Fail-Proof 30-Minute Stroller Workout

If there’s one thing motherhood has taught me, it’s flexibility. Especially when it comes to exercise.

Now that my babies are 1 and 3, gone are the days of long peaceful runs, free of interruption.

More often than not, my plans to work out are thwarted by a skipped nap, cranky toddler, or unexpected trip to the store to get diapers/milk/wipes/you name it.

Additionally, the seasons are always changing with little ones. One month they enjoy riding in the stroller and the next they can’t sit still for more than a few minutes at a time. But rather than holding myself to this standard of perfection, I’ve adjusted my expectations and simply try to do the best I can.

Something is always better than nothing, right?

Short and strategic stroller workouts have become my go-to exercise for cardio, strength training and fresh air.

Here’s a step-by-step guide to a fail-proof stroller workout for moms with active children…

Equipment needed:

  • Jogging stroller (my favorite by far)
  • Snacks + water for your little ones
  • Good running shoes + comfortable clothes + layers (you’re gonna sweat!)

stroller workout

Fail-Proof 30-Minute Stroller Workout

Step 1:

Get dressed and prepare snacks + water for your little ones. Load up the stroller and head out the door.

Step 2:

Start with a 10-minute run (set the timer on your phone).

Step 3: 

Stroller-friendly strength training exercises:

— 3 roll downs to warm up your spine.

— 20 squats + 20 small pulses

— Barre leg lifts.

10 full lifts + 10 pulses on each side.

Be sure to keep your hips squared off to your stroller and draw your abs in and up.

— Side leg lifts.

10 full lifts + 10 small pulses on each side.

Keep your pelvis level and your knee and toe pointing straight forward.

— Tricep Dips

Keep your collar bone wide and your chest lifting to the sky.

stroller workout

— Bench Push-Ups

Abs in and up, hips in line with your spine. Don’t forget to breathe.

stroller workout

Step 4: Finish the workout with another 10-minute run.

Step 5: Celebrate your accomplishment!

In just 30-minutes you’ll have completed a full-body strength and cardio workout!

Keep in mind…something is always better than nothing and you don’t have to execute this workout perfectly to get the benefits or see results.

If you give this workout a try, let me know how it goes! 🙂


PS – Not able to leave the house? Check out my New Year Pilates Ball Workout that can be done from the comfort of your own home. 🙂

Some of the links below are affiliate links, and at no additional cost to you, The Balanced Life receives commissions for purchases made through links in this post. Full disclosure.

This post was written in partnership with Reebok Women as a part of their #perfectnever campaign.

Clothing provided by Reebok. Affiliate links may be used.  

Wearing: Full Zip Track Jacket, Leggings (similar), Sayumi 2.0 Studio Shoes (currently on sale!)


Ready to finally stay consistent with exercise – even when you’re short on time & energy? Join me for the FREE Creating Healthy Routines Workshop & walk away with an exercise routine you can put into action immediately!

  1. Sophie Staring 3 years ago

    I don’t have a stroller (or a kid) but I’m going to try this anyway. I have to walk each day (instructions of my physiotherapist) and it seems like fun to incorporate these exercises while I’m doing it. There are enough benches along the way to hold on to while doing the exercises. Thanks!

    • That’s what I was thinking of doing. We have a boardwalk by us that’s getting an upgrade this Spring and they are adding benches…yay!

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