Let’s Be Real: Dad Life Is Busy
When you’re juggling nappies, nursery runs, work, and family time, the idea of squeezing in a 60-minute gym workout feels impossible. But that doesn’t mean your fitness has to take a back seat.
In fact, with the right approach, you can stay consistent, build muscle, and boost energy—without overhauling your schedule.
This post offers a few no-fuss, effective workout routines designed to work with dad life, not against it.
⏱️ 1. The 20-Minute Full-Body Burner
Perfect for: Nap-time, lunch breaks, or post-bedtime sessions.
Equipment: None (optional: resistance band or dumbbells)
How it works:
Cycle through the following circuit 3–4 times. Rest 30–60 seconds between rounds.
✅ 15 Bodyweight Squats
✅ 10 Push-Ups
✅ 10 Bent-Over Rows (use a backpack or band)
✅ 20-Second Plank
✅ 30-Second MountainClimbers
💡 Want this style of training structured into a weekly plan?
👉 Check out the Dad Bod to Fit Dad 12-Week Transformation
🛋️ 2. The “Living Room Dumbbell” Session
Perfect for: When you’ve got basic kit at home.
Time: 25–30 minutes
Equipment: Two dumbbells
Day 1 - Upper Body Push
Day 2 - Lower Body Strength
Day 3 - Upper Body Pull & Conditioning
🚶 3. The Movement Snack Routine
Perfect for: Busy days when you can’t do a full session.
Break your training into “movement snacks” throughout the day. Try these combos:
✅ Morning: 20 Squats + 10 Push-Ups
✅ Midday: 10 Lunges Each Leg + 30-Second Plank
✅ Evening: 30-Second Wall Sit + 10 Band Pull-Aparts
Just 5 minutes at a time—no excuses.
No time? No problem. These micro-sessions add up big over the week.
🏃♂️ 4. The Pram-Pushing Power Walk
Perfect for: Active recovery or gentle cardio.
Get outside, pop your kid in the pram, and walk for 30–45 minutes. Bonus points if you find a hill. Want more intensity? Add in:
✅ 30 Walking Lunges
✅ 20 Step-Ups on a bench
✅ 15 Incline Push-Ups on a railing
👉 I include “dad-friendly” sessions in my 7-Day Fat Loss Kickstart – grab your free copy!
🧠 The Key Is Consistency, Not Complexity
You don’t need a gym membership, perfect conditions, or an hour of free time. You just need to show up in a way that works for your life. Short, simple workouts done consistently will always beat the “perfect” plan you never do.
📥 Ready for the Next Step?
If you liked these routines, you’ll love what I’ve built inside my full programs:
➡️ Completely FREE 7-Day Fat Loss Kickstart – no equipment, zero fluff
➡️ Dad Bod to Fit Dad 12-Week Programme – for serious results without the burnout.