Introduction
Becoming a dad is one of life’s greatest joys—and biggest shocks to the system. Between nappies, night feeds, and the general chaos of new parenthood, it’s easy to let fitness slide. But even 15–20 minutes a day can help you stay strong, energised, and sane. Here are 5 fast home workouts tailored for time-starved new dads.
1. The Nap Window Burner (15 mins)
- 10 air squats
- 10 push-ups (use knees if needed)
- 10 bent-over rows (use a backpack)
- Repeat for 5 rounds
💡 While baby naps = dad gets shredded.
2. Baby-Wearing Bodyweight Blast
- Strap on a baby carrier (only if baby’s head is stable)
- Do walking lunges, wall sits, and incline push-ups
- Great bonding + light resistance workout
3. KettleQuickie
- 15 kettlebell swings
- 10 goblet squats
- 5 push presses per side
- 4 rounds = done in under 15 minutes
4. Stroller HIIT (Outdoor Option)
- Fast walk/jog intervals with the pushchair
- Add bodyweight exercises at the park
- Keep a resistance band in the basket for bonus moves
5. The Couch Circuit
- Tricep dips on sofa edge
- Step-ups on sturdy furniture
- Plank with baby lying beneath you 🍼
Conclusion
No gym? No time? No problem. These workouts aren’t about perfection—they’re about progress. Start with just one per week. Your baby doesn’t need a perfect dad—just a healthy, present one.
Find some great home fitness hacks by taking a look at our workout gear recommendations.