Gym Workout Routines for Busy Dads

A bearded man in a gray t-shirt is exercising indoors using resistance straps attached to the ceiling. He is focused and appears to be pulling the straps towards himself as part of his gym workout routine for busy dads. Sunlight streams in through a window in the background.

Gym workout routines for busy dads sound like a great idea. Except that you don’t have any free time in your schedule to spend 1 to 2 hours at the gym.

Between starting your day early with the kids, dashing off to work or jumping on a zoom meeting at home, and family time in the evenings, there’s absolutely no time for sweat-breaking workouts at the gym.

We get it! You don’t have 2 hours in your calendar to work out at the gym every day. So, you’ve resigned to living with your dad bod and occasionally incorporate physical activities into your busy day, such as taking the staircase.

Well, you don’t have to spend hours in the gym to stay fit and healthy. And in this article, you’ll find quick workouts for busy dads that you can perform at the gym in under 30 minutes.

3 Quick Workout Routines For Busy Dads At The Gym

Instead of trying and failing to find time in your schedule to get in a long 2-hour workout once a week, you can work out at the gym for 30 minutes 3 to 4 times weekly. Here are three gym workout routines for busy dads that are effective and time-efficient.

1.     Circuit Training for Busy Dads

You probably always have a long day ahead, being a busy dad. So, take advantage of the morning and perform this circuit training to boost your memory and cognitive performance. It is also time-efficient, taking 3 minutes to complete a round.

This circuit training is one of the best workouts for busy dads, as it strings together 3-4 exercises that provide strength training and cardio benefits. Also, it alternates between upper and lower body exercises and increases your heart rate up to 60%.

gym workout routines for busy dads
man doing a TRX row gym workout routine for busy dads

Circuit Training Routine

  • TRX Row – 30 seconds
  • Kettlebell Swing – 30 seconds
  • Pushup – 30 seconds
  • Agility Ladder – 30 seconds
  • Rest – 1 minute

Instruction: Perform at least five rounds, resting as little as possible between exercises.

2.    Stairmaster Pyramid Workout For Busy Dads

Imagine still burning calories hours after your workout session, while at work or hanging out with your family. The StairMaster engages all the muscles in your leg, challenging your heart rate and raising it to higher levels that last hours.

“Since your heart rate rises to higher levels, your body has to keep working well after the workout to recover. So, you’ll burn calories during the workout and up to 48 hours after as well.” – Raphael Konforti (Director of Fitness, YouFit Gyms)

Hence, with a StairMaster, you can get an intense workout in as little time as possible. This StairMaster pyramid routine shared by Raphael, which takes about 30 minutes, is an excellent gym workout routine for busy dads you should try.

StairMaster Pyramid Routine

  • RPE 5/10 – 2 minutes
  • RPE 7/10 – 1 minute
  • RPE 5/10 – 1 minute
  • RPE 7/10 – 1 minute
  • RPE 5/10 – 1 minute
  • RPE 8/10 – 1 minute
  • RPE 4/10 – 1 minute
  • RPE 8/10 – 1 minute
  • RPE 4/10 – 1 minute
  • RPE 9/10 – 30 Seconds
  • RPE 4/10 – 1 minute
  • RPE 9/10 – 30 Seconds
  • RPE 6/10 – 1 minute
  • RPE 5/10 – 1 minute
  • RPE 4/10 – 2 minutes

Instruction: Adjust the speed on the StairMaster to reach these RPEs (Rate of Perceived Exertion)

3.    Strength Machine Workout For Busy Dads

Strength training is likely not on any busy dad workout plans. You can barely find time for regular workouts. But then, you need more than just cardio to stay fit and healthy. Not to mention you need to be strong to lift heavy things around the house…or the kids.

Strength training doesn’t have to mean performing Olympic weightlifting. You can strength train with machines for a few minutes to build muscles. This increases your stability so you can challenge your muscles without worrying about your form, making training faster and easier.

gym workout routines for busy dads
Man doing leg press workout routine for busy dads

Strength Machine Workout Routine

Head over to the weight room and use the lat pulldown, leg press, and chest press strength machine. With just these three machines, you can get a full body workout in under 20 minutes, each rep lasting about 5 seconds:

  • 2-seconds down
  • 2-seconds up
  • 1-second pause with a squeeze

Instruction: Perform 10-15 reps at each machine at this tempo for 3-4 sets.

Tips For Busy Dads To Stick To Workout Routines

Sticking to these gym workout routines for busy dads can seem impossible. Here are some tips to help you stay on track.

4.    Have Your Gym Bag Handy

As a busy dad, you may not always be able to stick to your gym schedule. So, always have your gym bag with you in case you get an opportunity to slip to the gym. You can keep a bag in your car with the gym essentials you need.

5.    Get The Most Out of Your Gym Time

Don’t waste the precious time you don’t have at the gym doing activities that don’t matter. Create a workout plan so you know exactly what routines you will do. This will enable you to jump right into exercise mode and get in and out in under 30 minutes.

6.    Plan for Unexpected Situations

No matter how much you plan, you won’t always have time to go to the gym. Unexpected situations often come up. Hence, you should have a plan to work out outside the gym. Explore our site and blog for inspiration!

Next Step? Try These Workout Routines At YouFit Gyms

No matter how busy you are, you should find time for these quick workouts for busy dads. You won’t be the leanest or strongest dad. But, you will stay fit and healthy so you can be there for your family for a long time.

Ready to try these gym workout routines for busy dads? Sign up now to receive your 3-day free pass.

Share to:


Join for $9.99 when You Commit for a Year with Promo Code BESTPRICE

Search using your zip code, address, or club name.