Bodyweight Exercises for Single Parents: 8 Moves, No Kit

If you are raising children on your own, you already know the maths. No partner to cover bath time, no spare money for a gym, and the only free time comes after 8pm when you are already shattered. That is exactly why I build so many plans around bodyweight exercises for single parents. No equipment, no travel, no childcare, and you can do them in a space the size of a yoga mat. In this guide I will give you the eight moves I rate most, two short workouts, and a weekly plan that bends around real family life.

Why bodyweight training works so well when you are solo

• It is always available. Your body is the kit. Rain, sick kids or a cancelled babysitter cannot stop it.
• It counts. The NHS physical activity guidelines for adults name bodyweight exercises such as push-ups and sit-ups as muscle-strengthening activity, which adults should do on at least 2 days a week.
• It is quiet. Choose the right moves and you will not wake anyone up.
• It builds real-life strength. Getting up off the floor, carrying a child, pushing a heavy buggy: bodyweight moves train all of it.

The 8 best bodyweight exercises for single parents

Each one has an easier and harder version, so start where you are.

1. Squat. Sit back to a chair and stand. Harder: no chair, slow 4-second lower.
2. Push-up. Hands on the worktop. Harder: on the stairs, then the floor.
3. Glute bridge. Lie on your back, feet flat, push your hips up. Harder: one leg.
4. Reverse lunge. Hold the back of a chair. Harder: no support, slower.
5. Table row. Lie under a sturdy table, pull your chest up to the edge. Easier: bend your knees more. Skip it if your table wobbles.
6. Dead bug. Lie on your back, arms up, knees bent at 90 degrees, and slowly lower opposite arm and leg. Great for core without straining your back.
7. Plank. On forearms and knees to start, toes when stronger. 15 to 30 seconds.
8. Step-up. On the bottom stair. Harder: a higher step or a slow lower.

If any move causes sharp pain, stop and try the easier version. If you have a current injury, back problems, or you have had a baby or a caesarean recently, check with your GP or a physio before starting. The NHS page on keeping fit and healthy with a baby advises getting advice at your 6-week postnatal check before more demanding exercise, and checking with your GP or midwife first after a caesarean or complicated birth.

Workout A: the 15-minute “after bedtime” circuit

Quiet, no jumping, perfect for a flat. Do each move for 40 seconds, rest 20 seconds. Complete 3 rounds.

• Squat
• Push-up (your level)
• Glute bridge
• Reverse lunge
• Dead bug

Workout B: the 12-minute “kids are awake” ladder

Do 2 reps of each move, then 4, then 6, then 8, then 10. As the numbers go up, so does the challenge. Kids can count for you or copy the moves.

• Step-up (each leg)
• Table row or worktop push-up
• Squat

Finish with a plank as long as you can hold with good form. Your children will want to plank next to you. Let them win.

A weekly plan that survives real life

Here is how I would set it up for a solo parent with school-age kids:

• Monday: Workout A after bedtime.
• Tuesday: walk the school run briskly.
• Wednesday: rest, or 10 minutes of stretching.
• Thursday: Workout B with the kids before dinner.
• Weekend: park or family walk, and Workout A again if you have the energy.

Two strength sessions plus walking is a solid week. If a session gets missed because of illness, work or a meltdown at bedtime, just do the next one. Do not try to “catch up”. For more home options, see my full no equipment home workout.

How to keep progressing without any kit

Once a workout feels easy, make it harder without buying anything:

• Slow the lowering to 3 or 4 seconds.
• Add a pause at the hardest point, like the bottom of a squat.
• Work one side at a time: single-leg bridges, split squats.
• Use household load: a backpack with books, a full water bottle, or (carefully) a giggling toddler held close to your chest for squats.
• Shorten the rest from 20 seconds to 15.

On the really tired days

Solo parenting comes with nights of broken sleep. On those days, do not force a hard session. Five minutes of gentle squats, bridges and stretches is enough to keep the habit alive. My post on exercise when you are sleep deprived explains how to adjust. And for the full picture of fitting fitness around life on your own, read my hub guide to single parent fitness.

Where a bootcamp class fits

Home bodyweight training gets you strong. A class adds coaching, energy and other adults to talk to. My SYP Unlock hip and back mobility class is a great match for parents who spend the day bending, lifting and sitting, and it makes your home squats and lunges feel smoother. Every exercise in every class has an easier and harder option.

FAQs

Can you get fit with just bodyweight exercises?

Yes. Bodyweight training builds strength and fitness, especially if you are a beginner. Make the moves harder over time by slowing down, using one leg, or adding household items for load.

How often should I do bodyweight exercises?

Two or three full-body sessions a week is a great target, with a rest day between them. Add walking on other days.

What is the best bodyweight exercise for beginners?

The squat to a chair is hard to beat. It is safe, simple and trains the biggest muscles in your body. Pair it with worktop push-ups and glute bridges.

Can you build muscle with bodyweight only?

You can build some muscle and plenty of strength, particularly early on. To keep progressing, you need to make the exercises harder over time.

Book your first class

If you can get cover for one session a week, come and train with other parents. SYP Bootcamp runs 45-minute small-group classes indoors in a church hall in Archway N19, with a maximum of 10 people and £15 a class, pay as you go. Book your £15 class here or call or WhatsApp me on 07301 512215. If you want a structured 12-week plan with me, have a look at the SYP Fitness transformation programme.

About the author

Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.