Stay-at-home moms, just like working ones, have busy schedules. Sometimes they hardly have time for themselves, not even for a workout that helps them stay in shape! You probably are one, so I am here to give you a workable stay at home mom workout schedule.
| Time | Daily Stay at Home mom Workout Schedule (Monday to Friday) (6-months old baby) |
| 5:00-5:30 a.m | Prepare Breakfast |
| 5:30-6:00 a.m | Workout |
| 6:00-7:00 a.m | Shower, change baby’s diaper, feed it as you take breakfast, too. |
| 7:00-7:45 a.m | Play with the baby to bond as you monitor it |
| 7:45-9:00 a.m | Dish wash and do minor cleaning as you keep an eye on the baby |
| 9:00-10:00 a.m | Spend time with the baby, feed it, change the diaper, let it nap, take a healthy snack |
| 10:00-11:00 a.m | Workout and rest |
| 11:00 a.m -12:45 noon | Prepare and cook lunch for the family |
| 12:45-1:00 p.m | Rest |
| 1:00-2:00 p.m | Feed the baby, change its diaper, spend time with it to bond, and take your lunch. Take a healthy snack. |
| 2:00-3:00 p.m | Wash the dishes and do more house cleaning duties as you keep an eye on the baby |
| 3:00-4:00 p.m | Change the baby’s diaper, feed it, let it nap |
| 4:00-5:00 p.m | Make dinner for the family |
| 5:00 p.m to bedtime | Change baby diaper, feed it, take enough rest before bedtime |
A stay-at-home mum should exercise in the morning before breakfast. Stay fit by running or jogging for 20 minutes daily. Also, a stay-at-home mom stays in shape by:
- Spending time outside
- Hiring a personal trainer
- Learning easy workouts
- Setting achievable workout goals
- Working out with the kid(s)
Below, let us look at the most workable workout schedule for a busy mom who wants to stay in shape, lose belly fat, and burn a high number of calories.
Stay At Home Mom Workout Schedule
You can work out in many ways, even without a gym membership. You also do not need to hire house help. Small actions such as planning would make all the difference. So, how do busy moms get in shape?
Baby’s Nap Moments Are Your Workout Moments!
Some babies can be more proactive than others, making it difficult to have a good workout schedule or even strictly follow one. However, even with the most active babies, there is always that hour they wake up in the morning. How about you monitor their sleeping pattern and plan to work out while they nap?
Take, for example, if your babies wake up at 6:00 a.m, be up at least 30 minutes before that time. During this time, please run or jog. Thirty minutes daily, each week, would help you lose all the belly fat you gained after giving birth.
Better still, wake up at least one hour before the baby is up and prepare breakfast for your hubby if he leaves very early.
Spend the remaining 30 minutes of your stay at home mom workout schedule working out. If, however, you want to increase your workout session to 1-hour of working out at home, wait until the baby has taken a nap.
Let The Baby Join You
It is more fun working out with the baby than exercising alone. Small moves give the baby a smile or laughter, which is also infectious. This is a great way to motivate you to do more while making yourselves excited throughout the session.
Not only does this become therapeutic, but it also gives your body a chance to release happy hormones.
So, what workout can you do with your baby? Some simple ones include jogging, running around your living room, and playing with a ball. The baby does not have to be perfect at it; let it be a joy rider. You will marvel at how much both of you will look forward to those workout sessions each day.
Spend Time Outside
Time flies for a stay-at-home mom because one activity leads to another. Without a good schedule, it would be easy for the evening to catch up with you without an hour of rest or working out.
It does not have to be this way, Mom. Spend time outside. You can buy a good baby stroller and spend at least 30 to 1 hour walking to and fro the market or other places near your home.
You can have your pet walk with you, too. Walking could be another workout challenge that could help quicken weight loss.
Hire a Professional Trainer
Hiring a trainer may be expensive, but it comes with no regrets! Here is why: Their full focus will be on you since no other students exist. Hence, the trainer ensures you exercise correctly and effectively for great results. Not only do you increase the chances of seeing results sooner, but you also eliminate the chances of having an injury.
Moreover, when you hire a personal trainer who comes to your place at the agreed time, you never have to worry about traveling with the baby to a gym packed with tools, not to mention the high number of people that could be there.
Learn Easy Workouts
If you want to achieve the stay at home mom workout schedule goals, start small!
Starting small is always the way to go, especially if you just gave birth a couple of months ago. Your body mass could be extremely high, and High-Intensity Training Workouts (HIIT) could be challenging. Moderate-intensity workouts are ideal at this point.
So, start by doing simple workouts such as:
- Side plank
- Tricep dips
- Knee press
- Wide push-up
- Squat: 20 reps
- Seated punches
- Spider push-ups
- Bridge with a leg up
- Sitting arms circles
- Plank shoulder taps
- Rotating plank circuit
With time, you could graduate to other workouts as your trainer guides you or as you wish.
Set Goals
You cannot have a stay at home mom workout schedule without a goal. Besides, “Where there is no vision, people perish,” says the Bible. Whatever the vision, for example, having a fit body, burning calories, or losing belly fat, do not stop until you have achieved it. Be proud of your vision(s), and do not let anyone convince you you cannot make it.
However, be realistic when setting your goals. You cannot say that you strive to lose 5 kgs in one week! Set realistic goals; for example, you could aim to lose at least 0.58 pounds in one week. Such is possible, especially if you include dieting in your workout routine.
Achieving such goals motivates you to do more. You will successfully reach your weekly, monthly, or annual goals. Even if you do not achieve your goals, do not get discouraged. Do not stop walking towards your success story; please keep going.
When Should A Stay At Home Mom Exercise?
A stay-at-home mom’s most preferred time to exercise is in the morning before the baby is up.
For this reason, wake up at least half an hour before the baby’s waking time. Otherwise, you can wake up an hour before the baby to prepare breakfast for the family and have enough time to exercise.
The other best moment to take advantage of is when the baby naps during the day. Babies take frequent naps throughout the day, and most will not sleep less than 30 minutes.
How about you exercise during this time? You could do at least one hour of cardio workout each day. Amazing, right?
Mom, How Fit Can You Get In 30 Days At Home?
You probably have a baby shower, bridal shower, birthday, church, or government event to attend, and there are only four weeks left until the event! What’s next? With a stay at home mom workout schedule, can you get fit in only 30 days?
Indeed, “Where there is a will, there is a way!”
Mom, four weeks are enough to see incredible results if your goal is to attain a fit body.
Getting in decent shape in only 30 days of consistent daily workouts is possible. It takes about four weeks to get fit at home. In 4 weeks, you should also see tremendous health changes in your body attributed to consistency in exercising.
However, losing noticeable weight may take a little longer, about 6 to 8 weeks of consistency in daily workouts. When you consistently work out for about 30 days, you will likely lose about 2.5 pounds. This is so for a mom whose body mass stands at 150 pounds.
How Do Busy Moms Get In Shape?
Stay-at-home moms can get in shape by doing moderate or high-intensity workouts. Being a busy mom, take maximum advantage of the moments the baby is napping. Also, if you have a nanny, work out while they take care of the baby.
Did you know you could also work out when doing other activities, such as brushing, washing utensils, playing with the baby, and doing house chores?
Let me explain.
Instead of spending about 2 minutes standing while brushing your teeth, why not walk around the living room and then to the sink to rinse them?
A great stay at home mom workout schedule should include washing utensils while standing. Why? Washing utensils while standing for at least one hour could burn at least 88 calories. Well, now you know!
How about you play with your baby when it is up instead of working out alone? If the baby is at least two years of age and above, you could dance, run or jog in place, play balloon tennis, hide and seek, an indoor obstacle course, or potato sack race, among other games.
How Can A Busy Mother Stay Healthy?
Nothing stops busy moms from staying healthy as long as they have a workable stay at home mom workout schedule. If anything, it is during this time when they need to stay healthier than ever before. How do they do this?
Getting Sufficient Sleep
Busy moms do not need less sleep! They are no different from other adults regarding how much sleep they need. For a healthy body, according to the Sleep Foundation Organization, moms are adults who fall under the age bracket of 18 to 64. So, they should have at least 7 hours of sleep, utmost, 9.
