As a parent it can be tough to find the time to workout and stay in shape. Between work, keeping the house in order, and taking care of the kids there’s barely enough time sleep, let alone head to the gym several times a week.
But that doesn’t mean you can’t sneak in a little workout here and there. Here are several ways to workout while the kids play.
6 Ways to Workout While The Kids Play
The key to getting this done is to multitask and do a few exercises while the kids are playing, or napping, or working out right along with you.
How you make this work will of course depend on the age of your kids and your own circumstances, but here are some ideas to get you thinking.
You don’t need to spend loads of money on a babysitter, new equipment, or a gym membership to get in a workout while the kids play. Take a look at what you already have and what’s available around you and you’ll be surprised at the number of ways you can make it happen.
1. Baby Jogger, Bike or Scooter
Invest in a baby jogger if your kids are small enough to ride in a stroller. Strap them in when it’s time for a nap and walk or run around the neighborhood while they sleep.
If you have older kids, have them ride a bike or scooter and come along with you.
2. Parks and Playgrounds
Check out the parks and playgrounds in your area. If you’re lucky you can find one with a playground area in the middle and a walking path going around it. You can run or walk laps while the kids play on the playground.
And speaking of playgrounds or even the swing set you may have in your own backyard, take a look at it and see what kinds of exercises you can do on it.
You may be able to find a bar that allows you to do pull ups and chin ups while the kids play. Or use the steps leading up to the playground equipment to do some simple step workouts. Get creative and make it work.
Here are exercises you can do at the playground:
- Pull-ups – Also try chin-ups.
- Monkey bars – Also try crossing the bars sideways.
- Step-ups – Facing the steps, tep up and down on a set of steps, alternating legs. For an extra challenge do step-ups on a bench. To really get your heart rate going, jump up with both legs, then step down and repeats.
- Split squats – Stand with your back to bench, place one foot on the bench and one leg on the ground in front of you. Lower your body towards the ground then stand.
- Lunges – Also try walking lunges.
- Front leg raises – Facing the steps, step up with one leg while lifting the other leg up behind you.
- Lateral leg raises – Stand with one side to the steps. Keeping one foot on the step, lift the other leg up at your side. Do this for each side.
- Knee raises – Keep one leg on the step and one on the ground. Raise the knee of the leg on the ground towards your chest. Do this for each side.
- Tricep dips – On a bench or on the steps for an extra challenge.
- Push-ups – Off a bench, a step, or on the ground.
- Sit-ups – On a bench, on the slide with your feet up and your head at the bottom, or hanging upside down with your legs holding onto a climbing structure, perform sit-ups with knees bent. For an added challenge, do them with legs straight.
- Hanging knee raises – While hanging on a monkey bar, raise your knees to a 90-degree angle and lower. Raise and lower at a slower pace for extra challenge.
- Hanging leg raises – While hanging on a monkey bar, with legs straight raise your legs to a 90-degree angle with your body and lower. Raise and lower at a slower pace for extra challenge.
- Climb – Climb the fireman’s pole as high as you can before slide down.
- Body rows – Holding onto a bar at chest level or lower, keeping feet in place, lower your body into a tight plank position. With arms close to your sides, raise and lower your body pulling your chest to the bar.
3. Play with the Kids
And let’s not forget one of the best ways to workout while the kids play. It’s all about just going out and playing with them. Go on family bike rides, go for a hike, or take a Frisbee out to the park. Playing catch is a great way to get in an interval workout.
If you have access to a pool, playing water games is a sure way to burn off calories. It’s one of my favorites ways to workout while the kids play. You’ll be surprised how much of workout you can get just from running around with the kiddos.
4. Workout Together
Get the kids involved and do your workouts together. That could mean holding your baby while you do crunches and squats. Or maybe you turn on some fun music and have the kids dance around in the living room along with you. Even yoga can be fun for the kids and for you.
Put on a workout video or watch an online workout. The great thing about this option is you can pause the workout when you need to. You know, someone almost always needs a potty break or needs a diaper change. Here are some of my faves.
- Beachbody On Demand – There are so many workout options with this online subscription, including 21 Day Fix, Focus T25, P90X, CIZE, 10-Minute Trainer (perfect for when you’re really short on time), and more.
- Amazon Prime – If you have Amazon Prime, you can watch all sorts of workout videos. They’re all included for free with your Prime membership. Videos like 15 Minute Full Body Workout – Exercises to Tone and Lose Weight and Weight Loss Yoga Workout For Beginners w/ Erica Vetra. If you’re not a Prime member, you can try Amazon Prime on a 30-Day Free Trial.
- Jillian Michaels BODYSHRED- It’s Jillian Michaels. Need I say more? No questions asked, you know you’ll get a good workout with Jillian Michaels.
- Fé Fit Women’s Workout Program – All Skill Levels – This set includes 28 workout videos for women. Don’t know where to start with that many options? The set includes a 21 Day Exercise Program you can follow along so you don’t have to guess what to do next.
Working out together is a great way to spend quality time as a family and get everyone moving around more. And kids don’t mind burpees as much as adults do.
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5. Set Up a Playdate
Here’s another idea for you. Call up a friend and set up a playdate. The kids can play together while the parents workout. Or kids and parents can play games together.
