Are you looking for quick workouts for busy dads?
I get it if you’re a dad with a busy schedule — time is precious. Fitting in a solid workout can feel impossible between work, family time, and everything else. But don’t worry, I’ve got you covered with some quick and effective workouts you can do in just a few minutes each day!
Here at Audience of One Fitness Coaching, we take strength training, nutrition, and working out to the extreme to help dads with a “Dad Bod” become the dad who wants to have his shirt off in the summer! From a better bench press to weight loss training, these workouts will help you!
First, Why Quick Workouts Are Important for Busy Dads:
As a dad, you want to stay fit and healthy, but sometimes, the demands of your daily life make it challenging to prioritize fitness. Many fathers—especially new ones—find themselves quickly out of shape once they have kids.
The long gym sessions are inefficient, so many dads go from active to sedentary. The days of heavy barbell bench press and max squat sessions quickly fade when the emphasis on physical fitness escapes our focus.
However, quick workouts help you stay consistent without feeling overwhelmed by long gym sessions. The key is efficiency—short workouts that work multiple muscle groups and give you a great burn in a short amount of time, and you can do them from home!
We have put together some workouts that can be done in just 15 to 30 minutes. You don’t need a fancy gym or expensive equipment—just your body, some space, and your motivation. Let’s look at them below!
Pro Tip: Pick one workout and use the same flow weekly 4x! Set a goal to adjust exercises as needed.
6 Quick Workouts For Busy Dads
Here are our top picks for quick and simple workouts for busy men!
1. Circuit Training for Full-Body Results
Circuit training is one of the best ways to get a full-body workout in a short amount of time. The idea is to move quickly from one exercise to another, keeping your heart rate up and working multiple muscle groups simultaneously.
The only thing you need is a timer and some music. Here’s a quick circuit workout you can try:
- Jump Squats – 30 seconds
- Push-Ups – 30 seconds
- Mountain Climbers – 30 seconds
- Plank – 30 seconds
- Rest – 1 minute
Repeat the circuit 3-5 times, depending on your fitness level, and give yourself a 5-second transition between exercises. Each exercise works a different body part, so you’ll get a great workout quickly. The best part? You can do this workout at home without any equipment!
You can also add some dumbbell or barbell exercises to this circuit to increase the intensity and help you build more muscle mass. Keep the framework and add strength training as needed.
Ideal for: Circuit workouts are suitable for weight management and weight loss!
2. Tabata Training for Intense Fat Burn
20 Seconds on. 10 Seconds off. 8 Rounds… ever heard of Tabata?
Tabata is a form of high-intensity interval training (HIIT) perfect for busy dads who want to burn fat fast. It’s simple: you do an exercise for 20 seconds, rest for 10 seconds, and repeat the cycle 8 times for a total of 4 minutes.
Tabata is a Japanese exercise physiologist who figured out the perfect amount of time for maximum effort with maximum burn! You don’t need a dumbbell, you don’t need a kettlebell, and you can easily start to shred the dad bod when you do Tabata.
Here is how to structure your Tabata workout:
- Search for “Tabata songs”
- Using a Tabata song, listen to the music, and it will tell you when to start, stop, and rest.
- Pick three exercises, for example: Push-ups, Squats, and Flutter Kicks
- Try to do 8 rounds of one exercise, then go to the next, completing 3 sets of Tabata
- 12 minutes and you will have a total body workout that helps with weight management!
If that is too intense, here’s a sample Beginner to Intermediate Tabata workout:
- Jumping Jacks – 20 seconds
- Rest – 10 seconds
- Burpees – 20 seconds
- Rest – 10 seconds
- High Knees – 20 seconds
- Rest – 10 seconds
- Squat Jumps – 20 seconds
- Rest – 10 seconds
Do 2-3 rounds of this workout, and you’ll feel the burn! Tabata workouts are great because they’re intense but short, perfect for dads with limited time.
Ideal for: Losing weight, toning your muscles, and getting rid of the dad bod!
