Quick workouts for busy parents

Juggling a full time job whilst looking after children can make it seem near impossible to achieve your health and fitness goals. Whether it’s going to football matches, swimming lessons, parents evening or any of the other array of activities or events. Time you used to spend in the gym has turned into time spent on parental duties.

But exercising doesn’t need to be 2 hours in the gym every night. In truth, it can be anything that gets you moving. Some days you might only get 15 minutes spare (if that), so what’s the best type of exercise to do to maximise this time? Here, we’ve highlighted the best types of quick workouts for busy parents out there:

Bodyweight HIIT

High intensity interval training is arguably one of the best workouts for you. Normally lasting between 10-20 minutes, HIIT pushes your body as hard as it can go to for short bursts.

With a bodyweight HIIT, it’s effective to pick between 4-5 exercises (e.g. press-ups, lunges, squats and burpees) and do each exercise for 8-10 rounds. 20-30 seconds active and 30-40 seconds resting.

Studies show that working your hardest is key when it comes to boosting endurance, increasing metabolism and losing body fat. And two of the best things about it? Whether it’s your living room, garden or bedroom it can be done anywhere and It doesn’t take up too much of your time.


Yoga is an incredibly effective workout for both our physical and mental health. It’s also really time efficient and just 20 minutes can leave us feeling fully stretched and worked out. Just pick a handful of the common poses and hold for around 60 seconds each, completing as many rounds as you have time for.

If you’re struggling with how to do certain poses, get your mat out and take a look online, there’s plenty of quick yoga workouts available for all levels.


A kettlebell workout is perfect for building strength, melting fat and sculpting abs. The list of exercises you can do with kettlebells is a very long one. Similar to HIIT training, if you pick 4-5 exercises (e.g. kettlebell swings, snatches, press and row) and do 5-10 reps on each for 4-5 sets, resting 2 minutes between sets you’ve got yourself a powerful workout in a short space of time.


With the ability to improve your strength, balance, posture and flexibility all in the same workout, pilates is a terrific workout if you’re short on time. Similarly to yoga, it can be done just about anywhere and all you need is a mat and 10-20 minutes to feel the full effects.

If you do find yourself short on time and not able to stick to your usual workout routine. Any of the above activities are incredibly effective and yet can be done in a short space of time. Which means you can look after the little ones and  stay on track to reach your fitness and health goals.