How to Find Time to Exercise as a Busy Parent
"I just don't have time" is the reason I hear most often from parents, and I believe it. Between work, school runs, meals, homework and bedtime, the day disappears. But after more than 10 years as a personal trainer in Archway, I have learned that most parents do not need more time. They need a plan that fits the time they already have. If you are trying to find time to exercise as a busy parent, here are the practical changes that actually work for the mums and dads I coach.
How to find time to exercise as a busy parent
Start by being honest about where your week goes. Not in a guilty way, just practically. For one week, notice when you have even 20 or 30 minutes that are not spoken for. Early mornings before the house wakes up, the time after drop-off, a lunch break, or the hour after the kids are in bed. Most parents find two or three slots they did not realise they had.
Then pick the slots you can protect most easily and treat them like a meeting. A workout that is "whenever I get a chance" almost never happens. A workout that is in the calendar usually does.
Lower the bar for what counts
A lot of parents think exercise only counts if it is a full hour in a gym. That mindset is the biggest barrier I see. The NHS recommends adults aim for at least 150 minutes of moderate intensity activity a week, plus strengthening activities that work all the major muscle groups on at least 2 days a week. It also suggests spreading activity across the week and breaking up long periods of sitting. Over a week, that is very achievable in smaller chunks.
Things that genuinely count:
Brisk walking. Walk the school run instead of driving, or get off the bus a stop early. Archway Road and the hills round Highgate are free training.
Short strength sessions. 15 to 20 minutes of squats, press-ups, lunges and planks at home is real exercise.
Active time with the kids. Chasing them round the park, a bike ride, carrying a toddler up the stairs. It all adds up.
Practical tips that actually work
These are the habits I see make the biggest difference for busy parents:
Train at the same time each week. Same days, same time. It stops being a decision and becomes routine.
Get your kit ready the night before. Clothes, trainers and water bottle by the door. One less excuse at 6am or 7pm.
Do a deal with your partner. You cover bedtime on their training night, they cover yours. Both of you win.
Keep it close to home. If the journey takes longer than the session, it will not last. Local is everything.
Have a "bad day" version. When you are exhausted, do 10 minutes instead of nothing. Keeping the habit alive matters more than the size of the session.
Stop waiting for Monday. There is no perfect week. Start with what you have this week.
Why having someone else plan it saves you time
One thing parents underestimate is how much time goes on deciding what to do. Scrolling for a workout, wondering if you are doing it right, losing motivation halfway through. When you are tired, that friction is often enough to stop you altogether.
This is where a class helps. At SYP Bootcamp you turn up, I run the session, and you go home. Classes are 45 minutes, held indoors at a church hall in Archway, London N19, with a maximum of 10 people so I can watch your form and adjust exercises for you. All fitness levels are welcome and it is beginner friendly. It is local for parents in Archway, Highgate, Tufnell Park, Upper Holloway, Holloway, Crouch End and Kentish Town.
Booking a class also does something a home workout cannot: it creates a commitment. You have paid, the coach is expecting you, and the same faces will notice if you are missing. For a lot of parents, that is the difference between meaning to exercise and actually doing it. If you want to see more about how the classes work, read my guide to fitness classes for busy parents in Archway.
A simple week that fits around family life
Here is a realistic starting point for a busy parent. Adjust it to your own week:
Two bootcamp classes for your strength and conditioning work. See this week's class times on the booking page.
Brisk walking most days, on the school run, to the station or at lunchtime.
One optional short session at home of 15 to 20 minutes, if you have the energy.
That is it. No two-hour gym sessions, no complicated programme. If you are wondering whether two classes is enough, I cover that in is two classes a week enough.
One important note: if you have recently had a baby, are dealing with an injury, or have back pain, please check with your GP or physio before starting a new routine. Then let me know before class so I can adapt things for you.
FAQs
How can I work out with a busy schedule?
Find two or three short slots you can protect each week, put them in your calendar and treat them as fixed. Choose something close to home, keep sessions short, and fill the gaps with walking. Consistency beats long sessions.
Is 45 minutes enough for a workout?
Yes. A well-planned 45-minute session can include a warm-up, strength work, conditioning and a cool-down. The key is that the time is used properly, which is easier when someone else has planned it.
What is the best time of day for parents to exercise?
The best time is the one you can stick to. For some parents that is early morning before the kids wake up, for others it is the evening once bedtime is done. Pick the slot you can protect most often.
I'm too tired to exercise. What should I do?
Start smaller than you think you need to. A short walk or a 10-minute session still keeps the habit going. Many parents find that regular movement helps them feel more energetic over time, but listen to your body and build up gradually.
Make the first step easy
You do not need a perfect week to start. You need one session in the diary. Visit the SYP Bootcamp booking page, check this week's class times and tap "Book my £15 class". If you have a question first, call or text me on 07301 512215.
If you later want a fully tailored plan built around your schedule and goals, I also offer 1-1 personal training at SYP Fitness. But for most busy parents, a 45-minute class close to home is the easiest place to begin.
About the author
Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.
