10 Quick and Easy Ways for Busy Parents to Squeeze in Exercise

Balancing a successful career and parenting can make finding time for exercise seem impossible. However, maintaining your health is crucial for sustaining the energy and focus required to manage both. Here are some practical tips to help you integrate exercise into your busy schedule, ensuring you stay fit and energized.

Quick Workouts

1. High-Intensity Interval Training (HIIT): HIIT workouts are perfect for busy parents. These short, intense workouts can be completed in 15-20 minutes and effectively burn calories and improve cardiovascular health. You can find numerous HIIT routines online that require no equipment and can be done at home or in the office.

2. Bodyweight Exercises: Exercises like push-ups, squats, lunges, and planks can be done anywhere and don't require any equipment. A 10-15 minute routine of these exercises can provide a full-body workout.

3. 7-Minute Workout: The 7-minute workout is a scientifically-backed, high-intensity circuit training routine that combines cardio and strength training. It consists of 12 exercises performed for 30 seconds each with a 10-second rest in between. This workout can be done in a small space and is great for a quick fitness boost.

On-Demand Workout Videos

1. Streaming Services: Many streaming platforms offer on-demand workout videos. Services like Beachbody On Demand, Peloton, and YouTube have a wide range of classes, from yoga and Pilates to dance and strength training. You can choose workouts based on your available time and preferred intensity level.

2. Fitness Apps: Apps like Nike Training Club, Aaptiv, and MyFitnessPal provide guided workouts that you can follow along with at home. These apps often have programs tailored to different fitness levels and goals, making it easy to find something that fits your schedule and needs.

"15 Minute Home Cardio Kickboxing Workout "

10-Minute Exercise Movements During the Workday

1. Desk Exercises: Incorporate simple exercises during your workday. Every few hours, take a 10-minute break to do some desk exercises like seated leg lifts, chair squats, or standing calf raises. These movements can help improve circulation and reduce the risk of sedentary-related health issues.

2. Stretching Routines: Stretching is a great way to relieve tension and increase flexibility. Perform a series of stretches during your workday, focusing on major muscle groups. This can help prevent stiffness and improve your overall well-being.

3. Walking Meetings: Instead of sitting in a conference room, suggest a walking meeting. Walking meetings can boost creativity, improve mood, and provide a moderate form of exercise. It's a simple way to incorporate more physical activity into your day.

Additional Recommendations

1. Early Morning Workouts: Waking up 30 minutes earlier to fit in a workout can set a positive tone for the day. Morning exercise boosts metabolism and provides an energy boost that lasts throughout the day.

2. Family Activities: Turn exercise into family time. Activities like biking, hiking, or playing sports with your kids not only help you stay active but also strengthen family bonds.

3. Lunchtime Workouts: Use your lunch break for a quick workout session. A brisk walk, a short gym session, or a yoga class can rejuvenate you for the second half of the workday.

4. Multitasking Workouts: Combine exercise with other activities. For example, you can do squats or lunges while watching TV, or use a stationary bike while reading emails or reviewing documents.

5. Consistency Over Intensity: Remember, consistency is key. Even small amounts of daily exercise can add up to significant health benefits over time. Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity each week, as recommended by the CDC.

Finding time to exercise as a busy parent with a career requires creativity and planning. By incorporating quick workouts, using on-demand videos, taking advantage of short exercise breaks during the workday, and making exercise a family affair, you can achieve a balanced and healthy lifestyle. Prioritizing your health will not only make you a better parent and professional but also set a positive example for your children.

Learn more about how to prioritize your health and wellness a busy parent in the brand new E-Book "Weight Loss Strategies Revealed: Top 25 Questions Answered." Get your copy for only $6.99.