Mom and Me Workout: The Fun (and Totally Doable) Way to Get Active Together + Free Printable

 

I made this mom and me workout free printable because I love when I feel like I get two things done at once. Working out and quality time with my son are two of my top priorities and this is one way that I don’t have to choose between one or the other!

mom and me workout free printable

Who says workouts have to happen in a gym, alone, with zero interruptions and perfectly timed playlists? Because let’s be honest… if you’re a mom, that scenario is about as realistic as drinking a hot cup of coffee from start to finish.

The truth is, fitness as a mom looks a little different. Sometimes your workout partner is three feet tall. Sometimes your dumbbells are actually toddlers. And sometimes your “quiet workout time” comes with giggles, snack requests, and someone asking you why the sky is blue.

And guess what?

That’s actually the magic of it.

Today we’re talking about something that makes movement fun again, strengthens your bond with your kids, and sneaks in a little exercise without the pressure of complicated fitness routines.

Welcome to the wonderful world of the Mom and Me Workout — complete with a free printable workout chart that turns fitness into a fun family activity.

So if you’ve ever wanted to get active but didn’t want to leave your kids behind, or if you’re simply looking for ways to move your body while spending time together, you’re going to love this.

Let’s dive in!

---

Why Mom and Me Workouts Are the Secret Weapon for Busy Moms

Let’s just say it out loud.

Finding time to exercise as a mom can feel nearly impossible.

Between school drop-offs, work schedules, errands, cooking, laundry, and the endless cycle of picking up toys that magically reappear five minutes later… self-care often lands somewhere near the bottom of the priority list.

But movement matters.

And the good news?

You don’t need a gym membership, a babysitter, or an hour of uninterrupted time to get the benefits of exercise.

In fact, involving your kids can make fitness more fun, more consistent, and more meaningful.

---

It Builds Healthy Habits Early

Kids learn by watching us.

When children see their parents exercising, they begin to understand that physical activity is simply part of everyday life.

Instead of thinking of workouts as something adults “have to do,” they start to see movement as something fun.

And that mindset can last a lifetime.

Regular physical activity helps kids:

• Build strong muscles and bones

• Improve coordination and balance

• Boost mood and confidence

• Support healthy sleep patterns

Plus, it burns off that seemingly endless supply of kid energy.

Win-win.

I have been trying really hard to consistently work out lately, but it has been hard because I have a very active three-year-old, and a not-so-consistent napping one-year-old. If I workout first thing in the morning, my three-year-old gets bored. If I work out during nap time then I have no time to shower. If I wake up early and workout I don’t wake up early and workout. I kept thinking, “I just need to hire a personal trainer who will make me workout no matter what!”

 

Then I realized that the fittest, most active person I know is my three-year-old. He is always jumping and running. He basically never stops, so why not make him my personal trainer! I came up with this workout and he loves it! It is a great way to play together, and get my cardio and strength started. Sometimes this mom and me workout is all we do, or sometimes after we do it he is ready to go play with his toys for a minute by himself while I do yoga. It is amazing!

 

DOWNLOAD Mom and Me Workout free printable here!

 

I love when I get to cross two things off my list at once. This is such a great way to bond with my son and workout without feeling like I’m throwing the TV at him every time I want to do something for myself. 

The Secret to Making Mom and Me Workouts Actually Work

The key to success?

Keep it simple, playful, and flexible.

Kids don’t have long attention spans, so your workout doesn’t need to be long.

In fact, 10–20 minutes is perfect.

Focus on movements that are easy for kids to copy and fun to repeat.

Things like:

• jumping

• stretching

• balancing

• hopping

• dancing

These types of exercises improve coordination and strength while still feeling like playtime.

---

Mom and Me Workout Moves Kids Love

Here are some kid-approved exercises that work perfectly for family workouts.

And bonus: they require zero equipment.

---

Jumping Jacks

Classic.

Simple.

Effective.

Jumping jacks are great for getting the heart rate up and warming up the body.

Kids love them because they feel like jumping games.

Try doing 10 together, then count louder each round.

---

Squats

Squats are fantastic for strengthening legs and core muscles.

To make them fun for kids, turn them into frog jumps.

Have everyone squat low and pretend to be frogs before jumping up.

Ribbit optional but highly encouraged.

---

High Knees

High knees are a great cardio exercise that improves balance and coordination.

Turn it into a race:

“Who can run in place the fastest?”