3. Bodyweight Strength Training
Who said you have to do bench press and deadlifts to stay jacked?
If you prefer strength training but don’t have time for a long gym session, bodyweight exercises are a fantastic option. You can build muscle, increase strength, and improve your fitness with just your body weight. Here’s a simple bodyweight workout:
- Push-Ups – 3 sets of 10-15
- Bodyweight Squats – 3 sets of 15-20
- Lunges – 3 sets of 10 per leg
- Plank – Hold for 30-60 seconds
- Finisher: Max burpees in 1 minute!
This workout takes just 20 minutes to complete, targets all the major muscle groups, requires no equipment, and can be done anytime, anywhere. If you want to increase the intensity, adding a weighted vest, dumbbell, or kettlebell can help you build more muscle!
Ideal for: Men who don’t have a ton of extra time or space for their workouts!
4. HITT – High Intensity Interval Training WODS
High-intensity interval training is one of the most effective ways to manage your weight. Using your target heart rate zone (just search for target heart rate zones based on age) you can boost your metabolism with HITT and 15 minutes!
Get a timer and pick 4-5 exercises. You can do body part splits like biceps, arms, back, triceps, or complete push days and pull days. HITT training is the best exercise for men to lose belly fat fast and is great for a quick morning workout. The concept is based on the science of elevating your heart rate into that fat-burning zone. Keeping your heart rate in the proper target zone for an extended period is essential for losing weight!
Ideal for: Those following a nutrition plan and burning fat! Great for relieving stress, too!
5. Cycling or Running Max Effort
Ok this might seem a bit crazy, but you will do 10 rounds of it and be spent (even though you might look silly).
You are going to either run or bike at maximum effort for as long as possible (about 20 seconds). Then, you are going to let your heart rate return to normal (usually about 1-3 minutes).
Do this for 10 rounds! The idea is you’re getting a long cardio workout but much faster!
Just be sure to warm up appropriately beforehand and stretch after so you don’t injure your hamstrings or quadriceps.
Ideal for: Those looking to maximize their cardio in short windows and improve their metabolism.
6. Body Part Training Supersets
Okay, if you are in love with body part splits but don’t have the 60-90 minutes a day to make them happen, don’t worry—we’ve got you covered! You can still hit the standard body part splits when you use supersets.
Here is how to do it:
- Monday = Chest
- Tuesday = Legs
- Wednesday = Total Body
- Thursday = Back
- Friday = Arms
Pick five exercises for each, and set up a mini circuit to complete all of them using a 3 by 10 or 4 by 8 strategy. For example, if you can access weights, you can do bench press, chest flies, overhead extensions, cable flies, and tricep pushdowns on Monday.
The whole concept is to knock the workout in under 25 minutes to mitigate you not working out!
Ideal for: Men who like to lift body parts and add muscle mass.
Tips for Staying Consistent with Workouts:
If you ever wonder why someone would pay for a personal trainer, they need the support and accountability to stay consistent. The hardest part of staying fit as a busy dad is finding time, but consistency is key. Here are a few tips to help you stay on track:
- Schedule Your Workouts: Treat your workouts like any other important meeting. Please put them in your calendar so you don’t forget.
- Keep It Short: Quick workouts can be as effective as longer ones. Stick to the plan and stay focused.
- Involve the Family: Get your kids involved! Try doing fun workouts with them, like a family walk or playing tag in the yard. It’s a great way to stay active while spending time together.
The Verdict
As a busy dad, you don’t need hours in the gym to stay fit. It took me a long time to learn that, and I eventually had to hire a personal trainer. As I got older and had more kids, I realized my metabolism was slowly fading. By implementing workouts ranging from total body to weight training, I saw my energy levels go up, and my fitness level improve.
Insert time-efficient workouts!
With quick, efficient workouts, you can keep your body strong and healthy without sacrificing family time or work commitments. Start small, stay consistent, and prioritize fitness — your future self will thank you! If you need help, see how Audience of One Fitness can help!
