Couples Workouts: 3 Partner Sessions for Parents

Once you have kids, time together as a couple tends to shrink to the 20 minutes after bedtime when you both stare at your phones. Time to exercise shrinks too. So why not combine them? Couples workouts are one of the simplest ways I know to get fitter and spend real time with your partner, without needing to book a babysitter for two separate gym sessions.

Below are three partner workouts you can do at home or in the park this week, plus tips on how to train together when you are at very different fitness levels.

Why couples workouts work for parents

• One block of time, two goals. You get your exercise and your time together in the same 30 minutes.
• Built-in accountability. It is much harder to skip when someone is standing there in their trainers waiting for you.
• Shared wins. Noticing that you both carry the shopping up the stairs more easily is a nice thing to share.
• Kids are watching. Children who see both parents being active learn that exercise is normal.

The NHS recommends adults do at least 150 minutes of moderate activity a week, plus strengthening activities on at least 2 days a week. Two partner sessions a week plus some brisk walking together gets you a long way there.

Workout 1: The “I go, you go” circuit (20 minutes)

One of you works while the other rests, then you swap. It is brilliant when you are at different levels, because each person works at their own pace.

Partner A does the exercise for 40 seconds while Partner B rests or holds a plank. Then swap. Go through the list three times:

1. Squats (bodyweight or holding a heavy bag)
2. Push-ups (floor, knees or hands on the sofa)
3. Reverse lunges
4. Glute bridges
5. Mountain climbers

Workout 2: Partner strength moves (25 minutes)

These need you to work as a team. Do 3 rounds of 10 to 12 reps each, resting a minute between rounds.

• High-five push-ups: face each other in push-up position. Do a push-up, then each tap the other’s opposite hand. Use knees if needed.
• Wall-sit hold and squat: one partner holds a wall sit while the other does 10 squats. Swap.
• Partner plank pass: both in plank, side by side, passing a water bottle back and forth.
• Back-to-back squats: stand back to back, lean gently into each other and squat down together. Communication is everything here.
• Towel rows: face each other holding opposite ends of a strong towel. One person pulls slowly while the other gives steady resistance. Swap.

Stop any partner move that does not feel stable. You are a team, not a circus act.

Workout 3: The pram-friendly park walk (30 to 40 minutes)

If you have a baby or toddler, take them with you. Walk briskly together, swapping who pushes, and stop every 5 minutes at a bench for one exercise each:

• 10 bench step-ups each
• 10 incline push-ups on the bench
• 10 squats to the bench
• 20-second plank with hands on the bench

If you live in North London there are some great spots for this. I have put together a list of family walks in North London with ideas for routes.

Training together when you are at different levels

This is the bit that can cause arguments, so let us deal with it now.

• Use time, not reps. Both work for 40 seconds. The fitter partner does more reps; the other works at their own pace. You finish together.
• Same move, different version. One does push-ups on the floor, the other on the sofa. Both are working hard.
• No coaching each other. Unless they ask. Seriously.
• Agree the goal first. Is this session for stress relief, strength or a sweat? Decide before you start.
• Celebrate turning up. The win is that you both did it, not who did more.

If either of you has an injury, back or joint pain, a health condition, or is pregnant or postnatal, check with your GP or physio first. For new mums, the NHS advises waiting for advice at the 6-week postnatal check before higher impact exercise, with longer recovery after a caesarean.

How to make it a habit

1. Put two sessions in the shared calendar like any other appointment.
2. Lay your kit out the night before.
3. Have a back-up 10-minute version for chaotic days.
4. Take it in turns to choose the workout.

For more on sticking with it, read my guide on workout accountability.

Where a small-group class fits

Some couples like to come to a class together, so neither has to plan the session and both get coached. Others take turns, with one at class while the other has the kids. Both work. SYP Bootcamp runs small indoor classes in Archway with a maximum of 10 people, 45 minutes long, £15 a class. You can see this week’s class times on the booking page.

FAQs

Is it good for couples to work out together?

For many couples, yes. It combines time together with exercise and makes it harder to skip sessions. It works best when you agree the plan in advance and each work at your own level.

What are good couples workouts for beginners?

Start with “I go, you go” circuits using simple moves like squats, lunges, glute bridges and incline push-ups. Taking turns gives each person rest and lets you work at your own pace.

How do you work out with a partner who is fitter than you?

Work for the same amount of time rather than the same number of reps, and choose different versions of each move. That way you both work hard and finish together.

Want someone else to plan it and keep you both on track? Come to a class in Archway, together or in turns. Book your £15 class here. And if you would like a programme built around the two of you, have a look at partner personal training in Archway.

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.