Let’s face it: getting fit as a single parent feels like trying to solve a Rubik’s cube on a trampoline. You want to be healthy. You know it’s good for your body and your mind. But time is scarce, childcare costs add up and the sofa is dangerously close.

The good news? It’s absolutely possible to build fitness into your life without expensive gym memberships, hours of childcare or hours away from your family. Here’s how - with real, free, or low-cost resources you can use today.

Reframe “fitness”

Fitness doesn’t have to be an hour in a gym. It can be short bursts of movement that fit into your day:

• 7-minute workouts while dinner simmers.
• Dance breaks with the kids after school.
• Walks to school or the park instead of driving.

Little adds up fast.

Use free online workouts

There’s a huge library of free workouts you can do at home, with minimal or zero equipment:

YouTube and online channels
• PE with Joe - family-friendly workouts you can all do together.
• Joe Wicks’ Body Coach workouts - simple cardio or strength sessions you can do in your living room.

These are great because they require no gym, no kit, and often only 10–20 minutes.

Try beginner walking and running programmes

If you can walk around the block while the kids scoot, bike or scooter alongside, that’s fitness too.

📍 NHS Couch to 5K is a great free programme for beginners - it gradually builds you from walking to running in about 9 weeks with audio guidance.

Many local parks also host free parkruns - informal, friendly 5k runs where people of all abilities take part. They’re free, supportive and often kid-friendly.

Free fitness apps and resources

There are loads of apps and online workouts that cost nothing:

• Free workout libraries (you can find many via the NHS or YouTube).
• Free fitness apps like 7 Minute Workout, Nike Training Club or Strava (which also connects you to local walking/running groups).

These let you track progress and keep motivated without spending a penny.

Affordable equipment you likely already have

You don’t need fancy stuff:

• A yoga mat or towel
• Resistance bands (very cheap but very effective)
• Water bottles as light weights
• A skipping rope

These give you loads of options for home workouts without a membership on your card.

Make fitness a family thing

Turning exercise into play means you get fit and entertain the kids at the same time:

• Family dance sessions
• Park workouts with kids on scooters
• Playground intervals (you run 30 seconds, kids swing next 30 seconds)
• Hula-hooping competitions

It gets everyone moving and feels less like “exercise”.

Join the Frolo Fitness Group Chat

Accountability is huge when time is limited and motivation is stretched. Sharing your goals and wins with other single parents in the Frolo Fitness Group Chat in the app gives support, ideas and even workout buddies. It makes fitness social instead of solitary - which really helps you keep going.

Small commitments that turn into habits

Consistency beats intensity. Try these habit builders:

✔ Do a 10-minute movement session every morning
✔ Replace one TV show with a short walk
✔ Do bodyweight exercises while waiting for the kettle
✔ Stretch for 5 minutes before bed

Small feels doable. Small adds up.

Use community resources

Look for low-cost or free activities near you:

• Local council classes (often cheaper than private gyms)
• Community centres with movement classes
• Local walking groups or cycling groups

Many of these are listed on council websites or in community Facebook groups.

Celebrate the wins

Fitness is not just about weight or muscles. It’s about energy, mood, sleep, stamina and overall wellbeing. Celebrate improvements - the stairs feel easier, you don’t sigh as much, your mood lifts, those are real victories.

Prioritising fitness as a single parent doesn’t need perfection. It needs practicality, flexibility and support, and with the right tools and community behind you, it can become part of life you look forward to, not something you feel guilty about.