Quick Workouts for Parents on the Go
Being a parent is one of the most rewarding roles you’ll take on in life—but, let's be honest, it’s also one of the busiest. Between working, shuttling kids to activities, managing a household, and trying to squeeze in some semblance of a social life, finding time for fitness can feel impossible. For many of us parents, workouts are the first thing to get bumped off the to-do list when life gets hectic.
But here’s the deal—regular exercise helps boost your energy levels (and we all know we need that!), improves your mental health, and can even help you keep up with your kids as they run circles around you.
The best part? You don’t need a solid hour at the gym to get results. Quick workouts for parents that fit into your already jam-packed days are totally doable—and even enjoyable! To get you started, read on for a bunch of parent-friendly exercises that can be done anywhere, anytime.
Bodyweight Exercises You Can Do Anywhere
No gym membership? No problem. Bodyweight exercises are like the Swiss Army knife of workouts—versatile, practical, and ready to go whenever. You can do these moves literally anywhere, whether it’s your living room, a hotel room, or even your backyard patio. The beauty of bodyweight workouts is that they don’t require fancy equipment or a ton of space. All you need is yourself and a little determination.
A quick 10-15 minute bodyweight routine could look something like this:
Start with two minutes of jumping jacks to get your blood flowing.
Then, roll through three rounds of push-ups, squats, plank holds, and lunges, spending about 30 seconds on each exercise.
If you’re short on time, break it up. Do a round in the morning and another before dinner. Even if you think, “What’s two minutes of squats going to do?”—trust me, it adds up.
The best part? You can sneak these exercises into everyday moments. While the kids are playing with blocks, try some planks on the living room floor. Waiting for the pasta to boil? Knock out a set of lunges.
Fitness doesn’t have to look glamorous—it just has to happen. These short workouts are proof that great results come from consistency, not perfection.
High-Intensity Interval Training (HIIT) for Maximum Efficiency
If you’ve got 10 minutes, you’ve got time for a killer workout with high-intensity interval training (HIIT). HIIT is like a turbocharger for fitness—it’s quick, effective, and burns calories even after you’re done.
You don’t need any special skills to do it either. The idea is to push yourself hard for a short burst, rest, and then repeat. Perfect for busy parents like us who want maximum results with minimal time.
Here’s a simple 10-minute HIIT routine for starters:
Begin with a one-minute sprint or high knees (adjust to marching in place if that’s easier).
Follow that with 30 seconds of burpees. For those who don’t know the steps of burpees:
In a standing position, put your feet shoulder-width apart, keeping a straight back and your chest out with arms at your sides.
Drop into a squat by while bringing your butt straight down and keeping your feet flat on the floor. Then, lean forward, placing your hands palms down in front of your feet on the floor.
Kick your legs back into a high plank position, with your body in a straight line from shoulders to heels. Lock your arms in place with your head straight ahead.
Keeping your core tight and body straight, lower your body like the second half of a pushup,
Push back up, still keeping your body straight.
Jump back to a flat-footed squat position.
Jump up while you launch your arms up straight overhead.
Land in the original standing position and start again with step 1.
Now do one minute of mountain climbers. (They're basically running in a plank position.) Remember to raise your knees high as you alternate feet for the “climb.”
Give yourself a 30-second rest, and repeat the cycle two or three times. Expect to be sweating and out of breath. It's intended to be intense!
Adapt it to your personal pace. You can crank up the intensity if you’re in beast mode or dial it back with lower-impact moves. It’s also helpful to set up a timer or use fitness apps to keep track of your intervals so you’re not constantly checking the clock.
And by keeping it short, you make it easier to commit. Seriously, 10 minutes feels like nothing in the grand scheme of a 24-hour parent marathon, right?
Work Out with Your Kids
Here’s a little life hack for dads and moms—you don’t always have to separate workout time from family time. Instead of feeling guilty about cutting into time with your kids, why not combine the two? Working out with your kids not only gets everyone moving but also sets an awesome example of healthy habits. Make it fun for the kids and they'll always want to do it for you. (Pretend to be a frog and jump around the room, or count backwards for each rep.)
There are so many simple ways to involve the kids in your fitness routine:
Turn up their favorite music and host an after-dinner dance party in the living room.
Grab a soccer ball and play a quick game of kick-around in the yard.
If your kids are younger, try parent-and-toddler exercises like bodyweight squats with your little one perched on your shoulders or planks with your toddler climbing on your back (bonus core workout!).
You can also explore kid-friendly yoga stretches and practice them together—downward dog has never been more entertaining.
The goal here isn’t to create an Instagram-worthy moment (though those do happen). It’s simply about getting everyone moving and having fun. Movement, no matter what form it takes, is a win. Plus, it’s a sneaky way to tire out the kids before bedtime. You're welcome.
Utilize Short Breaks in Your Day
If you’re like most parents, your days are scattered with tiny blips of downtime. Instead of scrolling through social media while the kids nap or zoning out in line at the grocery store, you can sneak in some movement. Those little moments add up more than you think.
Try calf raises while brushing your teeth or do wall sits while your coffee brews.
If the kids are watching a show, hit the floor for a quick round of sit-ups or bicycle crunches.
Got five minutes? Roll through a simple yoga flow or focus on stretches.
Playgrounds are also great for active exercises. While your kids are crossing monkey bars, you can use a bench for tricep dips or incline push-ups.
Walks around the block can double as "active errands." Instead of driving to the park, walk there and use the time to soak in some fresh air and clear your head.
Every little bit of movement counts, and when you sprinkle it in throughout your day, it doesn’t feel like an extra task—it feels like part of your routine.
Tips for Staying Consistent
Consistency Counts
Alright, I get it. Starting is one thing; sticking with it is an entirely different beast. But consistency is key, especially when your time is limited. One simple trick? Set realistic goals. If you know you can only dedicate 10-20 minutes a few times a week, that’s perfectly okay. Any progress wins the race here.
Get Exercise Calendar Alerts
Another tip is to make working out an intentional part of your day. Put it on the calendar just like you would a doctor’s appointment or a PTA meeting. Pair workouts with habits you already have. For instance, do squats while you wait for your coffee or take a brisk walk during your lunch break.
Support Team
It’s also okay to lean on others for help. Talk to your spouse, friend, or even an older child about covering kid duties for 20 minutes while you squeeze in a workout.
Don’t forget to celebrate the small wins like a completed workout, a new push-up personal best, or even showing up on a day when you didn’t feel like it. Every step counts.
Wrap Up
At the end of the day, finding time for fitness as a parent comes down to prioritizing yourself at least for a few minutes. Even if it’s just a quick sweat session in the living room or a walk around the block, those moments sum up to something much greater over time.
You are improving your health, and you’re also pouring from a fuller cup, which is good for you and your family.
Start small, stay consistent, and remember that movement happens by just doing it. You don’t have to carve out hours of your day to make fitness happen.
With these quick workouts for parents, you’re already halfway there. Self-care isn’t selfish—it’s essential—and you’ve got this.
