How to Build a Workout Routine That Works When You’re Working Full Time

Knowing how to build a workout routine while working full time can feel impossible — especially when you’re working, solo parenting, and managing legal or financial stress.

Between parenting, legal stress, work demands, and never-ending logistics, it can feel impossible to carve out time for yourself.

But I’ve learned that routine is the reset. When everything else feels chaotic, having a rhythm — even a flexible one — keeps me grounded. It helps me show up for my child, for my work, and for myself.

This is the real-life workout routine I built as a single mom — what’s working for me, how I built it, and how you can use the same structure to build your own.

Whether you have 50/50 custody like I do, shared parenting with a barely-there parent, you’re navigating full-time solo parenting, or you’re an ambitious professional, there’s a way to build a workout routine that can work for you.

Why Building A Workout Routine Matters

I didn’t build this routine to be impressive. I built it to survive — and then to thrive as a single working mom.

Lifting weights became a key part of that shift. If you’re wondering whether strength training is right for you, here are 7 reasons moms should lift weights beyond just physical results.

I’m a morning person (read how to become one here), and I’ve intentionally designed my schedule around my most limited resources:

• Time
• Energy
• Childcare
• Finances (aka, my job)

What enabled me to build a consistent wellness routine came once I finally had reliable infrastructure that included:

• A toddler on a schedule
• A structured co-parenting schedule
• Access to reliable daycare (6am–6pm)
• A workout I actually enjoyed
• A fitness studio close by with enough classes that fit into my schedule
• And a job with flexible hours

That combination gave me the foundation to start building rhythm into my days.

Why This Works: A Routine That’s Lived, Not Forced

Most fitness routines fall apart because they’re built around willpower or hype — not real life.

But for single moms and busy women, consistency doesn’t come from trying harder. It comes from designing a system that fits.

Here’s how it actually works:

• The habit is the routine — moving your body several times a week.
• The system is the structure that supports it — your childcare plan, class schedule, proximity, work boundaries, even what clothes you put on in the morning.
• The goal isn’t perfection. It’s consistency. Showing up regularly, in a way that supports your energy, not drains it.

When your system is built around your actual constraints — not some ideal version of your week — it becomes doable. Reliable. Lived.

And when something shifts (because it always does), you don’t spiral. You adapt.

Maybe you move the class to later in the day. Maybe you switch it out for yoga or a short bike ride at home. Maybe you skip it, rest, and pick back up tomorrow — without guilt.

That’s the power of structure: it gives you something to return to.

And that’s why this works.

How to Build a Workout Routine as a Single Mom

Your exact tools might look different — but the framework stays the same:

Routines start with your real-life constraints, not some ideal schedule and planning within them.

The building blocks of your routine:

Childcare:

Can you rely on your coparent for childcare on their parenting days? Can you you coordinate with a reliable grandparent, or sitter?

Or perhaps you prefer to block time before your child wakes in the morning, or during naps?

Even better, pick a studio or gym that provides childcare. For example, Burn Boot Camp offers complementary childcare during your workouts which is AMAZING.

Proximity of Workout Facility:

Choose a gym that’s less than 10 minutes away (or one you at least enjoy driving to).

No nearby studio? Try Barre3 Online, the Peloton App, Tone It Up, EvolveYou, or YouTube workouts.

Schedule of Classes Offered:

Let’s face it, if the gym or studio you are interested in doesn’t accommodate your life, it’s not going to work.

They must offer a set (unchanging) hours or class schedule during the times you are available to commit on a regular basis.

And also offer enough classes that you hit a minimum of 3 (ideally 4-5) 30-45 minute workouts a week.

Job Hours & Flexibility:

Can you flex your time at work to accommodate your workouts?

Or do you need to carve out a block of time and protect it.

Early morning, post drop-off, lunch, or evening — whatever works.

Block it on your work calendar as “Busy” and do not compromise.

If someone schedules an 8:00 am meeting during the time you have your 8:00 am workout, they will need to reschedule because you will not be able to make it, or you won’t be attending. Period.

Mental Load:

Make incorporating you workouts so simple that skipping it would feel unnatural.

The less you need to think about, the more you’ll stick to your plan.

Consider how easy it will be to get dressed for your classes, whether or not they offer mats or water so you have one less thing to worry about bringing, what other things can you conveniently tackle along your drive to and from your workout to get more done.

Batch and automate anywhere possible to simplify and make the most of your commitment.

Emotional Bandwidth:

Choose movement that feels good. Energizing. Regulating.

Make it work for your natural rhythms and routines… and for what makes you H A P P Y !

Budget:

I intentionally saved this one for last.

As a single parent, your finances are strapped.

But workouts aren’t just about fitness — they’re about survival, sanity, and self-worth. This time is yours. It’s not optional.

Yes, workout classes, gyms, and studios can be expensive. But it’s worth allocating $50–$200/month toward something that helps you feel strong, grounded, and human again.

Whether that’s a gym membership, virtual classes, or drop-in sessions, this is an investment in your future self.

And your peace of mind? That’s priceless.

My Single Mom Workout Routine (Real-Life Breakdown)

I structure my week around the classes offered at my Barre3 studio, my co-parenting time rotation, and my child’s daycare hours.

My constraints are:

Childcare:

I have a privilege of putting my child into full-time daycare.

Operating hours are 6:30am-6pm, but you have to pay additional for early drop off (6:30-8:00am) and late pickup (5:30-6pm).

I opted for early drop off so I can attend workout classes beginning after 7am.

My studio also offers childcare but hours are later and tailored to stay at home moms.

Also sorry, 9am and later is way too late for this early riser to get my day started!

