At Home Series: Ways To Sneak In A Workout While Spending Time With Your Kids

If you’ve had to debate spending time with your kids or getting some exercise — why not do both? Exercise keeps you healthy and keeps your mind refreshed, which is exactly what you need to juggle being a busy parent.

If you’ve been struggling with keeping up with your workout routine, use your home as your fitness studio and sneak in a few exercises while you spend time with your children.

As you figure out the best way to get a few muscle burning reps in, you could end up having a lot more fun and quality time than if you went to the gym. The trick is to use the different rooms you hang out in as your secret weapon to target different muscles.

Sneak in Some Exercise When Spending Time with Kids

The following ways will help you sneak a good workout in at home and maybe even make your children laugh in the process.

1. Kitchen

When you’re waiting around for food to get warm, or while you are cooking, engage in calf raises and step-ups to tone your legs and build strength.


  • Grab a stool and step up and down as you wait for the food to be heated in the microwave. Perform step-ups on one leg for 30 seconds and switch to the other leg for 30 seconds.

Calf Raises

  • As you’re stirring the ingredients, lift your heels to raise your calves and lower them down. Perform this exercise for about 30 to 60 seconds.

2. Bathroom

When you’re supervising your kids during their bath, use the tub as an opportunity to tone your triceps muscles or even strengthen your core muscles to pass the time.

Triceps Dips

  • While your kids are in the bath, face the back of the tub and place your hand on the tub, with your elbows bent and your feet planted firmly on the floor, knees bent.
  • Push up to straighten your elbows and lower back down to complete one rep.

High Plank Hold

  • As you are in between potty training your child, take the opportunity to sneak in a high plank by stacking your shoulders above your wrists and keep your hips in line with your shoulders.
  • With your core muscles tight and engaged, hold this high plank for 30 to 60 seconds.

3. Living Room

A good way to sneak in a workout with your baby or your child is to include them in your workout. Baby dancing is an excellent way to get your heart rate up and boost your mood.

Baby Dancing:

  • Make sure your child is secure a carrier where the head is supported and put on some music that will make you want to show off your moves.
  • Keep your abs drawn in the whole time and focus on your breath.
  • If your child is older than a baby, get them to bust out their moves with you and make it a fun dance party for the whole family to enjoy.

4. Playroom

These exercises will truly come in handy when you are spending time with your kids. Turn jumping jacks into a fun “monster game” or use crawling to your advantage to work your abs.

Jumping Jacks

  • Turn on some spooky music and perform jumping jacks to pretend that you are a fun monster who wants to play with your children. Switch it up with star jumps to really get your heart pumping.


  • Engage your abs as you crawl across the floor to put toys away before dinner time.
  • Keep your knees in and reach out with the arms to practice proper form and tone your muscles.
The content of this Website is for informational purposes only, is general in nature and is not intended to diagnose, treat, cure or prevent any disease, and does not constitute professional advice. The information on this Website should not be considered as complete and does not cover all diseases, ailments, physical conditions, or their treatment. You should consult with your physician before beginning any exercise, weight loss, or health care program and/or any of the beauty treatments.


Quirt, J. (2015, February 19). Easy ways to workout while home with kids. Retrieved from

A. (2018, March 07). 8 New-Mom Workout Moves to Do With Baby. Retrieved from