Over the past 15 years, my workouts have taken many forms—early morning ROTC PT sessions, intense CrossFit classes, flowing yoga routines on a mat. I’ve danced through it all, because movement has always been part of me.

But something changed when I became a mom.

When Sleep Trumps Sweat

Babies started weaving themselves into my daily routine, and let me tell you—they don’t exactly wait for you to finish your workout.

Ever had a solid workout plan ready for the morning, only to be woken up at 2 a.m. by a hungry or teething baby? Yep. So much for that early-morning sweat session. Sleep wins. Every time.

After my first baby, I bounced back to the gym pretty quickly. I took a couple of days to rest, then I was ready to move again. But if I could go back and give that new version of me some advice, I’d say this:

“Do baby workouts.”

What Are Baby Workouts?

You just had a baby. Your body needs gentleness. Your workouts should match your child’s stage of life.

When you’re holding a tiny newborn, forget about crushing a 45-minute CrossFit routine. Focus on small, intentional movements.

Try a 10-minute video. Something to move your body, clear your mind, and get that lymphatic system flowing.

Why I Love YouTube for At-Home Workouts

There’s no need to pack a diaper bag, load up the car, and fight to make it to a gym on time. No expensive memberships.

Just open your laptop or phone during nap time or while your baby is on the playmat, and press play.

There are SO many free workouts tailored for postpartum moms, short on time but full of heart.

My Favorite YouTube Workout Channels

  • Heather Robertson
    Quiet, effective workouts with minimal equipment. Perfect for gentle, nap-time movement.
  • growingannanas
    High-energy, HIIT-style workouts with great playlists—including beginner, no-jump, and short formats.
  • Caroline Girvan
    Strength-focused, smart programming. Great for when your toddler is sleeping through the night and you’re ready to grow your workouts again.

Adapting with Your Child’s Growth

I truly believe that working out with young kids should look different. Especially in the early months.

Not getting enough sleep? That can hurt your health even more than skipping a workout. So sleep always came first for me.

But the beautiful thing? Babies grow.

Suddenly, your baby is a toddler who (most nights) sleeps through the night. That’s when your “babyfied movement” can evolve into “toddler movement.”

That’s when you can:

  • Do longer workouts
  • Add intensity
  • Get stronger (or at least stronger than your toddler’s tantrums)

Final Thoughts: Grace Over Grind

Mama, give yourself grace. Use YouTube to your advantage. You don’t have to waste time traveling or money on memberships.

You don’t have to look a certain way or train a certain way. Just move—in a way that supports your season of motherhood.

Start with 10 minutes. Build from there. There’s a workout for every stage, and you’re not behind—you’re just syncing your movement to your motherhood journey.