Proximity:

My studio is less than 5 minutes from my child’s daycare, I geek out about how EASY it is for me to bounce from daycare to the gym to my house at least once a week.

This is by design.

Schedule:

My studio offers a variety of classes that work within my schedule, and most importantly classes that fall regularly during the time of day I want to workout: mornings at 7:15 am and 8:30 am.

Job Flexibility:

I am fortunate that after the pandemic my company remained hybrid.

Otherwise, I’d be finding a new one.

With flex hours, meetings rarely fall earlier than 9:00 am or later than 4:00 pm allowing me the much needed window of time between daycare transitions and work to fit in my workouts.

My workouts are in the mornings so getting dressed in workout clothes is a breeze.

Mental Load Relief:

Classes are so engrained into my routine that I feel like I missed a meeting if I skip one.

I have also taken classes I didn’t register for because I show up so regularly no one noticed, oops!

Emotional Bandwidth:

Barre3 workouts are my jam right now.

They’re everything I need in this season of life, I feel incredible after class and I love the people there.

It brings me such joy and focus that even after a tough morning with my toddler my mood is lifted and I am recentered.

Other Things That Help Maintain My Workout Routine

Being a single mom doesn’t come with a lot of perks, but I make it a point to find advantages where I can.

Calling them out helps me see my situation more fully and reminds me where I do have agency.

Shared Parenting Schedule:

On my coparent’s parenting days, I can take care of my own needs, and I have the flexibility to take afternoon or evening classes when needed.

This takes a lot of pressure off the logistics mental load — I don’t have to force every workout into the early morning.

Flexing My Work Time:

While my daycare offers 12 hours of childcare, I prefer my child be there no more than 10 hours a day.

To avoid this, I work longer hours when I don’t have my child, so I can work less and be more present when I do.

At-Home Backup Options:

On days or weekends when classes aren’t available — or when I need to move or change it up — I use my Peloton Bike+ for cardio, and the Peloton app for other exercise, including yoga.

Finding A Workout I Love Next Door:

I lucked out finding a workout where all the pieces fit: it’s close to my home and daycare, affordable, and the right workout for this season of my life.

It wasn’t about finding the perfect routine. I found one thing that worked and built everything around it.

Barre3 blends strength, mindful movement, and breathwork — making it more than just a fitness class. It’s how I stay clear, regulated, and present.

?Read more about my Barre3 experience and why it’s the best workout for my life as a single working mom.

My Real-Life Workout Routine as a Single Working Mom

Planning Around a Two-Week Parenting Schedule Rotation

Because of my shared parenting schedule, my weeks alternate — and so does my routine. I plan everything out two weeks at a time so I can create a rhythm that works with my life, not against it.

Seeing both weeks side by side helps me stay consistent and reduces decision fatigue. I’m not reinventing the wheel every Monday — I’m just following the plan.

Here’s what that looks like in practice:

Making This Routine Work as a Full-Time Single Mom (or SMBC!)

You can absolutely use this framework to build your own workout routine — but it requires more intention, planning, and support built in from the start.

It’s not about “fitting in a 10-minute workout when you can.” That’s survival mode.

This requires choosing your health as a non-negotiable.

Here’s how full-time single moms can make it work — with structure and support:

• Hire reliable childcare
  • 1–4 hour blocks on the weekend, specifically to attend workouts and knock out errands (since you’re already out of the house)
  • Either full-time childcare or minimum 3 days during the work week for 4–8 hour blocks — enough time to workout and then tackle focused work
• Join a gym with childcare — even better if they know your kid by name. Let them tag along afterward for errands or drop them with a sitter so you can get deep work done.
• Use nap time or after-bedtime only as a backup, not your plan
• Batch-prep your week around your workouts
  Set your workout schedule first — then build meals, errands, and tasks around that. Don’t let your workout time be the first thing cut.
• Add a regular babysitter for 1–2 evening blocks during the week for 2-4 hours to handle errands, attend work functions, or take a well-earned social night out
• Budgeting for support as part of your wellness and work infrastructure, not an extra
• Don’t rely on casual offers for help — asking friends or family here and there won’t work unless they’re committed to showing up regularly. You can’t build a consistent routine on an unstable foundation.

The ultimate goal here is to prioritize your health. It may mean sacrificing “fun” or leisure time for wellness, and that’s okay.

For me, workouts are my social time. They’re fun. They’re how I recharge.

Don’t dwell on what other people get to do with their time. Sure, they may have more of it, but most of them are squandering it.

You’re using yours with intention. That’s power.

If Your Job Doesn’t Allow for Wellness…

Let’s be honest: if your job doesn’t support your health, it’s not a good job.

But if you’re in a position where your finances are barely covering your basic needs, that has to come first.

In that case, your top priority isn’t wellness — it’s getting into a more stable, better-paying role that creates space for wellness later.

This is the only time I’d say to temporarily sacrifice your workouts or wellness routine — if your foundation isn’t even secure yet.

But once you’ve got that stability?
It’s time to stop compromising.

You deserve to breathe, move, and show up as a full human, not just a worker or a mom.

Wellness isn’t a luxury. It’s a requirement — especially for single moms.

Start small. Build from where you are. And don’t stop showing up for yourself.

That’s how you rebuild strength — inside and out.

Ready to Own Your Health?

Start Small. Start Now.

Join the Weekly Wellth newsletter for real insights on how I’m building wellness that works — as a single working mom, in real time.

P.S. This isn’t just a workout routine — it’s a decision framework in action. I built it using the same system I teach through DecideWell. Align your time, values, and energy — and keep moving forward.