"I'll start exercising when the kids are older." That's what I told myself for three years. Then I realized: the kids aren't getting older fast enough. And even when they're older, there will still be demands on my time. If I wait for "when I have time," I'll never exercise.

So I found ways to exercise that actually fit into my life. Not the理想 life—my actual, chaotic, unpredictable life.

I'm Jennifer Brooks, mom to Jack (9), Lily (7), and Charlie (4). Here's how I move my body when I have zero time.

The Reality: You Don't Need an Hour

Let's dispel a myth: you don't need an hour at the gym to be "exercising." The World Health Organization recommends 150 minutes of moderate activity per week. That's 25 minutes a day. Five days a week = 25 minutes each. That's NOTHING.

You can find 25 minutes. Really.

When to Exercise

Before the Kids Wake Up

My current approach: I wake up at 6:15, the kids wake at 7. That's 45 minutes. I spend 20 minutes doing yoga and 15 minutes drinking coffee. That's my exercise, five days a week.

Yes, it means going to bed earlier. Yes, it means waking in the dark during winter. But this is the only time that's truly mine.

During the Kids' TV Time

When the kids watch a show, I don't sit with them. I use that 30 minutes for exercise. A quick YouTube workout, jumping jacks in the living room, whatever. The kids are watching TV anyway—they don't need me for that.

With the Kids

Exercise doesn't have to be separate from kids:

  • Push the stroller faster
  • Play tag outside
  • Dance with them
  • See who can do the most jumping jacks

During Household Tasks

Cleaning burns calories. Vacuuming, mopping, scrubbing—all movement. This isn't cardio, but it's something.

What to Do

Walking

The simplest exercise: walk. Walk to school pickup instead of driving. Walk around the block during lunch. Walk while talking on the phone.

YouTube Workouts

Free, at-home, no equipment needed. Search "20 minute workout for moms." There are thousands of options. I do yoga, low-impact cardio, or barre workouts from my living room.

HIIT

High-Intensity Interval Training: 20 seconds of intense exercise, 10 seconds rest, repeat. You can get a serious workout in 10 minutes. There are apps for this.

Dance Parties

Put on music, dance with your kids. This counts as exercise AND quality time. Win-win.

The Minimum Viable Exercise

If you literally have zero time, here's the minimum:

  • Take the stairs instead of elevator
  • Park farther away
  • Do 10 squats while brushing teeth
  • Take a 5-minute walk after dinner

This isn't enough for fitness goals, but it's better than nothing. Something is better than nothing.

Making It a Habit

The key isn't finding time—it's making exercise a non-negotiable, like brushing teeth. Schedule it. Protect it. Don't skip it unless there's a true emergency.

Start with 10 minutes, three times a week. Build from there.

For more self-care ideas, check out my articles on quick self-care and finding me time. You can find 25 minutes. I promise. Your body will thank you.