Kids love the challenge.

---

Plank Hold

This one is surprisingly fun.

Have everyone get into plank position and see who can hold it the longest.

Expect lots of giggles and dramatic collapses.

---

Arm Circles

Simple but effective.

Kids can pretend they’re:

• airplanes

• superheroes

• spinning windmills

Make circles forward and backward.

---

Lunges

Lunges help strengthen legs and improve balance.

Kids can pretend they’re giant marching robots or explorers stepping across a jungle path.

---

Bear Crawls

Kids absolutely LOVE bear crawls.

Walk on hands and feet across the room like bears.

Bonus challenge: race across the living room.

---

Star Jumps

Think jumping jacks… but BIGGER.

Jump up and stretch arms and legs wide like a star.

These burn energy fast — which parents everywhere appreciate.

---

How to Use the Mom and Me Workout Printable

Our Mom and Me Workout Printable makes it easy to turn exercise into a fun challenge.

Here’s how it works.

1. Print the workout sheet

2. Choose a few exercises

3. Complete them together

4. Celebrate when you finish!

Kids love checking off completed activities.

It makes the workout feel like a game.

You can even add rewards like:

• picking the next exercise

• choosing the music

• selecting the post-workout snack

Motivation matters!

---

Making Fitness a Family Routine

Consistency is the secret sauce.

Instead of treating workouts as a chore, turn them into a family routine.

Maybe it’s:

• Saturday morning movement time

• after-school energy burn

• a quick dance workout before dinner

The routine doesn’t have to be perfect.

It just needs to happen regularly.

---

💬 Reader challenge:

Try a 10-minute Mom and Me workout tonight.

Come back and tell us how it went!

Did your kids love it? Did they make up their own exercises? We want to hear all about it.

---

Tips for Keeping Kids Excited About Exercise

Keeping workouts fun is the key to long-term success.

Here are a few tricks that help.

---

Add Music

Music instantly boosts energy.

Let kids choose the playlist and watch motivation skyrocket.

Dance breaks are encouraged.

---

Turn It Into a Game

Kids love challenges.

Try things like:

• obstacle courses

• timed challenges

• exercise bingo

Competition adds excitement.

---

Be Silly

Kids thrive on laughter.

Don’t worry about perfect form.

Make funny noises, create animal movements, and laugh when things go sideways.

The goal is movement, not perfection.

---

Celebrate Effort

Praise matters.

Encourage kids for trying, not just succeeding.

Say things like:

“Wow! That was a strong jump!”

Confidence grows when kids feel supported.

---

Benefits Moms Will Notice

Mom and Me workouts aren’t just great for kids.

Moms benefit too.

Regular movement can help:

• boost energy levels

• reduce stress

• improve sleep

• increase strength

And perhaps the biggest benefit?

You’re modeling a healthy lifestyle for your children.

That example matters more than any lecture ever could.

---

Making Fitness Part of Everyday Life

Exercise doesn’t always need to be a “workout.”

Movement can happen naturally throughout the day.

Try things like:

• dance parties in the kitchen

• family walks after dinner

• backyard races

• stretching before bedtime

The goal is simply to move more together.

Little moments add up.

---

Why These Moments Matter

Years from now, your kids probably won’t remember every dinner you cooked or every load of laundry you folded.

But they will remember the moments where you:

• laughed together

• played together

• moved together

Mom and Me workouts create memories.

The giggles.

The silly animal exercises.

The high-fives after finishing.

Those are the moments that stick.

---

💬 We want to know!

Do you already work out with your kids?

Drop your favorite kid-friendly exercise in the comments so we can all try it!

---

 

Mom life is busy.

Schedules are full.

And finding time for yourself can feel impossible.

But the beauty of Mom and Me workouts is that they combine three important things at once:

• movement

• connection

• fun

You’re not just getting a workout.

You’re creating healthy habits, building memories, and showing your kids that taking care of your body is something to celebrate.

And the best part?

It doesn’t require fancy equipment, expensive memberships, or complicated routines.

Just you.

Your kids.

And a little bit of space to move.

So print the workout chart, gather your tiny workout partners, and get ready for some giggles, jumping jacks, and maybe a few dramatic plank collapses.

Because fitness doesn’t have to be perfect.

It just has to be fun.

And around here, we think family workouts are pretty much the best kind there is. 💕

What do you do to get your workout in?