Fitness & Equipment Guides > Simple Ways to Keep Exercising with A Toddler at Home

Simple Ways to Keep Exercising with A Toddler at Home

4th Oct 19

Finding the time to exercise can be difficult. Exercising with a toddler at home can make it even harder. That doesn’t mean that you should use it as a reason not to exercise though. Finding time to exercise can decrease day-to-day stress, as well as inspire your children to maintain a healthy lifestyle as they get older. It’s great for both of you.

If you want to get back into the swing of things but you’re not sure where to start, we’ve put together some awesome tips to help you get the ball rolling. Give some of these a try with your toddler and see what’s a good fit!

Here are our top tips on how to exercise with a toddler at home.

Want to move fast? Jump to the right section below.

Sleep Time

First of all, take full advantage of your toddler’s nap and bedtime. Whether its 20 minutes, 30 minutes or an hour, this is the perfect time to put on your gym gear and exercise. Plan your workout in advance to ensure you have the correct equipment and exercise plan ready. Remember, time can be limited when your toddler is sleeping, so make every minute count.

These short bursts of exercising can be more effective because you’ll be more time conscious; therefore, most likely to push yourself. Also, if you find yourself tight on time, HIIT workouts are perfect for busy parents. They have the same benefits, if not greater, than a 60-minute workout.

Pram Strolls

Woman walking and pushing a pram

Don’t forget that walking is an effective exercise. You might not break into a pool of sweat, but walking is still a great and underestimated cardio workout. LISS is in general really. Not only will you be getting the steps in, but you’ll be surprised at how far you can cover while walking throughout the day. Weather permitted, go on regular walks with your toddler and find a couple of uphill routes to really work your legs and burn calories.

If you’re feeling ambitious and confident, run instead of walking with the pram. You’ll be surprised at how common it is. If you decide to go for long walks, pick up the pace and turn it into a power walk rather than a leisurely stroll. Keep this workout to a maximum of 45 minutes to avoid shoulder strain, but give it a try!

Exercising with your toddler like this also lets them benefit from the fresh air too, which is another reason to include this workout in your weekly routine.

Working Together

If you struggle to find time during the day to exercise, wait for your partner to come home, or wait until you have childcare if it’s a viable option. If you co-parent, your partner can look after the children whilst you exercise and vice versa. Family is about working together as a team and creating an unbreakable partnership. This means you can continue to exercise without being time conscious.

You and your partner can also exercise together to keep motivation and energy levels high. It’s an effective way to achieve your fitness goals and set new ones. Plus, it helps to maintain a healthy, balanced lifestyle which is important when you become a parent and still spend quality time with your partner.

Playground Fun

man and child at the park

If your toddler enjoys the playground, turn it to your advantage. Go on the monkey bars and practice your pull-ups. Do walking lunges around the park. If you’re pushing your child on the swing, perform a squat before the swing comes back; it’s enjoyable, keeps your toddler happy and you get to exercise. Everyone’s a winner.

Don’t feel self-conscious about it. Chat with other parents at the playground for advice. They might surprise you with their own playground workout routine!


It shouldn’t be just the kids who enjoy playtime, parents can too. Whilst your toddler is happily playing with toys, or watching their favourite TV show/film, why not do some exercises? Create your own supersets or circuit with a variety of exercises to complete, whilst watching over your toddler.

Even it’s only for half an hour, 30-minute exercising is better than not exercising. You’ll understand how your child’s mind functions too, which will help plan your workout more effectively.

Here is an example of a circuit workout:

Lunges (with or without weights)8-12 per leg
Bicep curls8-12 reps
Crunches25 reps
Jumping Jacks8-12 reps
Push-Ups8-12 reps
Russian Twist (with weight)20 reps
Squats (with or without weights)8-12 reps or hold for 30 seconds
Triceps Dips (use the sofa as a prop to assist you)8-12 reps
Sit –Ups25 reps
Burpees8-12 reps
Plank30 seconds
Mountain Climbers30 seconds
Kickbacks8-12 per leg
Kettlebell Swings8-12 reps
Side Plank30 seconds each side

The above table can also be split into 4 different supersets, with 3 exercises per set. If you choose to perform supersets instead of a circuit workout, repeat each set 3 times, resting up 60 seconds after each completed superset.


Children love being entertained by music, which can always be used to your advantage. If you’re someone who enjoys working out to music, there shouldn’t be any stopping you exercising to your toddler’s favourite tunes – even if it means listening to the same songs over and over.

Music that your toddler enjoys keeps them distracted and exercising to the same music, might keep you entertained. You might even have more fun listening to random children’s music than your typical workout playlist.

Get The Children Involved

Man doing push ups with child on hos back

Ok, so we’re not expecting your toddler to start squatting, but they can still help you with your workout. Turn your exercise plan into a game for them. Get your toddler to count, be responsible for the stop clock and motivate and cheer you along the way.

Kids are great for keeping you inspired. Their enthusiasm will keep you motivated, which will make you perform better and have a great workout.  Also, involving kids from an early age will encourage them to exercise as they get older, making it easier to maintain a healthy family. You might find exercising more enjoyable with a young child, which could improve your performance.

For more info about exercising at home with a toddler or a child of any age really, check out our article on how and why to do it, as well as a few other ideas we like.

man doing lunges

Before beginning any exercise or nutrition program, consult your physician, doctor or other professional. This is especially important for individuals over the age of 35 or persons with pre-existing health problems. assumes no responsibility for personal injury or property damage sustained using our advice.

If you experience dizziness, nausea, chest pain, or any other abnormal symptoms, stop the workout at once and consult a physician or doctor immediately.