day to focus on your own health and wellness can make a big difference in your energy, mood, and even patience levels (both you and the kids!).
The trick is knowing how to use your limited time wisely to get in effective workouts that don’t require special equipment or even needing to leave the house. This quick workout guide will give you exercise combos, efficient formats like HIIT and Tabata, and tips to make the most out of every minute. You’ll learn how taking small breaks throughout the day to get your heart pumping and release feel-good endorphins can help you feel great and still have the time and energy to care for your kids!
Setting Yourself Up for Success
No need to overcomplicate it or try to make something work that just doesn’t work for you and your life. Start off with a weekly plan. Find time in your schedule each week that you can fit some exercise in. It can be as little as 10 minutes here and there throughout the day. Mark it on your calendar, so you don’t forget or schedule something else in it’s place.
Get prepared ahead of time. Once you have it on your calendar make sure you have what you need to make it happen. Think about what you need to do or have so it can work. Do you need to pack some gym clothes, a water bottle, or a protein snack before you head out in the morning? Or, if you’re working out at home, set your workout clothes out the night before. These things can save time the day of and help you feel more prepared to follow through.
Also, make sure you have what is required for the type of workout you plan on doing. Do you need a mat, weights, resistance bands, or just enough space? Make sure these things are easily accessible when you’re ready to use them. You don’t want to put another roadblock in your way after all, right?
The Most Effective Workouts When You’re Short on Time
When you don’t have a lot of time to work with, you want to make the time you do have count. First, let me say, the most effective workout is always going to be the one that you’ll actually do. So, pick something you don’t dread doing.
After giving some thought to the types of exercise you enjoy, you’ll want to choose something that helps build muscle, boosts your metabolism, and get your heart rate and breathing up for an effective workout. When you’re short on time, that might mean heavier weights or upping the intensity to get to that point quicker.
Some great ways achieve this with interval training (HIIT), strength circuits (so you don’t need long rests between sets), or yoga flows that combine strength balance and flexibility.
You can make up your own ahead of time, or check out some of the HIIT and strength workouts that I’ve created for you.
Making the Most of 10-15 Minute Workouts
The key is to get the same amount of work in in less time. By doing the types of workouts listed above, you’re able to do that.
When you do HIIT, you work on endurance, power, and strength all at once. This type of workout has little rest in between sets, so you’re keeping your heart rate and breathing up and not wasting time during the workout. It also creates a metabolism boost that could last up to 48 Hours.
HIIT/Tabata workouts could take as little as 4 minutes!
If you choose weight training as your preferred workout make sure you’re using your time efficiently. Instead of focusing on one body part/muscle at a time, think about doing exercises that use a combination of muscles at once, for example, a squat with a bicep curl. These compound movements will definitely save you some time and get your heart rate up quicker.
Also, you’ll want to go with a circuit style workout, so you can move from one exercise to the next with little to no rest in between sets. No need to waste that time. You can easily move from an exercise the works your upper body one that that works the legs or one that works the chest and then the back.
Cutting out the rest time and combining exercises could easily cut your workout time in half.
Setting a timer is a great way to stay on track and within you time limit as well.
Sneaking in Additional Movement
It’s great to have regularly consistent workouts scheduled on the calendar, but it’s also important to fit movement into your day that doesn’t require changing into workout gear or hitting the gym. There are plenty of times you can fit in a little extra movement without taking up much time.
Try setting a timer for each hour during the day to remind you to get up and move. Take a few laps around the office or house or stand up and stretch for a few minutes.
We all have times that we are standing around waiting on something. Use that time to do some squats or calf raises. Anything that gets those muscles fired up a little.
The point is to use the short times we have throughout the day to move our bodies, so they don’t get stiff and weak. Moving frequently keeps us strong, flexible, and pain free.
Start Small for a Big Difference
Even with the demands on your time as a busy mom, taking small chunks out of your day for self-care through quick workouts can add up to huge benefits for your physical and mental health. By setting yourself up for success, maximizing short workout formats, and taking advantage of moments in your day, you can begin boosting your energy levels, mood, and even patience with your kids. Don’t let perfection be the enemy of progress – doing something is better than nothing. Be patient with yourself and your journey. The simple act of trying each day will start to boost your strength, health and confidence over time.
You’ve totally got this!
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