Stay at Home Mom Weight Loss – Fitness Tips for Moms at Home

weight loss tips for stay at home moms

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Being a stay-at-home mom can oftentimes seem like a full-time gig, and then some. With the kids screaming and running around the house from dawn till dusk, and with numerous chores that a stay at home mother must do while their partner is at work, it can seem nearly impossible to find time to workout, exercise, and stay in shape.

Fortunately, there are a variety of ways stay at home moms can find time to exercise and improve their physical fitness! Whether you want to get an aesthetic body or simple be in better physical shape, keep reading below to see the best weight loss tips for stay at home moms!

The Stay at Home Mom Weight Loss Plan – Exercises, Workouts, and Scheduling!

One of the biggest problems for stay at home moms is finding enough time to do the right things that can help you lose weight.

Also, it is important to remember that losing weight is not all about exercising. Although you’ll be busy and tired, it’s vital that you find a way to maintain a healthy diet plan. Personally, I believe the simplest weight loss diet is Intermittent Fasting. This is a great option for stay at home moms who are looking to conserve time as well!

There are other stricter diet plans as well, such as the Ketogenic Diet. If you are going to use the Ketogenic Diet, you should definitely learn the art of meal prepping!

If you want to be very accurate about counting your calories but leave room for more sweets and other fun foods, flexible dieting (IIFYM) is a great option!

Here are a few tips for stay at home moms that want to lose weight!

Create a Schedule

Sticking with your newly-established resolutions is more difficult than simply saying you’re going to exercise come Monday.

Nope, you need to make fitness a habit. But before you do, you’ll need to determine the best time of day for working out based on your schedule.

Is it before the kids get up in the morning? Is it after lunch during their afternoon nap? Or perhaps in the evening after dinner?

Once you have established the perfect time of day for exercising, you can proceed to make it a habit you’ll enjoy. Typically, it takes 21 days for an activity to become a habit, so if you can make it to that 22nd day, there will be nothing standing in the way of your exercise and fitness goals in the future.

If you keep telling yourself that you are too busy to workout then you will never find time to work out. Instead of searching for excuses not to workout, start by creating a weekly plan!

Start by creating your goals. A primary goal is how many pounds do you want to lose. For example, do you want to lose 2 pounds per week. Or, do you have more aggressive weight loss goals, like dropping 10 pounds or losing 20 pounds fast?

Once you understand your goal, you can create your schedule.

Once you have created your weekly plan, save it in your iPad or pin it on the refrigerator door.

Every evening, take some time to plan for tomorrow. Follow your weekly schedule and you will lose the amount of weight you want!

Start Small with Workouts at Home

When it comes to working out, many stay at home moms immediately think of the gym, and they forget that there are workouts that you can can do at home or around the neighborhood.

Whether you are a stay at home running a home online business, starting a blog as a stay at home mom, working as a freelancer, or holding down the house while your partner goes to work, you can keep fit by staying active at home.

For example, stay-at-home moms now have access to baby strollers designed for running.

Armed with your new baby stroller, strap in your baby, put on your workout clothes, shoes, select your route (around your neighborhood or at the park) and go for a brisk walk or run!

If you are particularly busy, you can easily do a house cleaning workout!

Another great option is yoga. Yoga is one of the best workouts to do at home. Both my wife and I do yoga nearly every day! We use, which is a subscription service that provides thousands of amazing yoga classes.

Apart from yoga, you can also do a ton of other bodyweight exercises and at-home workouts.

Also, you can easily make a dip station at home or other workout equipment you need as well, which can help allow you to do multiple different exercises!

Australians have popularized the workout-at-home concept in recent years, with the trend gaining extreme popularity among stay-at-home moms looking to get fit while leading busy lifestyles. The cornerstone of this trend is the availability and practicality of equipment for fitness in Australia, making it easier to change up your routine and increase the intensity whenever you feel like it.

If you’d like to follow along with a workout program but you don’t want to hire an online fitness coach or personal trainer, the service BodyFit by has tons of home-workout programs which are perfect for every level of trainee.

This is an affordable subscription service which is great for stay-at-home moms trying to lose weight!

The Method Makia program is another similar option.

