At home exercise program for dads! (30 minute dad fitness)
Jun 13, 2025
Children are amazing creations. Joy, and laughter. Growth, and education. They bring all the challenges an adult needs to grow. They also consume time! As a busy Dad, a quick at home workout is the only way to sustain a healthy dad bod.
What kind of exercise program should dads do?
We know it must meet 3 criteria points.
- Short: 30 minutes or less.
- Minimalist: Mostly bodyweight exercises.
- At Home: Baby needs watching!
Here are my favorite 3 exercise programs that meet or exceed the requirements.
- German Volume Training(modified)
- HIIT(High Intensity Interval Training)
- Martial Arts
Let’s dive into why I believe these are the best at home workout programs for dads.
- German Volume Training(GVT)
German volume training- can be modified for short or long programs. For a 30 minute or less program, pick any 3 exercises. Bodyweight or equipment exercises will do. Perform 10 sets of 10 reps of each exercise with minimal rest needed. Rotate through the exercises until complete. The high intensity and the variability of this program is amazing. Not to mention, it can be completed in a 10’x10’ space!
- HIIT(High Intensity Interval Training)
HIIT is definitely a favorite of mine. The simplicity of the programming and the intensity one can reach; puts it at the top for useability. HIIT consists of a 40 second work interval followed by a 20 second rest interval. A successful 30 minute at home workout for dads can include fundamental exercises like pushups and situps. It can also be filled with weight based exercise such as the kettlebell swing or jump rope. The pliability of this at home workout program cannot be disrupted!
Questions about HIIT training? Click Here.
- Martial Arts
Thanks/no thanks to COVID, our virtual world has expanded! With this convenience, comes access to all kinds of classes to benefit our physical fitness. Martial arts has stood the test of time for shaping some of the most dangerous dad bods in history. The explosive nature develops our power muscles. The balance required increases stability. The striking, and kicking increases our strength and confidence. With platforms like YouTube, all it takes is a search for a 30 min martial arts workout for dads, and you are on your way! Plus, there are added benefits of child protection ability with this option!
In conclusion, there are so many options available for at home dad workouts. One must simply work for it. The unlimited amount of options removes all excuses. Your body needs it. Your child requires it. A Dad bod means a bod that can protect and KEEP UP with the child as they grow. It is not just a duty; it is a requirement.
For personalized exercise plans for dads, click here.
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