So, ensure your baby is well-fed and clean before taking it to bed so that it can also sleep for at least 7 hours to give you enough time to sleep.
Without enough sleep, you subject your body to health challenges such as depression, heart attack, stress, stroke, and diabetes. With good sleep, you can think better and make better decisions, be more productive during the day, have a healthy body weight, associate better with everyone, and take care of your baby effectively. Plus, you’ll be able to follow your workout schedule successfully.
So, Mom, do not deprive yourself of enough sleep; sufficient sleep has awesome benefits.
Eating Well
Apart from feeding the baby, you must also eat a healthy, well-balanced diet. So, have enough time in your stay at home mom workout schedule for meals.
Assuming you are breastfeeding, whatever you eat is what you give your baby through breast milk! Therefore, unlike other adults, your body needs more nutrients and calories. This is because you will share some with your baby.
If you do not feed on a balanced diet with more nutrients than an ordinary adult, you will not have enough for yourself and the baby, and you will give your baby poor-quality milk. Also, if you do not feed well while breastfeeding, you will likely experience headaches and feel tired or sluggish. Also, you may feel weak, dizzy, or lethargic, among others.
As a nursing mom, you need to eat more because you share the food with your baby. So, besides taking three meals in a day, take some healthy snacks once in a while.
Hence, a breastfeeding mom should eat a balanced diet of proteins, vegetables, and whole grains to stay healthy and have a healthy baby, too. Also, to maintain a good supply of milk, add 1800 to 2200 calories daily to your meals. Additionally, eat enough fruits. Last but not least, in your stay at home mom workout schedule, set aside enough time to drink water. Drink at least 16 cups of clean water daily.
Stay away from alcohol when breastfeeding. Actually, it is advisable to avoid it completely. Other things to avoid include:
- Caffeine
- Processed foods
- Fish with high levels of mercury
If you have no health complications that stop you from feeding on the three above, you may take them occasionally. However, take them in moderation.
Nevertheless, the above list is not exhaustive. So, when you notice that your baby refuses to breastfeed whenever you take some type of food or beverage, please avoid them until you have stopped breastfeeding. It will not be long, mama!
Not Skipping The Workout Session(s)
You have Saturday and Sunday to rest. Therefore, do not miss a single session from Monday to Friday. Strictly follow the stay at home mom workout schedule as long as you are healthy. Exercising during this period has amazing benefits. They include:
- Better productivity
- Great mental health
- Loss of pregnancy weight
- Improved decision-making ability
- Less exposure to ailments such as depression, diabetes, and stroke, among others
By the way, have you bought a nursing mom workout bra? Here are some of the best bras to consider buying.
| Brand | Buy top-quality nursing bras | Rating |
| Amazon | Medela nursing and working out Bra | 4.6 |
| Nike | Nike Swoosh | 4.2 |
| Boob | Seamless nursing and sports bra | 4.2 |
| Lululemon | B-G Cups, run times bra (High Support) | 4.1 |
| Boob | Nursing sports bra | 3.8 |
| Lululemon | Enlite Front-Zip BraHigh Support, A–DDD(E) Cups | 3.5 |
| Anook | Nila Maternity, nursing, and working out bra | ** |
| Sweet and Milk | Lucie – HIIT Scalloped Bra (Night Sky) | ** |
My Verdict
Being a mom is challenging but fun! It is a blessing, too! However, it has many ups and downs. You do not have to neglect your overall body care because you got a ‘bundle of joy,’ a baby! Your body is equally important, just as the baby is.
So what? Use the above stay at home mom workout schedule. It is fully balanced. So, you will have enough rest, baby, and ‘me’ time! Besides, if you follow it, you could exercise for at least one hour daily.
What’s more? It is a simple schedule. However, you can adjust the plan based on your baby’s age and the duties you must attend to in a day.
While my schedule focuses on a mom whose baby is six months old, you could use the same schedule for a slightly older or younger baby. A baby who is 1 or 3 years or older could give you more time to workout because their sleeping pattern is different.