Here are a couple of free at-home workouts for stay at home moms that you might love:

7-Minute Workout

The 7-Minute Workout has been proven effective for getting maximum results in the very short span of “seven minutes”. The workout takes you through 12 body-weight exercises – each exercise lasting no more than 30 seconds.

The goal is to complete the entire set in seven minutes.

You may be already familiar with some of the exercises in the seven-minute workout.

Popular extremely effective exercises like “squats”, “plank”, and “jumping jack” are in the workout along with other 9 heart pumping workouts.

For a complete workout, download the full 7-Minute Workout here.  It comes with all the exercise instructions on how to do each exercise.

5-10-15 Workout

This simple bodyweight workout is doable anytime, anywhere.

This 5-10-15 workout is a perfect starter workout for a complete beginner. There are only 6 exercises in there, so if you find the 7-minute workout above too challenging, you can do this one.

Here’s the workout:

  • 5 Push-Ups
  • 10 Sit-Ups
  • 15 Squats

Rest for 10 seconds then:

  •  5 Jump Squats
  • 10 Alternating Lunges
  • 15 Reverse Crunches

and then you’re done. Not too bad, isn’t it?

If you are up for a challenge, repeat the entire circuit for 2-3 more times.

Get the printable version of this workout poster “here“, and start moving ASAP.

The No-Excuse, No BS CrossFit Workout

This CrossFit workout only takes about 10 minutes to complete and uses your bodyweight.

It’s known as the Half Cindy. As its name suggests, it’s half the difficulty and length of their full Cindy workout, and it’s geared towards beginners. The full workout is double the time 20-minutes.

So you really have no reason not to do it.

There are only 3 exercises in this routine, “pull-ups”, “push-ups”, and “squats”

Here’s the workout:

  1. Pull-ups 5 reps
  2. Push-ups 10 reps
  3. Squats 15 reps

Perform each exercise for the prescribed number of repetitions for as many sets as possible within the 10-minute mark.

When you can no longer be able to perform the exercises in the proper form, stop and record your time, reps, and sets completed.

You can grab the workout here.

The workout is challenging, but it will get you in shape.

Beginner Bodyweight Workout Routine

Out of all workouts mentioned above, this beginner friendly bodyweight workout routine is my ultimate favorite.

The workout consists of 6 bodyweight exercises that target all the major muscle groups in your body, giving a full-body workout.

Here’s the workout:

Perform all exercises in the order listed and perform 10-12 repetitions until the last plank exercise.

Rest up to 60 seconds, then repeat again until you complete a total of 3 sets.

There are many other options as well, but these are just a few examples of how exercising at home is a great option for stay-at-home moms looking to lose weight!

Search for a Gym with Childcare

I know you might be thinking that a gym with child care is impossible to find, but there are many which offer childcare.

Such a gym is perfect for you because you get to work out and be close enough to supervise your kid from time to time.

Make Google your friend and search for gyms in your local area that has child care!

While working out, you can take your time to watch the caregivers.

Are the childcare givers licensed and certified? How are they dealing with the kids?

How are the kids reacting to them? Is the environment suitable for your kid?

Can you trust the caregivers with your kid? Will your workout schedule enable you to spend a few minutes with your kids while in childcare?

Learning more about the gym and the childcare will give you the confidence to sign up and start working out!

Involve Your Kids

If you are finding it hard to create a schedule that works around your kids, simply include them in your workout session!

By encouraging them to join in your workout session, not only will you attain your daily goal, but you will support their long-term physical and mental health as well!

This option can work great if you are working out at home.

Here is an example of some exercises my wife did with our son just a couple months after he was born!

Track Your Workouts

It is important to keep track of your accomplishments.

To keep track of your activity level, make a note in your calendar, workout log book, or iPad, and add notes to help track your progress.

If there were any challenges that you overcame or were unable to overcome, write them down.

This will enable you to come up with solutions and be prepared for the following week.

Thanks to your record keeping, you can learn where you are and if you are slipping.

Concluding Thoughts – Stay at Home Mom Weight Loss

It’s not easy being a stay-at-home mom, having to take care of the household and raise children at the same time.

But that doesn’t mean that you should let your health and your future fall by the wayside. Be sure to use these essential tips to make fitness an inextricable part of your everyday life.

Read Next: Postpartum Weight Loss Tips


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