For a busy dad life with kids is no joke. Between diaper changes, snack demands, and trying to figure out why they insist on eating half their meals off the floor, squeezing in time for yourself can feel impossible.
And if you’re anything like me, skipping a workout is not about missing out on some cardio. No, it’s about dodging what I like to call Grumpy Dad Mode.
You know what I mean that version of you that’s cranky and irritable.
Now look, I’m not saying a workout is some kind of magic fix for all the issues you have.
But I promise you this just ten minutes of movement? It can you make feel better over time, especially if you're consistent.
You don’t need a gym membership or expensive equipment to make this happen. Nope. All you need is your body, a tiny bit of space, and maybe a playlist that gets you pumped up.
Whether it’s naptime, bath time, or those precious few moments after bedtime when you’re still awake, these quick workouts are perfect for busy dads like us.
EMOM stands for “every minute on the minute.” At the start of each minute, do 10 squats and 10 push-ups, then rest for the remaining time.
By the end of 10 minutes, you’ll have knocked out 100 reps of each exercise.
Break these up however you like do them all at once or split them into smaller chunks.
The goal is to finish all the reps and maybe even time yourself. Who knows? You might surprise yourself with how fast you can move after this.
This one’s a descending ladder: Start with 10 reps each of burpees, sit-ups, squats, and push-ups, then drop down to 9, 8, 7, and so on until you hit 1.
Jason Statham’s trainer uses something similar to keep him in that superhero shape.
Sure, we might not be fighting bad guys, but wrangling toddlers counts as hero work in my book.
This one’s quick and spicy, 20 seconds of squats, 10 seconds rest, then 20 seconds of push-ups, 10 seconds rest. Repeat that cycle 4 times for a total of 4 minutes.
If you’re feeling ambitious, do two rounds for 8 minutes of work.
It’s short enough to fit into your day but long enough to make you feel like you’ve earned an extra slice of pizza later.
This is a monthly challenge do 50 burpees as fast as you can and record your time.
My personal best is 3 minutes and 7 seconds, but don’t let that intimidate you.
The beauty of this one is watching your progress over time.
Feet together, chest to the ground that’s what counts as a rep. Aim for 60+ perfect push-ups in 4 minutes.
And no cheating! I’m not being a stickler just for fun. It’s about building good habits so we don’t end up with sloppy form.
If 60 feels out of reach at first, that’s totally fine. Start where you are and build up. Remember, Rome wasn’t built in a day.
This one’s a push-up party, 10 regular push-ups, 10 T-push-ups (hello, shoulder burn), and 10 hand-release push-ups. Rest for 1 minute, then repeat for 3 rounds total.
By the end, you’ll have crushed 90 push-ups in different variations.
Your arms will hate you tomorrow, but they’ll also secretly thank you once they start looking more sculpted than your toddler’s Play-Doh creations.
This one’s simple but tough, Start with 5 bodyweight squats and hold a squat position for 5 seconds. Then do 10 squats and hold for 10 seconds.
Keep climbing 15 reps and 15 seconds, 20 reps and 20 seconds, all the way up to 30.
By the end, your thighs might feel numb, but trust me, you’ll thank me later.
Grab a timer and get ready to move through this list of exercises:
Do each exercise for 40 seconds, rest for 20, and repeat for a total of 11 minutes.
It’s a tough one, but it’ll leave you feeling like you’ve accomplished something amazing.
Do 1 push-up, then run around the block (or 50-100 meters if you’re short on space). Come back, do 2 push-ups, then run again.
Keep adding one push-up each round until you hit 15.
That’s 120 push-ups total, and yes, it’s as much of a grind as it sounds. But there’s something oddly satisfying about combining cardio and strength in one workout.
Plus, running gives you a great excuse to catch your breath between sets.
If you loved the push-up ladder, here’s the squat version.
Do 1 squat, run around the block (or 50-100 meters), come back, do 2 squats, run again, and so on, all the way up to 15.
Same deal as the push-up ladder, it’s tough, it’s fun, and it’ll leave your legs feeling like jelly. But hey, jelly legs are just proof that you’re crushing it.
Short on time but still want to stay fit? Here’s a quick rundown:
Taking care of yourself is not just about looking good for your partner. It’s about feeling good mentally, physically, and emotionally.
When I skip my workouts, I turn into a version of myself that I don’t like at all.
These workouts are designed to fit into your chaotic life because, well, that’s what parenting is beautiful, messy and a chaotic journey.
These exercises are kind of fun. There’s something satisfying about finishing a quick workout and knowing you’ve done something amazing for yourself, even if the rest of your day felt like controlled chaos.
Start small. Pick one or two of these workouts and try them out. Don’t stress about perfection just focus on showing up. If you can only do 5 push-ups instead of 10, that’s fine.
Celebrate the effort, not the numbers. And remember, it’s okay to take breaks. Even the fittest among us need a breather now and then.
If you’re looking for more tips on balancing fitness, family, and everything in between, head over to austinplease.com. I share all kinds of advice for gay dads navigating parenting, relationships, and self-care.
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