Juggling work, family, and personal time can make it feel impossible to fit in a workout. But staying active is key to keeping up with the demands of being a dad. That’s why I’ve created a simple weekly workout plan designed specifically for busy dads. Each session takes 30 minutes or less and can be done at home or at the gym, using minimal equipment.
This plan covers strength training, cardio, and flexibility so you can stay fit, energized, and ready for anything fatherhood throws your way.
Weekly Overview
- Monday: Full-Body Strength Training (30 minutes)
- Tuesday: HIIT Cardio (20-25 minutes)
- Wednesday: Core + Stretching (20-30 minutes)
- Thursday: Lower Body Strength (30 minutes)
- Friday: Upper Body Strength (30 minutes)
- Saturday: Family Fitness (active day, 30 minutes)
- Sunday: Rest Day (optional light stretching or yoga)
Monday: Full-Body Strength Training (30 minutes)
Kickstart your week with a full-body workout that hits all the major muscle groups. This routine focuses on compound movements, which help you build strength and endurance while maximizing time.
Full-Body Strength Routine:
- Warm-Up (5 minutes):
- Jumping jacks or jogging in place
- Arm circles and hip rotations
- Circuit (Repeat 3x):
- Bodyweight squats (15 reps)
- Push-ups (10-15 reps)
- Reverse lunges (12 reps per leg)
- Dumbbell or bodyweight rows (12 reps per arm)
- Plank (30 seconds)
- Cool-Down and Stretch (5 minutes): Focus on stretching the legs, back, and shoulders.
Tuesday: HIIT Cardio (20-25 minutes)
High-Intensity Interval Training (HIIT) is perfect for burning fat and improving cardiovascular health in a short time. This workout will have you alternating between high-effort moves and short rest periods.
HIIT Routine:
- Warm-Up (3 minutes):
- High knees
- Arm swings and leg kicks
- HIIT Circuit (4 rounds, 30 seconds work, 15 seconds rest):
- Burpees
- Jump squats
- Mountain climbers
- Jumping lunges
- Rest (1 minute between rounds)
- Cool-Down (5 minutes): Gentle stretching, especially focusing on your legs and back.
Wednesday: Core + Stretching (20-30 minutes)
A strong core helps with everything from picking up your kids to maintaining good posture at your desk. Today’s workout focuses on core strengthening, followed by stretching to improve flexibility.
Core Routine:
- Warm-Up (3 minutes):
- March in place or light jogging
- Torso twists
- Core Circuit (Repeat 3x):
- Plank (hold for 45 seconds)
- Bicycle crunches (20 reps)
- Russian twists (20 reps per side)
- Leg raises (15 reps)
- Side plank (30 seconds per side)
- Stretching Routine (10-15 minutes):
- Focus on hamstrings, hip flexors, and shoulders. Hold each stretch for 20-30 seconds.
Thursday: Lower Body Strength (30 minutes)
Strengthen and tone your legs and glutes with a lower body workout. You can use bodyweight or add dumbbells for extra resistance.
Lower Body Routine:
- Warm-Up (5 minutes):
- Walking lunges and leg swings
- Circuit (Repeat 3x):
- Squats (15 reps)
- Walking lunges (12 reps per leg)
- Glute bridges (20 reps)
- Step-ups (12 reps per leg)
- Wall sit (30 seconds)
- Cool-Down (5 minutes): Stretch your legs, especially focusing on your quads, hamstrings, and glutes.
Friday: Upper Body Strength (30 minutes)
Today’s workout targets the chest, shoulders, back, and arms. This workout can be done with dumbbells or using your bodyweight.
Upper Body Routine:
- Warm-Up (5 minutes):
- Arm circles and shoulder rolls
- Circuit (Repeat 3x):
- Push-ups (12-15 reps)
- Dumbbell shoulder press (12 reps)
- Bent-over rows (12 reps)
- Bicep curls (12 reps)
- Tricep dips (12 reps)
- Cool-Down (5 minutes): Stretch your shoulders, chest, and arms.
Saturday: Family Fitness (30 minutes)
Turn fitness into family fun! Get outside and get moving with your kids. This day is all about being active together, whether it’s going for a bike ride, hiking, or playing a sport in the yard.
Ideas for Family Fitness:
- Go for a family walk or bike ride.
- Play a sport: Soccer, basketball, or even a game of tag can get everyone’s heart rate up.
- Outdoor play: Play catch, frisbee, or hopscotch with your kids.
Pro Tip: This is a great day to incorporate some active play into your routine while spending quality time with the family.
Sunday: Rest Day (Optional Stretching or Yoga)
Take today to rest, recover, and let your muscles heal. If you feel up for it, you can incorporate a light stretching routine or a beginner yoga session to improve flexibility and relax your body.
Rest Day Suggestions:
- Gentle stretching: Stretch all major muscle groups, focusing on tight areas like your lower back, hamstrings, and shoulders.
- Yoga: Try a beginner-friendly yoga flow to improve flexibility and relieve tension.
Make Fitness a Habit, Not a Hassle
Staying fit as a dad doesn’t have to mean spending hours in the gym. This workout plan is designed to fit into your busy schedule, with quick and effective workouts that can be done anywhere. Consistency is key—commit to 30 minutes a day, and you’ll feel stronger, healthier, and more energized for whatever fatherhood throws your way.