5 Easy Workout Tricks for Busy Parents

If you’re a busy Mom or Dad and you want to lose weight, get fit, and get healthy, simply fit Get-Fit Guy's 5 easy tricks into your daily schedule for 4 weeks, and see what happens!

Ben Greenfield
4-minute read
Episode #170

Despite technological advances that are meant to make our lives more efficient, we seem to have less and less free time in our daily lives.  And perhaps nowhere is this more true than for the busy working parent. With all our daily responsibilities, it can be nearly impossible to consistently make time for the gym. As a father of two extremely busy twin boys, I'm in the same boat!

But don’t worry.>

I've devised 5 workouts you can fit into your existing day that can be surprisingly effective. If you’re a busy Mom or Dad and you're desperate to lose weight, get fit, and get healthy, then simply fit these 5 easy tricks into your daily schedule for 4 weeks, and see what happens!

Busy Parent Workout #1: The Wake and Tuck

After your alarm clock goes off, tuck your knees to your chest and wrap your arms around your knees. Now, just rock slightly from side to side. This will wake up your spine and stretch your legs a bit. After doing this stretch for about 30 seconds, straighten your legs and move them from side to side (keeping your back on the mattress). This will loosen your back and also engage your core.  Depending on how you feel, you can finish this quick routine with 10 to 15 crunches in bed.

Busy Parent Workout #2: The Doorknob Squat

This might seem silly, but it works well. For your morning routine (the time you spend in the house before you leave for work or before the kids get up), every time you touch a doorknob do 10 squats.  Personally, I touch about 6-8 doorknobs on average during my morning routine. So before I even eat breakfas, I've already done about 60 squats, which are a fantastic body weight exercise and a great calorie burner, since they use your larger leg muscles.

Busy Parent Workout #3: The Ab Flex

During your drive to work or while you’re shuttling the kids from point A to point B, do at least 5 sets of 15 ab flexes, in which you squeeze your abdominal muscles as though you're trying to touch your ribs to your stomach, hold for a couple of seconds, then release. Of course, it goes without saying if this exercise takes away from your attention on the road, then you should stop doing it– but on most commutes, stop signs and stop lights abound!


All content here is for informational purposes only. This content does not replace the professional judgment of your own health provider. Please consult a licensed health professional for all individual questions and issues.

About the Author

Ben Greenfield

Ben Greenfield received bachelor’s and master’s degrees from University of Idaho in sports science and exercise physiology; personal training and strength and conditioning certifications from the National Strength and Conditioning Association (NSCA); a sports nutrition certification from the International Society of Sports Nutrition (ISSN), an advanced bicycle fitting certification from Serotta. He has over 11 years’ experience in coaching professional, collegiate, and recreational athletes from all sports, and as helped hundreds of clients achieve weight loss and fitness success.