How to Get in a Home Workout with Young Kids

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Being a mom of small kids is a full-body workout—lifting babies, chasing toddlers, and constantly bending over to pick up toys (again).

But let’s be honest—while mom life is active, it’s not always the kind of daily exercise that helps you feel strong, energized, and ready to take on the day.

A little over a year after having my second, I was feeling sluggish and unhappy with myself. I struggled to chase after my kids and play with them how I wanted to.

Before kids, I played roller derby and worked out all the time, so I was used to feeling strong. I didn’t feel strong anymore.

For a long time it felt impossible to get even a home workout in—let alone go to the gym.

But one day, my husband and I decided to make some changes and figure out how to get into better shape to chase our kids and feel strong again.

I knew I had to figure it out, so I tried a few things and landed on a routine that works for us. And now we’re so much stronger and able to chase our kids around—and we’re much happier.

Through trial and error, I’ve found that a consistent home workout routine is not only possible with young kids around—it can actually be fun and empowering.

Why Home Workouts Matter for Moms

Exercise isn’t just about fitting into your pre-baby jeans. Sure, that would be nice.

But for me, it’s about feeling strong enough to carry my toddler and the groceries. It’s about running with my kids instead of watching them run around.

And it’s about boosting your mood, releasing stress, and taking care of yourself. Because let’s face it—when you’re taking care of everyone else, self care for busy moms often gets pushed to the back burner.

Getting in a daily workout helps you keep up with your kids’ energy, builds stamina, and supports your mental health. It’s one of those self care activities that fuels everything else you do.

And the best part? You can make it work—right in your living room.

How to Make a Home Workout Happen with Kids Around

You don’t need a quiet house and a perfectly curated space to start a home workout routine. You just need a little creativity, flexibility, and a whole lot of grace.

1. Involve Your Kids

Toddlers and preschoolers love to copy what you’re doing. So let them join in!

• Turn on a kid-friendly workout video and do it together.
• Give them a yoga mat or towel so they feel “official.”
• Teach them how to do squats, lunges, or jumping jacks.
• Turn on music and have a dance party—that’s cardio!

Making your home exercise into a game or dance party turns your daily workout into bonding time, and they’ll love “exercising like mom.”

What I landed on for a workout routine is we do 24 rounds of 40 seconds on 20 seconds of rest. We alternate between an exercise I want to do and something my oldest son wants to do.

So, for example, this is a portion of what it may look like:

Squats

Rest

Walk like a penguin

Rest

Bridge march

Rest

Pretend to be a snowplow

Rest

The only stipulation for my son’s turn is that we have to keep moving. And he loves it. He often will ask if we can do exercises because he has so much fun.

2. Use Independent Play to Your Advantage

Sometimes, you just need 20 uninterrupted minutes. And yes—it is possible!

Set your kids up with a safe, independent activity while you knock out your home workout. Try:

• Coloring or sticker books
• Audiobooks or podcasts for kids
• Puzzles or building toys
• Sensory bins or water play (outdoors or in the tub!)

Pro tip: Save these special activities only for your workout time so they stay exciting.

My husband and I have also taken advantage of the small amount of screen time my kids get to do a weight routine on the weekends.

3. Sneak in Movement Throughout the Day

You don’t have to block off a full hour. Short bursts of movement add up!

• Do 10 minutes of yoga while your baby plays next to you.
• Knock out a strength circuit while dinner’s in the oven.
• Do squats during story time or wall sits while brushing teeth.

Something else my husband and I do is make sure we get 8-10k steps in a day. We always have our phones in our pockets, so we set a daily goal on our pedometer app.

Sometimes, it’s easy to get those steps, but some days, it looks like us pacing around the house or marching in place while doing other tasks. At first, we felt silly, but we got those steps in.

This is exercise at home in its most real-life form. It doesn’t have to be perfect—it just has to happen.

4. Get Up Early (Or Stay Up a Tiny Bit Later)

I’ll admit this one isn’t for me. I am NOT an early bird! But it is something my husband does sometimes.

He works a sedentary 9-5 office job. We have a walking pad, but he’s often in meetings and doesn’t get a chance to use it. If, at the end of the day, he doesn’t have the number of steps he wants, he’ll stay up an extra half hour to hit his goal.

If your kids aren’t into joining you and independent play isn’t cutting it, consider the early morning or post-bedtime route.

• Set your clothes out the night before.
• Keep a short and simple routine ready to go (YouTube, fitness app, or your own plan).
• Remind yourself how amazing you feel after moving your body.

We have two days a week that the kids go to their Grandmum’s house, and we work together at home. On those days, we have a weight routine that we do together.

It takes just under a half hour, and we don’t feel guilty about taking that break for our health.

Move in a Way You Actually Enjoy

This one’s huge. If you hate the workout you’re doing, you won’t stick with it. And you don’t have to!

There are so many fun ways to exercise—from dancing in your kitchen to doing bodyweight circuits to yoga flows or Pilates videos. Find something you look forward to.

There are so many fitness influencers out there telling you what you need to do—don’t worry about all that. I took what moves I wanted from what I was seeing and ignored what I didn’t.

The workout I do with my kids is a mish-mash of things I enjoy doing.

You’re more likely to create a sustainable daily exercise routine when it’s something that makes you feel good—not something that feels like a chore.

Workout Tips to Keep You Going

• Keep it visible: Leave your mat or dumbbells out as a reminder.
• Make it a routine: We usually do our exercises at the same time each day.
• Dress the part: Sometimes, putting on your workout gear is half the battle.
• Celebrate small wins: Ten minutes? Amazing. A full 30? You’re crushing it.
• Track your progress: Not for perfection, but to notice how much stronger and more energized you feel.

Home Workout = Self Care

Don’t underestimate how powerful a consistent home workout can be. It’s not about pressure or performance—it’s about you. Taking 15–30 minutes for self care at home through movement helps you:

• Reduce stress and anxiety
• Sleep better
• Feel stronger and more confident
• Be more present and patient with your kids

In other words, self care doesn’t always look like rest—it can look like sweat and smiles, too.

Getting in That Movement

You don’t need fancy equipment, hours of free time, or total silence to get a home workout in. What you do need is a little flexibility, some creativity, and a mindset that says, “I’m worth this.”

Because you are.

So whether you’re dancing with your toddler, squeezing in squats during screen time, or stretching after bedtime—remember that every bit counts.

This is self care for busy moms, and it’s one of the most empowering things you can do—not just for your body but for your whole self.