A Workout Plan for Parents (And Anyone Who's Busy and Tired)

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In this video, I discuss training for parents. Specifically: how parents can continue to train and be productive, even with all the challenges that new role presents.

Working out consistently is hard for parents seeing as we simply don't get any "downtime." Kids need looking after every minute they're awake. For those of us who go to work, that means it's our turn when we get home! And even once they're in bed, you'll find yourself preparing lunches, tidying up, washing clothes, and catching up on admin.

Weekends aren't much easier, as you'll be visiting friends, taking your kids to classes, and dealing with their various illnesses.

And this video didn't even touch on how simple activities - like getting into a car - can feel like a stress dream (if I ask my daughter to step back from the car doo, she will rotate six times then back into the road while still somehow being hit by the door...).

Nor did I mention the constant stress and worry you feel for your kids!

I should mention at this point that, in spite of all those challenges, having kids is still MORE than worth it. But yeah, it's a challenge if you want to stay in shape!

So, how do you keep making progress as a parent? Some tips I cover in this video include:

* Make your training as convenient, practical, and versatile as possible
* Learn to train from everywhere with different versions of your workout
* Invest in training equipment that makes home workouts easier
* Consider using full-body workouts
* Make your workouts modular
* Train functionally to prepare your body for being a parent

[NI-pine]

a weight vest, children's playground, children - set the timer and play tag. Let the kids chase you and you chase them over obstacles. one of the best workouts ever

[rakeimtanner]

I'm not even a parent, and I love this video. Exercise should be inclusive to all ages. And it doesn't have to be intense every time. Just enjoy using the body we're given.

[MovingWell]

This topic means a huge amount to me and it’s not spoken about enough, with so much great training advice on YouTube being largely impossible to follow as a busy parent. So, thanks so much for this video. I've been training for 20 years and having a 4 year old and 2 year old blew my normal programme out of the water, and I'm still adapting. But it’s crucial to my mental health that I do so. I would really like to give top tips from my experience over the past 4 years -

1. Get a running stroller (Out 'n' About Nipper Sport) - this completely changed my relationship with my son (and now his younger brother) a few years ago. I can get in a good 7 mile run whilst he naps or just takes in his surroundings.

2. If you work a normal 9 to 5, get up early (5am for me) and get your training in before the house wakes up.

3. Learn some good calisthenics / gymnastics exercises, as its great fun practicing these at home/ the park with your child once they are old enough. TRX straps are also great to have in the house.

4. Get yourself a good bike and a child bike seat - I absolutely love taking my kids out for a ride and they love it too

5. If you get time in the evening with your partner once the kids are in bed, use it to stretch whilst you chat / watch TV

6. Take recovery really seriously – avoid training sick / injured as your priority now is to function as a parent, not as an athlete

7. Maybe consider avoiding exercises that are likely to cause injury, and focus on stuff that might actually help you as a parent, e.g., carrying things, being agile, etc.

8. If you work a normal 9 to 5, avoid training at the weekend (unless you’re using the running stroller/ bike). Leave the weekends for family time and recovery, and you won’t feel as guilty about taking out time to train during the week.

9. Prioritise your relationship with your partner (if you have one) above everything else. I am only able to take the time out to train because my partner looks after the kids when I do, and vice-versa. We support each other to achieve our personal goals and that’s so important.

10. Potentially re-prioritise your life. Before kids we can often give it our all at work whilst also training frequently and hard; once you have kids, something has to give. If training means that much to you, but you’re still expected to work as hard as you used to at work, maybe its time for a career / job change? I appreciate that might not work for the self-employed.

11. Get a good child carrier backpack - nothing like a long hike with your little one pulling on your ears giggling...You can also do lunges / squats with them on your back!

Most importantly – be easy on yourself. You will probably lose some gains/ not progress as much as you used to, and you will get A LOT wrong as a parent. But as long as you’re trying the best you can, and everyone is happy, its all good.

[ShutchyerLips]

I did great training until I had my third child. That was the day I started to drop all the balls and couldn't figure out how to do anything except work and parent. Eventually I figured out how to do mini workouts throughout the day and started seeing gains again. This was dropping for 10 intense Pushups or 25 rapid ones every hour or so, then a 5-10 minute routine if I ever found the time. Once I was rolling with the Pushups, I could find the time and get my head back in the game, setting these mini workouts as a priority and not giving in to the parental burnout. It was life changing. Good luck to everyone out there! The struggle is real.

[ekaterinastaneva]

