Learning How To Work Out With A Toddler At Home is crucial to staying consistent with your workouts and getting stronger. Use these no-prep, kids' activities and simple tips to get your workouts in as a busy mom!
Working out with toddlers around? It’s a mess. It’s loud. It starts and stops a million times. And somehow…it works.
If you’ve ever tried to sneak in a workout while your toddler naps, you already know how that goes. You warm up, and they wake up. You grab dumbbells, and someone needs a snack or a diaper change. Suddenly, the whole thing feels more stressful than helpful.
That’s why I stopped waiting for the “perfect” time and started working out with my toddlers instead. Honestly, I just find it easier. Three kids in and this is still the case.
Instead of trying to control the situation, I let them move, explore, and do their own thing while I worked through my workout. That freedom is what keeps them engaged, and what makes it possible for me to stay consistent.
If you’re just getting started, this guide on how to start working out as a mom can help you build a simple routine, or you can try something like a mommy and me workout to ease into it. And if you want a bit more structure and personal support, following a plan like 6-Weeks to STRONG takes the guesswork out completely.
Jump To
- Why Working Out With Toddlers Actually Works
- Quick Tips For Working Out With A Toddler
- 9 No-Prep Activities That Actually Keep Toddlers Busy
- How To Exercise WITH A Toddler (without losing your mind)
- How Can I Exercise With My Toddler And Baby?
- The Goal Isn't Perfect
- More Fit Mom Workout Tips
- How To Exercise With a Toddler FAQs
Why Working Out With Toddlers Actually Works
While many times moms are looking for "me time", if that's the mindset, it becomes a bit more challenging to stay consistent with multiple workouts per week.
Instead, let your toddlers join your workouts and reap the benefits:
You’ll actually stay consistent.
If I wait for alone time to work out, it won’t happen. Working out with my kids around might be chaotic, but it’s the only way I stay consistent, and consistency is what gets results.
It sets a powerful example.
My girls see that I love to move, not because I “have to” or want to be skinny, but because it makes me feel strong and happy. They see that exercise is fun, not a punishment.
They learn independent play.
While I work out, they explore. No screens. Just freedom to roam, read, build, and figure things out on their own—while I sneak in a few sets.
They get more active too.
My girls bounce, jump, hang on the TRX, swing mini bands, and mimic my movements. They’re playing, learning, and staying active all on their own.
It’s full of laughter (and interruptions).
Sure, I pause mid-set to roll Play-Doh or diaper a doll. But we laugh, play, and sweat together—and that makes it all worth it.
Quick Tips For Working Out With A Toddler
When it comes to working out with kids, I opt for having some easy, zero-planning kids' activities on hand. These activities only happen in the gym. This is because then the kids get excited to do them (instead of being bored).
However, know that your toddler is not going to sit down with a coloring book for a full thirty-minute workout.
So, while these kids' activities are great, if you want to be successful working out with a toddler, you also need to:
Let them play. Let them swing, carry weights, or make slides with bands. Don’t confine them to an area. It won’t work.
Let them lead. Give them a few activities to choose from, but don’t force them.
If a kid brings you a book or toy, stop your workout and read. Yes, it sucks. But the only way for them to stay content there is to know you’re still there to help.
Laugh a lot. Play games with them during your rest times. Make fitness fun. Never let your kids see you “punishing” yourself with a workout
Make sure your workouts are a reasonable length (hour-long workouts are way overrated)
Keep the language positive. When your toddler asks, “Why are you doing that, mommy?”, don’t you dare say “because mommy needs to lose ten pounds” or any other self-diminishing crap. Stick with “it helps keep mommy strong, so I can pick you up” or “because this is fun/playtime to mommy”. Working out is a gift, don’t forget it.
9 No-Prep Activities That Actually Keep Toddlers Busy
Below are some zero-prep activities for kids in the gym. I actually only allow some of these activities to be done while I'm working out so it keeps them fun and fresh.
Life hack: one of my go-to systems for working out with a toddler is that I use meal prep breakfast recipes (that I make the night before) and then my toddler eats for the first 15 minutes of my morning workout. This still works ten years later. Having healthy toddler snacks on hand for midday workouts is key, too.
Stickers
This one sucks, but it’s always a hit! I keep a sticker book in the gym and googly eye stickers (they’re even more special for some reason), and often even my one-year-old grabs it. Will the stickers end up on your floor? Yes. Sometimes there is a price to pay for your workout.
