Here's a free dad bod workout: 15 minutes, three moves and a timer. Do it tonight after the kids are in bed. No membership, no signup, no excuses.
Prefer a ready-made one? Pick a short workout. The app is free.
The workout
Set a 15-minute AMRAP. Repeat this circuit as many times as you can without wrecking your form:
- 10 squats (goblet squats if you own a kettlebell)
- 8 push-ups (hands on a counter if needed)
- 10 hip bridges or kettlebell swings
- 20-second plank
Move steadily. When the timer ends, write down your rounds. Next time, beat the number by half a round.
Why this works
Because it hits legs, hips, chest and core in a small space, and because it's short enough that you'll do it again. A workout you repeat beats a perfect workout you skip. Frozen Dash and Bellhop Chipper in the app follow the same idea as 8-minute starters.
How do you make it harder?
Change one thing at a time:
- Add reps (12 squats instead of 10)
- Add weight (a heavier bell or a loaded backpack)
- Slow the lowering phase of each push-up
- Add five minutes
Pace the first round gently. Your first round is lying to you explains why.
How often should you do it?
Three times a week to start. On other days, walk. Our what to do on rest days post lists easy ideas.
Is a free workout enough?
Yes. Money isn't the limit. Consistency is. Wondering if you need a gym at all? Read do you need a gym membership.
What about food?
You can't out-train a bad diet, but you can out-train a bad mood. Start with one change: protein at breakfast, fewer drinks or no snacks after dinner. Use how much protein to lose fat to set a target.
What should you do when you hate it?
Do the first five minutes. Most people carry on after that. If you truly can't face it, read no motivation to work out.
What should you do if you only have ten minutes?
Cut the timer to ten minutes and keep the same four moves. A shorter session you complete is better than a longer one you skip. If you're pressed for time most days, read 15-minute workout for busy dads. The point is to build a habit first and a physique second. Once a ten-minute workout feels automatic, adding five minutes is easy.
Where do you track your rounds?
Anywhere. A note on your phone, a whiteboard in the garage or the app itself. Write the date, the rounds and how it felt. In four weeks you'll have a record that proves you're getting fitter, which is the best motivation there is.
FAQs
Is this safe if I haven't trained in years?
For most healthy adults, yes, with light effort. Stop if anything hurts and see a doctor if you have a health condition.
How many rounds should I get?
Beginners often do 3 to 5 rounds. It doesn't matter. Beat last time.
When will I see results?
Strength first, mirror later. See how long to get back in shape.
The bottom line
A free dad bod workout is 15 minutes and a timer. Pick a short workout or use the one above, and start tonight. The six-week plan is in dad bod workout plan at home.
Go train, FATBOY.
This article is general information, not medical advice. Train at your own risk. If you have a health condition, take medication or are unsure whether exercise or a diet change is right for you, talk to your doctor first.
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