Fitness Blog

Fitness For Dad

Having a kid reduces your 'you time' more than you ever imagine. As a parent, your sleeping hours reduce, affecting your energy levels, you have an extra mouth to feed, extra being to clean and suddenly your gym sessions rapidly drop down your list of priorities, and takeaways become a much more tempting alternative, leaving you with that well recognised 'Dad-bod'.

All is not lost, we have compiled a short workout to help to get you back in shape, even after those mini-me's have made an appearance. This work out is to be completed at the fastest pace you can manage, focusing on speed above all else. The aim is to increase the heart rate rapidly, before offering some rest, and then going again, typical HIIT workout style. The great news, you can do this in your own home, or anywhere else for that matter.


Begin with narrow squats, doing as many as you can in 20 seconds. You can always hold your little one to offer a weight training workout too. Follow with a 10 second rest.

Mountain Climbers

Get into plank position and bring the opposite knee to the elbow as fast as you can, alternating sides. Again do this for 20 seconds, and rest for 10.

Jumping Jacks

Complete as fast as possible for 20 seconds, followed by a 10 second rest.

Press Ups

If you can't manage a full press up yet, rest your knees down, and complete as many as you can in 20 seconds, again, followed by 10 seconds of rest.


You must have known they were coming, one of the most effective exercises ever! Burpees work your heart and are a great way to build muscle and burn fat. 20 seconds of these, followed by 10 seconds rest.

Complete each of the above workouts for 8 rounds each. This training is going to encourage maximum weight loss and encourage muscle mass, without risking joints. What's more, you can complete the whole workout in less than half an hour. And if you don't have that long, even just 10 minutes of Tabata workouts have a positive impact on your training and your body, so do as much as you can, when you can, between those newfound duties.

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