How to Exercise with a Baby – Indoors

Indoor Workouts

After having a child, I have found it so very difficult to fit working out into my schedule. I, for whatever reason, thought that I would have lots of time once he arrived on scene to do what I wanted to do. In reality, I have found that the older he gets, the less time I have for me and to do things just for myself.

So, I have created a list of how to exercise with a baby. This list is not all-inclusive and should be taken only as advice and suggestions that you can do yourself. Before starting any exercise, please consult and be released by your doctor. We don’t want anyone out there getting hurt.

Working Out

I think this is my most favorite way to workout. We live in Arizona and during the summer it is literally 120 degrees outside; not very fun to go workout in! So I have come up with ways to get my workout done inside that included both cardio and strength training.


This is any exercise in which you use large muscle groups to do the exercise over a longer period of time. In terms of indoors, for me, this means walking and dancing.

How to Exercise With a Baby - Walking

  • Walking: I LOVE to walk in my house. I’m not just talking about walking from point A to point B while you do chores or whatever. I am talking about dedicated walking where I set a time limit and power walk for that amount of time.

What I do is put my baby in his carrier on my back, with help from the 12 yo, and walk around with him. Not only does this get some cardio in for me, but it includes my baby AND gives me the added benefit of extra weight that I’m carrying so my muscles work just a little bit more.

Another way that I have done this is to plop him on the ground and do laps past him. Every time I pass him, I make a silly face or pick him up and play with him for 10 seconds. This includes him and keeps him entertained as well as gets a little weight workout in as well.

On a side note, I would NOT recommend walking with your baby on a treadmill. There is always a risk of falling and we don’t want you or the baby getting hurt. I am actually thankful that I don’t have a treadmill because that would be such a temptation to walk on that instead of around the house.

How to Exercise With a Baby - Dancing with your baby

  • Dancing: This one is perfect for getting some cardio in, jamming out to your favorite tunes, and spending time with your baby. You can use iTunes, Pandora, Amazon Music, Apple play, CDs or even the radio and your favorite station for music. Then turn it up as loud as you AND your baby are able to handle comfortably and just start moving.

One way I do this is to have him on the floor and I will dance next to him. He, being 1 year old today, will usually pull himself up holding onto something and dance with the music. Sometimes he sings with it too. Or he will just sit there and bob with the music. Either of these are perfectly alright. My interaction with him is to be dancing with occasional toe taps or I will bend down and interact with him either with a small tickle, silly faces, singing along with the music or whatever the mood strikes me to do.

Sometimes I hold my baby in my arms and hold his free hand in my hand that is not supporting him bum and “dance” with him. He loves to be twirled around and “dipped”. Please only do this if you are comfortable in your grip of your baby. Never do anything that you are unsure you can physically do that could put you or your baby at risk of harm or injury.


How to Exercise With a Baby - Strength exercises with baby

This type of exercise is usually done in sets with weight and targets one or a group of muscles. The weight can really be anything, even your own body weight. I suggest starting with your own bodyweight to see where you are at with these exercises before doing them with your baby. You also want to take into consideration your baby.

A lot of what you will be able to do with your baby will really depend on how wiggly they are and how engaged they are. If your baby is trying to get out of your grip continually while you are trying to do an exercise it could make it exceptionally more difficult. This could result in a very dangerous situation for you and your baby.


Please use your best judgment with this. We don’t want anyone getting hurt from doing any exercise!


On the other hand, if you feel you can handle your wiggly baby, it could be a sort of added difficulty level when it comes to the exercises. Use your best judgment.

For all the following exercises you can use your baby as the weight. Make sure baby is properly supported(if they’re younger)

  • Arms: These can include push-ups, arm raises, arm curls, and reverse triceps push up. This is a fantastic website that not only gives you step by step instructions on how to do each of these but also provides videos showing how to do them.

Check out the arm workouts with baby HERE

  • Legs: These can include lunges, plies, and reverse lunges. Below is a wonderful website that shows you step by step instructions on how to do these plus many more exercises with your baby.

Check out the leg exercises with baby HERE

  • Ab and Back(Core): I grouped these two together as many exercises use both the front and back of your core (stomach and back muscles). Some exercises that you can do include, sit up, crunches, seated rows, arm and leg extensions, and lank(push up). I’ve posted a link that shows you step by step instructions and videos on how to each of these workouts.

Check out this link for ab and back exercises with baby HERE

Final Thoughts

After having a baby of your own, it is completely possible for you to include them in your workouts. This not only helps you fit into your now even busier day but helps you strengthen your bond with your baby when you include them.

This is also a safe way to get back into working out to what you might have been at before since a lot of times the only weight you are allowed to lift is your child.

All information and resources found on this site are based on the opinions of the author unless otherwise noted. All information is intended to encourage readers to make their own nutrition and health decisions after consulting with their healthcare provider.

All information contained on this website, including information related to medical matters, health issues, treatments, and products, serves only for informational purposes. It is not intended to replace the advice of your own doctor or specialist.

Feeling adventurous? Check out my post on How to Exercise with a Baby – Outdoors

If you have any questions or comments, please leave them down below. I look forward to hearing from you 🙂

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    1. Awesome! Thank you so much for such positive feedback 🙂 That is my hope, that people will benefit from this.

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