A Workout Plan for Busy Dads (3 Days, 20 Minutes, At Home)
Lift 3 days a week for 20 minutes: two strength days with a squat, a hinge, a push and a pull, and one conditioning day. Add walks when you can. If you miss a day, just do the next one. Go up in weight when you finish every set with about 2 reps left.
Written by a dad, but nothing here is dad-only. Moms, same plan.
The week at a glance
| Day | Session | Time |
|---|---|---|
| Monday | Day A: strength | 20 min |
| Tuesday | Walk if you can | 10 to 30 min |
| Wednesday | Day B: conditioning | 20 min |
| Thursday | Walk if you can | 10 to 30 min |
| Friday | Day C: strength plus mobility | 20 min |
| Weekend | Off, or a family walk | whatever happens |
That's 60 minutes of training a week. Move the days around to fit your schedule. Keep a day off between the two strength days if you can.
The three days
- Day A, strength: squat, hinge, push and pull. 3 sets each, stop with about 2 reps left.
- Day B, conditioning: a circuit that gets you breathing hard for 20 minutes.
- Day C, strength plus mobility: the Day A moves again for 15 minutes, then 5 minutes of stretching hips and shoulders.
Pick your gear version
- No gear: 20 min bodyweight strength for Days A and C.
- Dumbbells: 20 min dumbbell strength for A and C, 20 min dumbbell conditioning for B.
- Kettlebell: 20 min kettlebell strength for A and C, 20 min kettlebell conditioning for B.
- Bands: 20 min band strength for A and C, 20 min band conditioning for B.
- Full home gym: 20 min home gym strength for A and C, 20 min home gym conditioning for B.
All of them are on the strength workouts page too.
Missed a day? Shift it, don't restart
Kid got sick Wednesday? Do Day B Thursday and Day C Saturday. If the whole week falls apart, start again Monday with Day A. Don't try to make it up with a 60 minute session.
About the dad bod
Lifting 3 times a week makes you stronger, helps you keep muscle, and makes carrying a 30 lb kid up the stairs easier. It won't give you a six-pack on its own. Fat loss comes mostly from food and sleep, and sleep is the hard part for all of us right now.
Want the week picked for you? The Sunday email sends 3 workouts every week.
Quick answers
What's a realistic weekly workout plan for a dad with little time?
3 sessions of 20 minutes: strength, conditioning, strength. Monday, Wednesday and Friday works, but any 3 days with a day off between them is fine.
How many days a week should a busy dad lift?
2 strength days is the minimum the US guidelines recommend. 3 days a week with one of them as conditioning is a good fit for 20 minute sessions.
Can I get rid of a dad bod working out at home?
You can get stronger and fitter at home with a few dumbbells or a kettlebell. Losing fat depends mostly on food and sleep. Lifting helps you keep muscle while it comes off.
What if I miss a day?
Do the next session on the next free day. Don't restart the week and don't double up.