By Will Duru, BSc (Hons) Sport and Exercise Science, Award-winning Personal Trainer with over 10 years of experience in strength training and optimising recovery.
The house is quiet. You are on the couch. You are very tired. You know you should work out. But you have no energy and no time. This is life with a new baby.
Your old life is gone. You used to go to the gym for 90 minutes. Now, a tiny baby runs your life. This can make you sad. It can be bad for your body and mind. You might get a “dad bod.”
But you can change how you think about exercise. You do not need long workouts. You need short, smart workouts. This article will help you. It is a guide for new dads who want to stay fit. The 12reps app can help you. It is for busy parents who need good workouts that are fast.
Change Your Mind: Short Workouts are Good
Many people think they need to work out for a long time. If they can’t, they do nothing. This is a bad idea. A short workout is better than no workout.
You can get big benefits from a 15-minute workout. This is called High-Intensity Interval Training (HIIT). HIIT can be as good as a longer, easier workout [1]. It is about how hard you work, not how long you work.
Try to move for just 15 minutes a day. This is a small goal. It is easy to start. When you start, you might want to keep going for 20 or 30 minutes.
Use Nap Time for Workouts
When your baby sleeps, you can work out. You need to be ready to go as soon as the baby is asleep.
Set up a small gym at home. You do not need a lot of stuff. A kettlebell, resistance bands, or a mat is enough. You want to be able to start your workout right away.
Here are two fast workouts you can do:
- 15-Minute Kettlebell Workout: Do 10 kettlebell swings, 10 goblet squats, and 10 push-ups. Repeat for 3 rounds.
- 20-Minute Bodyweight Workout: Do each exercise for 45 seconds, then rest for 15 seconds. Do 4 rounds. The exercises are squats, push-ups, lunges, plank, and jumping jacks.
Don’t waste time looking for a workout. The 12reps app has short home workouts. Open the app, pick a workout, and start. Download the 12reps app and be ready for nap time.
Move All Day Long
Not all exercise is a formal workout. You can move more in your daily life as a dad.
- Baby-Wearing Workout: Put your baby in a carrier. Do lunges or squats around the house.
- Stroller Walk: When you walk with the stroller, walk fast sometimes.
- Playground Workout: When your kids play, you can do pull-ups and push-ups at the playground.
This is called Non-Exercise Activity Thermogenesis (NEAT). It is all the calories you burn when you are not exercising [2]. For a busy dad, NEAT is a great way to stay lean.
Conclusion
You can be a fit dad. You just need to be smart about it. You do not need long workouts. Short, hard workouts are good. Use nap time to exercise. And move more all day long.
You are building a strong body for your child. You are showing them how to be healthy. This is very important. Exercise is also good for your mental health [3].
Stop saying you do not have time. You do. You just need a good plan. Start your for free trial of the 12reps app. See what you can do in just 15 minutes a day. This is great for strength training and muscle building. The app is a great workout tracker.
References
[1] Atakan, M. M., et al. (2021). HIIT Effects on Exercise Capacity & Health: A Review. *PMC*. https://pmc.ncbi.nlm.nih.gov/articles/PMC8294064/
[2] Chung, N., et al. (2018). Non-exercise activity thermogenesis (NEAT): a component of total daily energy expenditure. *Journal of Exercise Nutrition & Biochemistry*. https://pmc.ncbi.nlm.nih.gov/articles/PMC6058072/
[3] Poyatos-León, R., et al. (2017). Effects of exercise-based interventions on postpartum depression: A meta-analysis of randomized controlled trials. *Birth*. https://onlinelibrary.wiley.com/doi/full/10.1111/birt.1229483.1523-536X.2007.00179.x
