Are you struggling to work out as a new mom? Here are 10 practical tips to help you find more time to work out even with a new baby.





This post contains affiliate links. For more information, see my disclosures here.



Do you feel like time is the one thing that’s holding you back from working out as a new mom? Life just got really busy all of a sudden now that a baby is in the mix. I get it.

I have always been a busy person, and with each new baby (4 to be exact), I got busier and busier. 

So I know where you are right now and how you are feeling as a busy new mama.

To help with this season of business in your life, I wanted to give you 10 quick tips you can do to help find more time in your day-to-day life to work out and take care of yourself.


How To Find Time To Work Out As A New Mom: 10 Practical Tips

1. Set Screen Time Limits On Your Phone

These timers and “limits” are built into the settings of your phone so you can set limits on how much screen time you are allowed to have for each app or social media platform.

Freeing up the hours of time you spend on social will surely allot at least 15-30 minutes for a great workout. Or better yet, do your IG scrolling while on the treadmill so you kill two birds with one stone.

Related: How To Start Working Out After Having A Baby When You Get No Sleep

2. Wake up 15 minutes early, but go to bed 15 minutes earlier also

Brush your teeth, wash your face and get your jammies on while you are watching HGTV before bed. And be sure to get to bed 15 minutes earlier than you usually do so that you can wake up 15 minutes earlier.

Wear your workout clothes to bed so when you wake up, you don’t waste time finding your clothes and putting them on. You should have already spent the night before doing that.

3. Make Your Morning Alarm Permanent

Keep your morning alarm set on your phone permanently for the same exact time each morning. This routine of waking at the exact time every day will eventually regulate your body and you will adapt sooner to the schedule change. Using the SLEEP app on the apple iPhone is a game changer. 

It’s so much harder to get on a consistent routine when one day you wake up at 5:30 am and the next day 7 am. Your body gets confused, and it’s hard to keep that habit going. 

4. Make a to-do list and include your workout at the top of the list

We all have running lists of things to do, but there are some that are a priority. Make your workout a priority, at least in the top 3 of your to-do list.

Keep your to-do list short, I prefer 6 things on the list. Whatever you don’t accomplish on the list from day one, carry it over into day 2. But always keep your workout on the list.

5. Batch cooking is a huge time saver

Batching out days to cook and meal prep is the biggest time-saver of them all. You can knock out 3 meals in a 1 hour time block compared to spending 3 hours doing 3 separate meals on 3 separate days.

You find recipes that use most of the same ingredients with a bit of a variation to the meal and you’ll have 3 meals prepped for the busy week ahead, saving you time for your workout.

6. Utilize moments of uncontrollable down time

We all have lulls in our day. Like waiting at the post office to make a delivery, or sitting in traffic while trying to make your doctor’s appointment, or some other delay. When a delay occurs and you are stuck with nothing to do, rather than picking up your phone to scroll Facebook, start doing some body weighted exercises or isometrics (that go unnoticed).

You don’t need a gym or heavy equipment to get a mini workout in. But you do have to think outside the box and be spontaneous with your exercise choices.

7. Crack down on a schedule

Schedules are by far the best way to make time appear out of thin air. Get out your calendar, write down what the month of June is going to look like and give it a good look over.

Do you have any important appointments or events? Do you see any open days with nothing to do?

Write down “workout” in as many open spaces as you can find. Make it a priority early on to actually schedule yourself a “gym day” even if your gym day is in your own home.

Doing this simple schedule will allow you to visualize what little time you have, or how much free time you actually have.

If you just so happen to have very little time, I recommend you break down your schedule hour by hour. 

8. Multitasking is a must

If you can find ways to multitask, you basically cut your work time in half and free up tons of time in your day. Can you brush your teeth and make the bed at the same time? I do!

Can you call your mom while sweeping the floor? How about watching your favorite Netflix show while folding laundry. Doing two things at once might just have to be a new norm for you if you want to make healthy lifestyle changes a priority, which I know you do.

9. Break it up

You do NOT need to workout for 30 to 60 minutes all in one swoop. Definitely not necessary. You can break it up into three 15 minute workouts throughout the day. One before breakfast, before lunch and before dinner if you need to.

Sometimes you get discouraged when you look at a workout as a big mountain to climb, a 60 minute mountain. But if you just have to climb up a small hill, let’s say a 15 minute hill, that’s a lot easier to manage. Scale the hill today and eventually you will be able to climb the mountain another day. 

10. Meal time

Shorten the length of time you spend eating meals. If you spend 15 minutes eating breakfast, cut it down to 10 minutes. A 30 minute lunch break can be decreased to 20 minutes and use the extra 10 minutes as workout time.

Rather than a long drawn out meal at a sit down restaurant, opt-in for a quick grab-and-go meal from Panera and spend that extra time saved for a brisk evening walk. It’s all about finding the right balance. 

*Bonus Tip: Work Out WITH Your Baby

Mommy and me workouts are by far the most fun way to save time in your day-to-day mommy life. Strap your baby in a carrier while you do your squats and lunges, or better yet, do tummy time with your baby while you do your planks and push-ups. There are so many ways to incorporate your baby into your workout. Here is my all time favorite Mommy & Me Workout with video included!

This post contains affiliate links. For more information, see my disclosures here.

*It is important to always consult your doctor before beginning any exercise program and get medical clearance. Always warm up thoroughly and stretch after all workouts. and Jena Bradley will be not be responsible or liable for any injury sustained while exercising at home, gym or elsewhere. Perform exercises at your own risk.

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