You’d be surprised how much of a sweat you can get going jumping rope, skipping, running races, and even playing several rounds of tag or hopscotch.
6. Start an Exercise Group
Why not make it a regular event and gather other parents for an ongoing Exercise Group Meetup. Some local town groups offer free space to gather or exercise. Take turns with one or two parents watching the kids while the other parents workout. Rotate who provides the workout of the day. New to the neighborhood? Contact local moms and parenting groups to see if there’s one already in place.
Related Article: Tips on How to Win a Step Challenge
Let’s Do This!
As you can see, with a little creativity, you can still find time to stay in shape. So grab pen and paper and write down 3 ways you can workout while the kids play. Then plan a day or two this week to go and do it.
Do you have other ways to workout while the kids play? Which of the above ways are you going to try? Comment below. I’d love to know.
These are such great suggestions, I often use my kiddo as an excuse for why I can’t workout, but maybe I need to give a few of these tips a try!
I bet your kid would LOVE to play/workout with you 🙂
I do that too. I think I need to get them involved.
These are great tips!! I’m not yet a mom but I know that finding time to fit in workouts is so challenging for my friends who do have kiddos. Using what’s available (and playground equipment!) is pretty genius if you ask me 🙂
Thanks! Share this with your friends. They may get a few good ideas from it. And even if you don’t have kids, it’s still fun to workout at the playground 🙂
Who would have thought that it’s possible to still stay fit as a mother but you have shed more light on it. Thank you for sharing.
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Anything is possible if you put your mind to it 🙂
As a mom of 3 kids, I know how hard it can be to get a work out in, but I’ll give these a try. Thanks for the ideas.
Yes, it’s not easy, but definitely doable. And if you start early, you set your kids up to understand the importance of being healthy.
This is great! It’s important to work out with and/or in front of your kids because it teaches them to value health!
Yes, it’s so true! Especially with obesity rates so high and with the amount of time the kids, and us parents as well, spend on electronics, it’s so important to do what you can to lead a healthy lifestyle. What else do you do to teach them?
My son’s super active so getting creative with exercise comes easily (at this at this stage). We place more emphasis on making healthy snack choices so he can learn what helps provide his body with healthy energy 🙂
That’s fantastic! It’s great that you’re starting him off early so it’ll become second nature to him to choose wisely.
This is so informative and helpful. I’m always trying to do these types of things with the nieces and nephews.
Thanks! That’s great to hear. I bet they love it. What’s their favorite thing to do with you?
These are great tips for working out while with kids! There are no excuses. I do practice these sometimes as well.
Thanks! Which ones do you do and like best?
I love the idea of working out together! Great list 🙂
Thank you! And thanks for checking out the post.
Wait, you mean I’m not supposed to just sit on the bench at the park?? 😂 Kidding. Great tips. I used to do yoga with my kids before naptime.. back in the days of naptime…. I miss naps.
Hahaha, you can still sit once in a while. Just don’t fall asleep. That’s great you did yoga with the kids! Yes, naptime was sacred. I remember those days.
Great ideas! I don’t have children yet but I work from home, so these will definitely come in handy one day. Awesome site 🙂
Thanks! And thanks for taking the time to stop by.
This is a really good list.
Thanks for stopping by!
Trying to find a good exercise routine as a stay at home toddler mom is hard! Thanks so much for these ideas, I will definitely be adding them into our routine!
I’m so glad you’ll be able to use these ideas. Yes, it’s not easy to stay in shape while they kids are little, but with some creativity, it can be done.
Such great tips for parents to still maintain a healthy lifestyle:) thanks for sharing!
Thank you and thank you for stopping by.
These are great ideas. My son and I found a fitness park area on our walk yesterday and he enjoyed trying to do the fitness circuit.
Oh, that’s fantastic! You’re so lucky you have one near you. Did you try it?
Wow! You definitely have a lot of different workouts! I love a lot of these workouts and I will definitely be trying some of these once I have kids! Thanks!
Thanks! And thanks for checking this out 🙂
These are such great ideas. I’m big on oncidental fitness because with four littles who has time for anything else? I love your suggestions that include the kiddos like playing and taking them to the park!
It certainly is a challenge, but if you start early on getting the kids used to the fact that mommy wants to exercise or get moving, it’ll become second nature to them. Thanks for stopping by!
The Playground Exercises page is just what I need! I’m going to share this with my mom friends. Thanks!
That’s great! I’m sure they’ll find something they can use, too.
Thanks for checking them out.
I love dancing with my kids. We’re usually sweating when we’re done.
That’s awesome. Who needs a club when you can have a dance party in your own home.
I tried some of the exercises but I haven’t worked out in a while so they were challenging. But I’ll keep at it. Thank you for sharing this.
We all start somewhere, but the important thing is you got started. Now keep it up and you’ll be looking for ways to make them more challenging before you know it.
Nice read, I just passed this onto a friend. We get our kids together a couple times a week and this would be great to do in our backyards.
What’s fantastic. I hope you guys enjoy it 🙂
These are great ideas!
Thanks for checking them out. Have fun with the kids!
this is Great!
Thank you! And thanks for checking it out.