If you're a busy dad, stop waiting for a free hour. Twenty minutes, three or four times a week, is enough to get stronger and fitter. Short sessions done often beat the perfect plan you never start. Use the three workouts below, train before the house wakes up or during nap time, and count walks with the kids as exercise too.
If you want a full first-month plan, follow the 4-week restart plan for men over 30.
Is 20 minutes really enough?
Yes. The US Physical Activity Guidelines removed the old rule that exercise had to come in bouts of at least 10 minutes, and say any amount of activity has health benefits. Three or four 20-minute strength sessions a week, plus walking, is enough to build strength, improve fitness and support fat loss.
You can read that in the Physical Activity Guidelines Q&A. The guidelines ask adults for 150 to 300 minutes of moderate activity a week and muscle-strengthening on at least two days. Short sessions and daily walks get you there.
Three 20-minute workouts
All three need only a pair of dumbbells, or no kit at all. Warm up for two or three minutes first by marching on the spot, doing a few bodyweight squats and some arm circles.
Workout 1: Full-body circuit
- Format: Do each exercise for 10 reps, rest as little as you need, repeat the circuit 3 or 4 times.
- Exercises: Goblet squat, push-up, one-arm dumbbell row (10 each side), dumbbell Romanian deadlift.
- Kit: One pair of dumbbells.
- Best for: Your main strength session, two or three times a week.
Workout 2: No-equipment session
- Format: 40 seconds on, 20 seconds off, repeat the list 3 or 4 times.
- Exercises: Bodyweight squat, incline push-up on a counter or bench, reverse lunge, plank.
- Kit: None.
- Best for: Travel, hotel rooms or days when the dumbbells are buried under toys.
Workout 3: Strength and carry
- Format: 3 sets of 8 to 12 reps for each exercise, then finish with carries.
- Exercises: Dumbbell split squat (each leg), dumbbell overhead press, dumbbell row, farmer's carry for 30 to 40 steps.
- Kit: One pair of dumbbells.
- Best for: Building strength when you've got a full 20 minutes.
Add a little weight or a few reps when every set feels easy. If you're training at home, here's a fuller home workout plan for beginners over 30.
When can you fit it in?
Fit training in at the times your day is most predictable. For most dads that's early morning before the house wakes up, during a nap, or straight after the kids' bedtime. Pick one slot, keep it the same each week and put it in your calendar.
Good slots:
- Before everyone wakes up. The most reliable time for many parents.
- Nap time. If you're home with the kids on weekends.
- Lunch break. If you work from home.
- Straight after bedtime. Before you sit on the couch.
How do you move more with the kids?
Count active time with your kids as exercise. Carrying a toddler, pushing a stroller uphill, a family walk after dinner, kicking a ball in the park or a bike ride all add up. It won't replace strength training, but it adds steps and models good habits for your kids.
Ideas:
- Walk to school or daycare instead of driving when you can.
- Stroller or carrier walks on weekends.
- Park games: tag, catch, races.
- Bike rides with kids on bikes or in a seat.
More ways to fit it in are in how to find time to exercise with young kids.
Ready to start? Use the 4-week restart plan, and swap in these 20-minute sessions on busy weeks.
What about weeks where nothing goes to plan?
On chaotic weeks, do the minimum and keep the habit alive. One 10 to 15 minute session, a walk with the kids and an early night is a good week when a baby is sick or work is crazy. Never miss two planned sessions in a row, and get back to normal the next week.
When you're running on broken sleep, go lighter and shorter rather than pushing hard. Sleep matters for recovery. Here's why in why recovery takes longer after 30. And if motivation is the issue, read how to build a routine that doesn't need motivation.
FAQs
How many times a week should a busy dad work out?
Aim for three 20-minute strength sessions a week, plus walking on most days. If that's too much right now, two sessions is still worthwhile. Consistency over months matters far more than how many sessions you do in any single week.
Is it better to train in the morning or at night?
Train whenever you can do it most consistently. Mornings work well for many dads because fewer things get in the way. Evenings are fine if the time is protected. Pick one slot and keep it the same.
Can I get in shape with only 20 minutes a day?
Yes, especially if you're starting from little or no exercise. Twenty minutes of strength training three times a week plus daily walking will make you stronger and fitter. For fat loss, pair it with a small change in what you eat.
What equipment do I need at home?
A pair of adjustable dumbbells is the best single buy. A bench or sturdy step and a pull-up bar are useful extras. You can also start with no equipment at all and add kit later.
The short version
Stop waiting for a free hour. Pick one of the three 20-minute workouts above, do it three times a week at a fixed time and walk with the kids on the other days. Short and done often beats long and never. Start the 4-week restart plan and fit it around your family.
This article is general information, not medical advice. If you have a health condition or haven't exercised in a long time, check with your doctor before starting.
- busy dads
- short workouts