Or, draw a heart on a piece of paper and have your toddler stick the stickers on the line to make a heart.
Books
We obviously have an assortment of books in the gym. When it comes to activity ideas for kids’ books are the best ones! Lift the flap, noise-making, anything they love. Both my girls love to “read”.
Cars & Race Track
My toddler loves to make “slides” out of the resistance bands on the bench, but her racetrack works too. She’ll set it all up and zoom cars around for a good fifteen minutes.
Snow In A Bowl
This was a hit last year, and I’ll use it again this year! I grabbed a towel, filled a bowl with snow, and gave them cups. It made a wet mess, but Mama got her workout in.
Magnets
If you have a whiteboard easel that’s awesome! If not, a tin pan with magnetic letters is genius. I’ve no idea why, but magnets are hilarious, and if you use the alphabet ones, they’re learning a bit!
Sensory Bins
Truthfully, I suck at these, but every so often I’ll give my baby a bin of random crap I found in the kitchen, but otherwise, I suck.
I hope you’re better than I am because sensory bins rock when it comes to working out at home.
Blocks/Building
Any kind of stacking blocks or our favorite: magnetic blocks are AMAZING in the gym.
This activity gives you more than five minutes and helps them be creative. I love looking at everything the girls build (and am often mildly impressed).
Fort Building
This is where allowing your kids to play in the gym is crucial. If you can, grab a blanket (I use a yoga mat) and drape it over something (anything). Building forts is super fun for the kids and again, gets them distracted.
Get The Kids Involved
My girls (even my youngest at one) love working out with me. If I’m doing a resistance band exercise, they both get their own bands and do it with me.
I have my toddler count my reps or hold a stopwatch. We practice handstands together or squats. Let them help and mimic (so long as it’s safe). It’s super cute and definitely helps develop a love of fitness!
How To Exercise WITH A Toddler (without losing your mind)
The other option when it comes to having kids in the gym is to do workouts that involve them!
Learn to work out with the kiddos and show them how much fun it can be. Check out this awesome mom workout for busy days.
Some great exercises to do with your toddler are:
- Push-ups with baby kisses
- Bear crawl races
- Squats holding the toddler
- Planks with them on you
- Squat and press with the baby or toddler
- Have a dance party
All of the exercises above involve your kids while allowing you to get some movement in. Personally, I just have my kiddos join in on whatever workout I am doing that day.
Meaning, they squat, use resistance bands, and basically just run around mimicking me for thirty minutes. These are all great exercises to be more active with your toddler.
Likewise, they show your toddler that fitness can be FUN.
How Can I Exercise With My Toddler And Baby?
The transition from one to multiple kiddos can be overwhelming. My advice is to obviously cater to the baby's needs and then have your toddler join you in your workout.
Meaning, get the baby settled (sleeping, or comfy on a play mat etc), then strive for a 15-minute workout and have your toddler join in.
5 Minute workouts are also helpful when you're just starting.
Another great way to get in workouts as a busy mom is to invest in some of the options below. Sometimes, a straight workout will just be too much. Some other ideas are:
- Invest in a running stroller and get outside!
- Have some no equipment workouts on hand to do at the park while your kids play
- Again, keep the purpose of workouts play-based so that your toddler can join you
The Goal Isn't Perfect
Working out with toddlers will never be seamless.
There will be interruptions, pauses, and days that feel messy—but that doesn’t mean it’s not working. The moms who see results aren’t waiting for perfect conditions.
They’re showing up anyway.
Want It To Feel Easier?
If you’re tired of guessing what to do or starting over, having a simple plan makes a huge difference.
6-Weeks to STRONG gives you short, structured workouts you can follow at home, no overthinking, just done.
More Fit Mom Workout Tips
Below are a few staples for all moms looking to get stronger in minimal time!
How To Exercise With a Toddler FAQs
Keep it simple and flexible. Use short workouts, let your toddler play nearby, and expect interruptions. The goal isn’t a perfect workout; it’s staying consistent with movement.
Simple, low-prep activities work best, like stickers, books, sensory bins, or toys that they only get during workouts. Rotating options helps keep their attention longer.
Start small. Even 5–10 minutes counts. Over time, your toddler will get used to the routine and give you more space.
linda spiker says
We converted our garage into a home gym when our kids were little. It was super handy! But boy I caould have used these tips back then!
fitasamamabear says
I love it! Being able to work out at home pretty much saves everything. Otherwise I'd never get it in!