Being a single mum is a full-time job—and then some.

Between juggling work, childcare, and household responsibilities, carving out time for a fitness routine from home can feel mission impossible!!

Not to mention finding the energy and motivation to stay committed may resemble something more like a 'needle in the haystack,' or an 'I don't have time today spiel, I'll put it away in the someday basket.'

After 15 of working out from home…yes that long! I can tell you this with all my motivation and might.

Prioritizing your health doesn’t just benefit you; it gives you more energy, resilience, capacity and reason to tackle your busy days and as a bi-product…our moods are elvated and we set a great example for our kids too!

So if you’re just starting out, here are some home truths.

A) It’s probably not going to feel like a sunday breeze.

B) It takes time to build new habits, so cut yourself some slack and don’t quit because you don't feel results straight away…healthy long term results happen with repetition and time 🙂

Fact: 15 years ago I had so much anxiety I started yoga from home to help myself function...and it's been a slow committed burn but worth it in every way! (pardon the pun)

C) Have fun! Choose workouts or exercises to start that you enjoy, the idea is not to feel like an exercise slave but to feel like an exercise queenie..for at least 30 min of your day:)

You don’t need a fully equipped gym to get a great workout as a single mum. Start with these essentials. And just choose 1 piece at a time..build it up bit by bit.

Basic Equipment
Yoga or Exercise Mat: For comfort during floor exercises.

Resistance Bands: Versatile, affordable, and perfect for strength training.

Dumbbells: Choose a light and/or medium set to start.

Kettlebell: Great for full-body workouts and strength training.

Skipping Rope: An excellent tool for cardio and coordination.

Water Bottles, Diced tomato cans or household Items: Use them as weights if you’re on a tight budget.

Chair or Sturdy Surface: For tricep dips, step-ups, or seated exercises.

Planning a home workout routine as a beginner and as a single mum requires understanding your schedule and setting achievable goals. Here’s how to get started:

Assess your schedule: Identify small pockets of time, such as early mornings, nap times, or evenings, for workouts.

Set realistic goals: Begin with 15–30 minutes, three to five times a week, based on your availability.

Choose activities that fit your goals: Focus on exercises like yoga, bodyweight circuits, or HIIT that require minimal equipment and deliver results.

Start small: Prioritize consistency over intensity to build a sustainable habit.

Create a workout space:

Whether it's in your garage, a spare room, patio, creating a space will provide more reason to stay committed.

Set reminders: Schedule workouts on your phone or calendar to make them part of your routine.

Track your progress: Use a notebook or app to record your workouts, helping you stay motivated and see your improvements over time.

Staying active doesn't mean slug yourself silly or perfect your body pretty. It should be something you want to stick with, enjoy and work on day by day:)

HIIT (High-Intensity Interval Training) 

Quick, effective workouts alternating intense bursts of exercise with short rest periods.

Strength Training – Focus on building muscle with bodyweight exercises, resistance bands, or light weights.

Dance Workouts – Fun and energetic sessions like Zumba, hip-hop, or salsa for cardio and mood-boosting benefits.

Yoga – A calming practice that improves flexibility, strength, and mindfulness.

Pilates – Low-impact exercises that focus on core strength, balance, and flexibility.

Circuit Training – Combine different exercises (e.g., squats, push-ups, planks) into a routine to work your whole body efficiently.

Cardio Workouts – Activities like jumping jacks, high knees, or skipping to increase heart rate and burn calories.

Bodyweight Workouts – Simple, equipment-free exercises like lunges, burpees, and planks for full-body strength.

Stretching and Mobility – Gentle movements to increase flexibility, prevent injuries, and improve posture.

Tabata Training – A form of HIIT with 20 seconds of intense effort followed by 10 seconds of rest, repeated for 4 minutes.

Core Workouts – Focus on strengthening your abs and back with exercises like crunches, Russian twists, and leg raises.

Step Workouts – Use a step or sturdy surface for cardio and lower body exercises like step-ups or box jumps.

Dance Cardio – High-energy dance routines specifically designed to get your heart pumping and burn calories.

Low-Impact Workouts – Joint-friendly exercises like walking in place, slow squats, and modified lunges for beginners or recovery days.

Family Workouts – Involve your kids in playful activities like obstacle courses, partner exercises, or family dance-offs for fitness and fun.

I've got you covered! The below apps will get your fitness from home routine fired up in no time:)

Heather Robertson on Youtube - covers all exercises modalities, and super easy to follow with workouts from 10 min to 1 hr.

Yoga Download - My personal top rated recommended yoga app...has free classes for yoga enthusiasts or beginners.

Nike Training Club: Offers a vast library of workouts across various categories, including strength, endurance, and mobility, all led by professional trainers.

Jefit: Ideal for strength training enthusiasts, Jefit provides detailed workout plans, exercise instructions, and progress tracking features

FitOn: Features a wide range of workouts from celebrity trainers, covering categories like cardio, strength, and yoga, suitable for all fitness levels.

Adidas Training by Runtastic: Provides personalized workout plans and a variety of exercises to help you achieve your fitness goals.

Daily Workouts Fitness Trainer: Offers quick 5 to 30-minute workouts targeting different muscle groups, complete with video demonstrations

Just Dance Now: Combines fun and fitness by allowing you to dance to popular songs, providing a great cardio workout

YouTube Fitness Channels: Platforms like "Yoga with Adriene" and "The Body Coach TV" by Joe Wicks offer a plethora of free workout videos suitable for different fitness levels.

Staying committed to exercising from home can feel challenging, here's some useful committment tips to keep your gas in the tank daily!

Create a routine: Schedule workouts at the same time each day to make them a non-negotiable part of your day.

Start small: Begin with short sessions (10–15 minutes) and gradually increase the duration as you build the habit.

Make it fun: Choose workouts you enjoy, like dancing, yoga, or following upbeat workout videos.

Track your progress: Use a journal or app to log your workouts and celebrate milestones.

Set up a dedicated space: Create a clutter-free area where you can exercise without distractions.
Involve your kids: Turn workouts into bonding time by doing family-friendly exercises together.

Find accountability: Partner with a friend for virtual workouts or join an online fitness group.

Prepare in advance: Lay out your workout clothes and equipment the night before to remove barriers.

Reward yourself: Treat yourself to something special, like a relaxing bath or a new fitness accessory, for staying consistent.

Here are ten tips to help you overcome common obstacles and make exercising at home achievable and doable!

Prioritize self-care: Remember that taking care of your health benefits both you and your children.

Work with your schedule: Exercise during your kids' nap times, early mornings, or after bedtime.

Start small: Even 10-minute workouts can be effective and easier to fit into your day.

Combine tasks: Turn everyday activities into opportunities for movement, like dancing while cooking or stretching during playtime.

Be flexible: Don’t stress if plans change—fit in exercise whenever you can, even in small bursts.

Use kid-friendly workouts: Choose routines that allow your kids to join in, making exercise fun for everyone.

Set realistic goals: Focus on consistency over perfection to avoid feeling overwhelmed.

Leverage technology: Use workout scheduling apps or YouTube videos for guidance and variety.

Celebrate progress: Acknowledge every effort, no matter how small, to stay motivated.

Ask for support: Lean on friends or family for encouragement or childcare help when needed.

Remember, every bit of effort counts—even a 10-minute workout can boost your energy, lift your mood, and help you feel more in control of your day. Most importantly, be kind to yourself on this journey; progress, not perfection, is the goal. As you invest in your health, you’re not only improving your life but also creating a positive example for your children. Keep going, one step, one workout, and one day at a time—you’ll feel great Mumma Bear!