Workout Plan to Fit Around Childcare

Workout Plan to Fit Around Childcare

Welcome to the second post in our lockdown workout schedule series. Personal trainer, Jess Lees, has designed this workout plan for those of you with kids at home. The routine is flexible, so that you can fit it around your childcare and homeschooling commitments.

This workout plan provides two different workouts (day 1 and day 2), to be done whenever you may not have childcare commitments. If you’re able to workout every other day, you could alternate between day 1 and 2 on workout days. Or perhaps you’ll only fit in two workouts a week. Celebrate whatever you can achieve.

Day 1: Strength training circuit and mini HIIT

On day 1 of the workout plan, do a quick warm up before starting strength training. This is followed by a HIIT circuit.

Strength training circuit

  • Push ups – 10-12 reps
  • Squats – 10-12 reps
  • Plank – 30-60 seconds (see image)
  • Russian Twists – 10 each side
  • Dips – 10-12 reps
  • Lunge – 10 reps each side

Rest for 2 minutes after the circuit. Complete the circuit 3 times.

Workout plan - plank

HIIT circuit

  • Burpees
  • Mountain climbers (see image)
  • Star jumps

50 seconds on 10 seconds off. Repeat 5 times with a 60 second break in between circuits. Then, stretch and cool down.

Workout plan - mountain climbers

Day 2: Cardio circuits and ab blast

On day 2 of the workout plan, do a quick warm up before starting circuits.

Circuit 1

Repeat this circuit four times:

  • Jog on the spot – 45 seconds
  • Star jumps – 45 seconds
  • High knees – 45 seconds
  • 45 seconds rest

Then have two minutes rest, before circuit 2.

Circuit 2

Repeat this circuit three times:

  • Squat thrusts – 45 seconds
  • Plyo lunges – 45 Seconds
  • Body weight squats – 45 seconds
  • 60 seconds rest

Ab blast

  • Leg raises – 15/20 raises
  • Plank – 60 seconds
  • Side plank – 60 second hold on each side
  • Ab cycles – 20 (see image)
  • Swimmers – 45 seconds

Then, stretch and cooldown.

Exercise for mental health

Activities to Support the Workout Plan

On days you aren’t exercising, try to:

  • Have 15 mins alone before being ‘in charge’. Stretch and mobilise.
  • Do 10 mins breath work or square breathing.
  • Start the day with your kids doing the Joe Wicks PE session. Go all out, try to move around as much as possible.
  • During the day with your kids, try to include physical activities.
  • Whenever there is a chance, try to stand rather than sit – take this moment to check your posture and move around.
  • Work on your flexibility before bed, if you get a chance to watch something on TV – get on the floor and stretch whilst you watch. Just a simple 5/10 mins routine.

We hope this workout plan helps you to stay fit and feel good while juggling childcare commitments. If you’re looking for more home workout inspiration, check out our library of workout videos and training plans: