Time is your rarest resource as a new dad — but you can still train effectively with zero fluff workouts.
Here are three time-saving formats:
1. EMOM (Every Minute on the Minute) – 10–20 mins
Choose 3–4 compound moves (e.g. push-ups, squats, dumbbell rows). Perform one set at the top of each minute, rest for the remainder.
2. Superset Circuit – 15–30 mins
Pair two exercises (e.g. goblet squats + kettlebell swings), do 3–4 rounds. Keeps rest short and work high.
3. Baby Monitor Burner – 10 mins
Pick 2–3 bodyweight moves you can drop into between nap check-ins. You’ll be amazed how effective micro sessions can be.
🏡 No gym? No problem. Check out our Workout Gear page for simple tools that make home workouts more powerful.