How To Create A Fitness Routine Around Chaos

As a busy parent, finding time to work out can feel impossible. Between work, school drop-offs, extracurricular activities, bed time and meal prep, your schedule is probably packed. It’s easy to put your own health on the back burner when your family relies on you for so much. But here’s the truth: taking care of yourself is one of the best ways to show up fully for your family. You don’t need hours at the gym to get fit—you just need a smart plan that fits seamlessly into your life. Let’s explore how to create a fitness routine that works with (not against) your family’s busy schedule.

1. Prioritize Your Why

Start by identifying why you want to prioritize fitness. Is it to have more energy to play with your kids? To feel stronger and healthier?

My why is so I can be around my kids longer. I have a history of family disease so living a healthy lifestyle is important to me and I also enjoy it. I guess I am sick in that kind of way ;)

So reminding yourself of your “why” will keep you motivated when time gets tight. Share your goals with your family—they’ll likely cheer you on and hold you accountable.

2. Pre-Plan

Look at your weekly calendar. Identify small pockets of time you can dedicate to exercise—whether it’s 20 minutes before the kids wake up, during their nap time, or after bedtime. You don’t need a full hour to get results; even 10-15 minutes a few times a day can add up.

3. Include Your Kids

One of the easiest ways to make fitness a family-friendly activity is to involve your kids. Plan active outings like family walks, wrestling with them,bike rides, or take them to the park and create obstacle races that you can do together. If they’re small, try bodyweight exercises with them as “weights” or encourage them to mimic your movements. This makes fitness fun and doubles as quality time.

4. Opt for Quick and Effective Workouts

Choose workout routines that maximize results in minimal time. Circuit training, HIIT, and kettlebell exercises are great options. For example, a 15 minute workout with push-ups, squats, and planks can be highly effective. Or if you are into kettlebells, just 100 swings in under 5 minutes. My programs focus on under-30-minute workouts for this reason—they’re designed for parents like you.

5. Create a Flexible Routine

Instead of sticking to a rigid schedule, build a routine that adapts to your day. Can’t do your workout in the morning? Shift it to lunchtime or evening. Miss a session? Pick it back up tomorrow. Just yesterday, I did my workout at 10pm for example. The key is consistency over perfection.

6. Plan Ahead

Just like you plan meals or your kids’ activities, schedule your workouts in advance. Treat them like non-negotiable appointments. Lay out your workout clothes the night before or keep equipment nearby to save time.

7. Ask for Help

Don’t be afraid to ask your partner, a friend, or even older kids for help watching the little ones while you squeeze in a workout. Remember, prioritizing your health benefits the entire family—it’s not selfish to ask for support.

Creating a fitness routine around your family’s schedule is not only doable—it’s essential for your well-being. By starting small, staying flexible, and making exercise a family affair, you’ll find that even the busiest days can include time for you. When you prioritize your health, you’re setting an example for your kids and equipping yourself with the energy and strength to handle whatever life throws your way. It’s time to ditch the excuses and make fitness fit your life. You’ve got this!

If you’re ready to get started but need some guidance, check out my online coaching programs. Or if you live in the Edmonton area, I do personal training out of my fully functional garage gym or I #bringthegym2u with my mobile personal training services. Together, we can create a plan that works for you and your family.