Thanks Bioneer and here's a little additional for mums especially. 1) do not beat yourself if you cannot work at all in the first half an year. Breastfeeding means no sleep at night and no break from the baby. Priority should be rest and mental restoration. 2) if you can workout, then 100% focus on physio excercises. Hormones released during pregnancy have most likely messed your joints and tendons particularly in your knees and pelvis. Without good range of motion and join/tendon health in these key areas it will be impossible to do compound movements and most types cardio. 3) swimming and walking are your friends. Swimming is goos for the joins walking is gentle too and can be done with a baby. DO NOT TRY TO RUN IF YOUR KNEES FEEL DODGY. You might have to wait for your hormonal levela to drop or you risk some nasti injuries. 4) pilates is your friend - yoga might be too bendy for your joints atm, pilates is strengthening and can be done with a baby at home. 5) prioritise lifts that will aid your ability to lift the baby aka upper body push excetcises, squats and deadlifts. Olympic lifta + overhead press and bench press, sum squats - these are ideal, but few women will be able to do them. Be careful. I thought I am quite strong until pregnancy took all the gains away and it happened that my baby is an absolute unit! At 7 months I have tendinitis in my wrists, upper and lower back pain, neck pain and brutal muscle fatigue. I simply cannot carry him any more. 6) ALWYAS do MAXIMUM of 50% of the excercises you think you can. If you injure yourself like I did twice because I thought I can totally go back to lifting and boxing in few months, you will have to hire a childcare or partner needs to take a holiday. A simple wisted ankle can prevent you from being able to look after your baby for a week! Priorise SAFEST excercise option
7) if you had cesarean - no yoh cannot lift for 2 months, even 3. Don't try it, you will end up i hospital. Trust me.
8) I cannot stress enough on this one, this is the most important one - ASK FOR HELP! Many mums feel the pressure to endure more they can handle out of fear of shame. I felt I need to look aftee my little one day ans night and neglect my depression. It ended up bad. Thanks to a fast and responsive mental health team I am ok now, but don't do my mistake. Share a night feed with your parnet to get a extra sleep. Ask mother in law to take over for an afternoon. If you need to go swimming and leave dad and baby once or twice a week - just so it. He is not a child and can take after your baby alone for a bit. If your mental and physical health deteriorates...well..not good for the entire family, I'll tell you that. If you need a nap, gym, swimming on your own to stay healthy and sane - DO NOT BE ASHAMED TO ASK, IT IS AN ABSOLUTE PRIORITY FOR YOUR FAMILIES SAKE TO DO SO.

Last but not least - f**k the extra kilograms. No weight loss unless you are dangerously obesse, should bother you in the first year.

Summary: Prioritise rest, mental health, joint health, gentle cardio like swimming and lifts that will help you lift your kid.

Good luck to all mums and dads, lot's of love, be strong ❤

[gfum]

I applaud you for this video. I work 12 hours shifts with overtime because man power is short at my work at the moment and I look after my kids when I come off a night shift because my Mrs goes to work. I have a 9 month old and 4 year old daughters so time to train is work of art. I rollerblade a lot taking my 4 year old to school and 11 mile jolts on the rollerblades with my baby daughter in her buggy for cardio. Weights at the moment is using my baby daughter for lots of reps of an exercise and then going to failure using my 4 year old daughter. I get to work out a bit and spend time with my kids. It works at the moment but it's still difficult.

[StrongandConditioned]

I discovered 6 count burpees when I had my 2nd kid and gym time became a fantasy. That was the day that everything changed…

[markerwin]

Not a parent but 12 hours shifts and 45 min travel each way to work. Limited time and always tired. Thanks Bioneer for this one keep them coming

[Shroete]

I love how rooted in real life your channel is. It's really difficult sometimes to watch bodybuilders and fitness influencers who seem to work out all day everyday. Makes you feel like you don't stand a chance to live a fit and healthy life because you have a desk job, a dog, a kid, a famliy to take care of. Thank you for your content. You keep me motivated.

[ashtonhunter]

Unrelated but major respect for wrestling a diaper/nappy on a kettlebell in public and walking around with it
Bioneer doing the most in the weirdest ways

[drip]

Exercise Snacks is another interesting idea, doing little mini workouts throughout the day has its perks, too

[surrealistidealist]

A great piece of equipment for a busy parent is a "Power Tower", which has a chin-up bar and dip bars. A power rack is great, too, if you have more space. Plus, the kids can use these when they're old enough!

[brick-x]

Man this is the exact issue I’m in, medical schools been hitting me hard. Hitting the gym from 5 days a week to 2 days usually or 3 days on a good day the last couple months is still something I’m getting used to

[Smallsguitarshop]

The video I’ve been searching for. We had our first one last December by month 5 I could hardly make it to the gym twice a week, not to mention it’s 20min away. By month 7 I gave up the gym to body weight training at home and never felt better and getting stronger. Looking at the comments reassured me I’m not alone in the struggle ha.

[francissquire]

I was the main carer of my kids when I was your age and now, in my 60's I'm doing nearly as much with my grandchildren. Never been able to have them asleep by 7, 8 o'clock.
Thanks for the great advice.

[synitarthrax]

When I had to watch kids and work shift-work, sometimes pulling a double, I modified the "Grease The Groove" principle.I put a portable Pull Up bar in the bathroom. I also put some parallettes in the kitchen. Whenever I went into the bathroom, no matter what I went for, I had to do a set of Pull Ups. When I went to the kitchen I did Hindu Pushups and whenever I wanted to sit on the coach, I had to do 10 Bodyweight Squats for the price of admission. This takes no more than a minute and sometimes less to do, and it's amazing how much volume you can accumulate over the course of a day.

[ElBoyoElectronico]

Other additional factors are: Lots of infections, the occasional visits at the ER and hormonal problems due to the accumulated lack of sleep. I personally have no problem with a bad night of sleep but 3 days of bad nights in a row are brutal.

[D_Jilla]

"And anyone who's busy and tired." I'm not a parent, aside from my dogs, but this felt very relatable.

[RyanHamiltonBaker]

Bless you for this. I've been beating myself up for not exercising like I used to, but we have our 5th baby on the way and it just can't happen. I've really enjoyed using my kids as weights, doing games that involve squats and pushups with the kids, racing with them, etc. It makes a big difference in my energy levels and they love it too.

[lipp]

1:36 Aw, Kell got a bump on his head :(

Love your vids and as a Dad of 3 boys, I appreciate all your videos. They truly help us normal folks out immensely.