We know, we know; finding time for gym exercises for busy parents can feel like mission impossible. Amidst juggling work, school runs, meal preparations and everything else in between, going to the gym can seem like a luxury rather than a necessity.
But we promise it’s worth scheduling in time. Your physical and emotional well-being can be greatly improved by even a brief workout, which will leave you feeling energised and prepared to take on the day. Rest assured—we’ve got you covered. We’ll go over some of the top gym routines for working parents in this blog post, which are made to work around your demanding schedule. Prepare to take back your fitness journey, one little exercise session at a time!
Here’s our top gym workouts for working parents below; they’re short, efficient, and suitable for beginners, so you can easily fit them into your busy schedule.
1. Treadmill Intervals: Increase Heart Rate and Burn Calories
For a fast, intense workout, treadmill intervals are great. In no time, you’ll burn calories and raise your heart rate.
Try this routine the next time you’re short on time.
- 5 minutes of brisk walking as a warm-up
- Interval 1: One minute of brisk strolling or brisk running
- Walking for two minutes to recover
- Continue for fifteen to twenty minutes.
- 5 minutes of leisurely walking to cool down
2. Circuit Training: Combining Cardio and Strength
Strength training and cardio are combined in circuit training for an incredibly effective exercise. You’ll maintain an elevated heart rate while engaging various muscle groups.
Here’s a mini-routine to try out next!
- Bodyweight squats – 10 reps
- Wall push-ups – 10 reps
- Marching in place – 1 minute
- Dumbbell rows (light weights) – 10 reps each side
- Plank (on knees if needed) – 30 seconds
- Repeat the circuit 2-3 times
Read also: Your Guide to Strength Training
3. Resistance Band Exercises
Resistance bands are great for busy parents (or anyone, really) because they’re portable, versatile and cheap to purchase. They can help you build strength and tone muscles, without needing a full set of dumbbells.
Example Routine:
- Banded squats – 10 reps
- Banded rows – 10 reps each side
- Banded bicep curls – 10 reps
- Banded tricep extensions – 10 reps
- Repeat for 2-3 rounds
4. Quick Strength Training
Strength training is essential for building muscle and boosting metabolism. Focus on compound exercises that work multiple muscle groups at once.
Example routine:
- Goblet squats (with light dumbbell) – 10 reps
- Dumbbell bench press – 10 reps
- Seated row machine – 10 reps
- Leg press machine – 10 reps
- Repeat for 2-3 rounds
5. HIIT (High-Intensity Interval Training)
HIIT workouts are perfect for busy moms because they are quick and incredibly effective. These workouts involve short bursts of intense exercise followed by brief periods of rest for recovery. The key is constant and consistent movement over the period of your workout.
Example Routine:
- Jumping jacks – 30 seconds
- Rest – 15 seconds
- Bodyweight squats – 30 seconds
- Rest – 15 seconds
- Knee lifts – 30 seconds
- Rest – 15 seconds
- Repeat for 3-4 rounds
6. Core Workouts
A strong core is crucial for overall fitness and stability. Incorporate core exercises into your routine to improve strength and posture.
Example Routine:
- Plank (on knees if needed) – 30 seconds
- Seated Russian twists (no weights or light weights) – 10 reps each side
- Bicycle crunches – 10 reps each side
- Leg raises – 10 reps
- Repeat for 2-3 rounds
7. Group Fitness Classes
Group fitness classes can be a fun and motivating way to work out. Many gyms offer classes like spinning, Zumba, and body pump that are designed to give you a full-body workout in a short amount of time.
Example Classes:
- Spinning (Indoor cycling) – 45 minutes
- Zumba – 45 minutes
- Body Pump – 60 minutes
8. Rowing Machine
The rowing machine provides a full-body workout that combines cardio and strength training. It’s efficient and low-impact, making it perfect for busy moms.
Example Routine:
- Warm-up: 5 minutes of easy rowing
- Rowing: 1 minute of moderate rowing
- Recovery: 1 minute of easy rowing
- Repeat for 10-15 minutes
- Cool-down: 5 minutes of easy rowing
9. Stretching and Flexibility
Don’t forget to incorporate stretching and flexibility exercises into your routine. They help improve muscle function and prevent injury.
Example Routine:
- Hamstring stretch – 1 minute each side
- Quad stretch – 1 minute each side
- Shoulder stretch – 1 minute each side
- Seated forward fold – 1 minute
- Repeat twice
Final thoughts
Finding time to exercise as a busy parent can be challenging, but it’s not impossible. Try incorporating these quick and effective gym exercises into your routine, and you can stay fit and healthy without taking too much time out of your day. Remember, consistency is key, and even short workouts can make a big difference over time.
Need a little help getting started? Get in touch with any of our GoFit staff to chat about your options and support available to get you on track. Find a GoFit gym near you today to begin!
