20 Minutes a Day: How to Squeeze in Daily Fitness

If the thought of squeezing in long workouts at the gym while balancing family life and work stresses you out, take a breather—with some creative approaches, you can squeeze in 20 minutes a day while running a household. "Fitness isn't limited to just the four walls of a gym," says Jessica Matthews, exercise physiologist for the American Council on Exercise. "For busy parents, there are many creative ways to add more physical activity to your day."

Take cleaning to a new level by working in 20 minutes of cardio at the same time. Stretch out your muscles and kick up your legs while scrubbing to get in shape. "From doing lunges while vacuuming and mopping to performing squats and calf raises while dusting, there are lots of ways to burn extra calories while cleaning up the house," says Matthews. Turn up some tunes to stay motivated.

Set the timer for 20 minutes and challenge your kids to a race while completing chores. "Try setting a timer to see how quickly chores can get done," says Matthews. "It's a fun way for you and your kids to race against the clock as you take care of the housework, while breaking a sweat in the process." The goal is to stay moving the entire time, so run in place while folding laundry, or sprint through each room while emptying wastebaskets.

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Wind down your day with simple yoga poses for a 20-minute fitness perk, says Matthews. Ease your mind, release tension and strengthen your body after a busy day with yoga poses such as the extended child's pose, downward dog or cat-cow pose. Whether you're in a tabletop position or a seated forward-fold, concentrate on slowly inhaling and exhaling for best results. You'll look forward to this me-time each evening.

"Use playground equipment as your own personal gym while the kids are having fun at the park," says Matthews. While your little one is flying high on the swingset, use this time to jog or run in place. Keep your legs moving by traveling up and down the jungle gym steps, keeping your knees high and your arms in sync for 20 minutes. Test your strength, too, by performing pullups on the playground equipment while your child travels across the monkey bars.

A firm believer in making time for workouts, Sylwia Wiesenberg, mother of two, fitness instructor and founder of New York-based Tonique Fitness, recommends a daily 20-minute run with your child. "Invest in a running stroller instead of a gym membership," says Wiesenberg. "The strategy is to be disciplined and make sure the workout is part of your baby's daily schedule. Your infant will sleep in the stroller once you start running, too."

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When nap time rolls around, sneak in 20 minutes of cardio with a workout DVD, suggests Wiesenberg. From aerobic workouts to toning and strengthening programs, workout DVDs offer challenges for beginners and advanced fitness pros. "You can be part of a DVD-lovers club, where they post their rotations online and establish daily check-in groups that help you stay motivated and driven to move," she says.

Work core areas of your body 20 minutes a day with circuit training. Alternate between situps, stomach crunches, pullups, bench lifts and squat jumps to work your upper and lower body, as well as your core and trunk. Wiesenberg recommends getting together with other parents to schedule daily circuit training sessions. "One mom can look after the children when others do the workouts," she says. "Then, one rests and watches the children while the first mom jumps in and does the workout."

Although it may feel like you are traveling up and down enough at home, take advantage of the steps in your house, a nearby office building or parking garage for a 20-minute workout. "The benefit of using stairs is that it works your cardio and tones your legs and buttocks," says Wiesenberg. "Increase the intensity of your workout by taking every second step."

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For a great workout and a fun-filled 20 minutes, shake your groove thing and dance around your home. "When your children are napping, put on your favorite tunes and dance," recommends Wiesenberg. "Make sure you really dance nonstop by bringing your knees up, moving your arms and engaging your stomach." If you're unsure about what moves to make, try using a dance DVD to learn some popular steps.