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A Quick Workout for New Parents Who Need a Boost of Energy

by Clinton Boone, PT, DPT, CMTPT/DNLeave a Comment

Becoming a parent is an exhilarating and rewarding journey, but it can also be exhausting at times. Between sleepless nights, diaper changes, and constant attention to your little one, finding time for yourself can be challenging. However, taking care of your own well-being is crucial to being the best parent you can be. One effective way to boost your energy levels and improve your overall mood is through a quick workout routine. In this blog, we will explore a simple, yet effective workout specifically designed for new parents who need a much-needed energy boost.


Before diving into the workout, it’s essential to warm up your muscles to prevent any injuries. Start by performing a few minutes of light cardio exercises such as jogging in place or marching on the spot. This will increase your heart rate, warm up your muscles, and prepare your body for the workout ahead.

Jumping Jacks

Jumping jacks are a fantastic full-body exercise that increases your heart rate, boosts circulation, and engages multiple muscle groups. Begin by standing with your feet together and arms at your sides. Jump up, spreading your feet shoulder-width apart, and simultaneously raise your arms overhead. Jump again, returning to the starting position. Repeat this exercise for 1-2 minutes, gradually increasing the intensity as your fitness level improves.


Squats are an excellent exercise for strengthening your lower body, especially your glutes, quads, core, and hamstrings. They can be done anywhere and without any equipment. Start by standing with your feet hip-width apart, toes slightly turned out. Bend your knees and lower your hips as if you’re sitting back onto an imaginary chair. Keep your chest up, back straight, and knees aligned with your toes. Lower down until your thighs are parallel to the ground, then push through your heels to return to the starting position. Perform 10-15 repetitions, rest for a moment, and then repeat for two more sets.


Push-ups are a classic exercise that targets your chest, shoulders, triceps, and core muscles. Start in a plank position with your hands slightly wider than shoulder-width apart, fingers pointing forward. Lower your body until your chest nearly touches the ground, keeping your elbows close to your sides. Push back up to the starting position. If the traditional push-up is too challenging, you can modify it by performing the exercise on your knees. Aim for 8-12 repetitions, rest, and repeat for two more sets.


The plank exercise is perfect for strengthening your core muscles, which are essential for stability and posture. Begin by lying face down on the floor. Place your forearms on the ground, elbows under your shoulders, and lift your body off the floor, balancing on your forearms and toes. Keep your body in a straight line from head to toe, engaging your abdominal muscles. Hold this position for 30 seconds to 1 minute, gradually increasing the duration as you get stronger. It is recommended to ease into planks for new parents who are still recovering their core post- child birth. If you have any pain or issues, reach out to a pelvic health specialist!

As a new parent, finding time for a full workout may seem like an impossible task. However, integrating a quick workout routine into your daily schedule can do wonders for your energy levels and overall well-being. The exercises mentioned above provide a well-rounded workout that targets multiple muscle groups, boosts your heart rate, and increases your energy levels. Remember to listen to your body, start at your own pace, and gradually increase the intensity as you feel comfortable. By prioritizing your health and fitness, you’ll be better equipped to handle the demands of parenting and enjoy the journey with renewed vigor and enthusiasm. If pain or injury make these exercises difficult, connect with one of our movement experts for a free assessment. Free assessments are available in-person and virtually through our telehealth platform.

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*Per federal guidelines, beneficiaries of plans such as Medicare, Medicaid, Tricare, VHA and other federally funded plans are not eligible for free assessments.

The Athletico blog is an educational resource written by Athletico employees. Athletico bloggers are licensed professionals who abide by the code of ethics outlined by their respective professional associations. The content published in blog posts represents the opinion of the individual author based on their expertise and experience. The content provided in this blog is for informational purposes only, does not constitute medical advice and should not be relied on for making personal health decisions.

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Clinton Boone is a physical therapist who enjoys treating various orthopedic conditions and vestibular disorders. Clint enjoys spending time with family, lifting weights, and running in his spare time – having just completed the Chicago Marathon in 2022. Clint works and lives in Manhattan, IL, and loves treating members of his local community. He can be reached at if you have any questions or comments.

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