How I Make Time for Exercise as a Stay-at-Home Mom

Being a stay-at-home mom means my schedule can get pretty hectic, and finding time for exercise can feel like a challenge. But I’ve figured out a simple routine that works for me—nothing too crazy, just something I can fit in during my kid’s nap time. I keep it around 45 minutes, so it doesn’t throw off my day. Plus, I can even get a head start on lunch prep for my little one before he wakes up!

Equipment Needed:

1. Kettlebells (10lb and 20lb) – For squats, deadlifts, and sumo squats

2. Dumbbells (optional) – You can use these instead of kettlebells if preferred

3. Resistance Bands – For assisted pull-ups and chin-ups

4. Jump Rope – For warming up and cardio intervals

5. Pull-up Bar – For assisted pull-ups and chin-ups

6. Exercise Mat (optional) – For comfort during floor exercises like planks and leg raises

Here’s what my typical routine looks like:

Warm-up: 5 Minutes of Jump Rope

Jump rope is my go-to warm-up because it’s quick, gets my heart rate up, and works my whole body. I do this for about 5 minutes, just enough to get my body moving and ready for the rest of the workout.

Leg Work

For my legs, I like to switch things up with a few different types of squats and deadlifts using my 10lb and 20lb kettlebells. These exercises hit pretty much every part of my legs. Here’s how I do them:

1. Goblet Squat (Kettlebell or Dumbbell)Targets: Quads, glutes, core

   • How to do it: Stand with your feet shoulder-width apart, holding a weight close to your chest (like a kettlebell or dumbbell). Lower into a squat, keeping your chest up and your knees behind your toes. Push through your heels to stand back up, squeezing your glutes at the top.

   • Tip: Keep your core tight to support your back as you squat down.

2. Kettlebell DeadliftTargets: Hamstrings, glutes, lower back

   • How to do it: Stand with your feet hip-width apart, holding a kettlebell with both hands in front of your thighs. With a slight bend in your knees, push your hips back, lowering the kettlebell toward the floor while keeping a straight back. Stand back up by driving your hips forward and squeezing your glutes.

   • Tip: Focus on hinging at your hips, not bending your knees too much. Keep the kettlebell close to your body as you lower it.

3. Sumo Squat (Kettlebell or Dumbbell)Targets: Inner thighs, glutes, quads

   • How to do it: Stand with your feet wider than shoulder-width apart, toes pointed outward. Hold a kettlebell or dumbbell in front of you. Lower into a squat, keeping your chest up and your knees tracking over your toes. Push through your heels to return to standing.

   • Tip: Keep your core engaged and avoid leaning forward as you squat down.

4. Romanian Deadlift (Kettlebell or Dumbbell)Targets: Hamstrings, glutes

   • How to do it: Stand with your feet hip-width apart, holding a kettlebell or dumbbell. With a slight bend in your knees, hinge at your hips and lower the weight toward the floor, keeping a neutral spine. Stand back up by driving your hips forward and using your glutes.

   • Tip: Engage your glutes and hamstrings to move the weight, and keep your back flat.

Upper Body: Assisted Pull-ups and Chin-ups with Bands

For upper body, I use a resistance band for both pull-ups and chin-ups. They’re both great for building upper body strength—especially for your back, shoulders, and arms. The resistance band helps me get more reps in and works my muscles.

1. Assisted Pull-ups (with Bands)Targets: Upper back, biceps, shoulders

• How to do it: Loop a resistance band over the pull-up bar and place your feet or knees in the band. Grab the bar with your palms facing away from you (overhand grip). Pull yourself up, bringing your chin above the bar, then lower yourself back down with control.

• Tip: Keep your chest engaged and elbows pointed down as you pull yourself up.

2. Assisted Chin-ups (with Bands)Targets: Biceps, upper back, forearms

• How to do it: Similar to pull-ups, but with your palms facing toward you (underhand grip). Place your feet or knees in the resistance band for assistance, then pull yourself up so your chin reaches above the bar. Slowly lower back down.

• Tip: Focus on using your biceps to help lift yourself, and avoid swinging.

Note: Just to be real—I'm not yet doing full pull-ups or chin-ups on my own. But I’m working on it! Maybe one day I’ll be doing these unassisted. Until then, I’m grateful fo the resistance bands to give me that extra boost.

Core Work: Abs + Jump Rope

To finish my workout, I alternate between core exercises and jump rope to keep things moving and burn some extra calories. Here are a couple of ab exercises I like:

1. Plank with Shoulder TapsTargets: Core (especially obliques and shoulders)

   • How to do it: Start in a high plank position, hands under your shoulders and body in a straight line. Tap one shoulder with the opposite hand, then alternate sides. Try to minimize any side-to-side rocking.

   • Tip: Keep your core tight to avoid any hip movement.

2. Leg RaisesTargets: Lower abs and hip flexors

   • How to do it: Lie flat on your back, legs straight and arms at your sides or tucked under your hips for support. Slowly raise your legs toward the ceiling, then lower them back down without letting your feet touch the ground.

   • Tip: Keep your lower back pressed into the floor to avoid any strain.

How I Combine Core and Cardio (7-Minute Circuit)

I alternate between an ab exercise and 1 minute of jump rope for a quick, efficient circuit.

(Just a quick note—yes, the jump rope definitely works your core! While it’s primarily a cardio move, your abs and obliques are engaged throughout to help stabilize your body and keep everything in control. It’s a sneaky way to get in some core work while boosting your heart rate!)

Here’s how I break it down to total 7 minutes:

1. Plank with Shoulder Taps – 30 seconds

2. Jump Rope – 1 minute

3. Leg Raises – 30 seconds

4. Jump Rope – 1 minute

5. Plank with Shoulder Taps – 30 seconds

6. Jump Rope – 1 minute

7. Leg Raises – 30 seconds

This gives me a solid 7-minute circuit that keeps my heart rate up and works my core without taking too much time. I repeat it 1–2 times depending on how much time I have.

This routine helps me stay in shape and gives me a nice energy boost for the rest of the day. Plus, it’s usually done just in time for me to get a head start on lunch prep and be there when my little one wakes up!

Final Thoughts

This routine works for me because it’s simple, doesn’t need a ton of equipment, and I can fit it in between my busy mom duties. It’s a good balance of leg work, core work, and cardio, and it leaves me feeling strong and ready to take on whatever comes next.

Note: Just a heads-up, I’m not a fitness expert—this is just the routine that fits into my day and works for me. If you're new to exercise or have specific fitness goals, I recommend chatting with a trainer or professional to make sure you’re doing what’s best for your body.

Disclaimer: Always talk to your doctor before starting any new workout routine, especially if you have any pre-existing conditions. I’m not responsible for any injuries that might happen during these exercises. Make sure you’re using proper form, starting with a weight and intensity that works for you, and listening to your body.