4 Simple Yet Effective Workouts for Dads That Don’t Have Time to Work Out

Regular exercise is one of the most important building blocks for a healthy body and healthy mind. With that being said, how many dads actually put in the effort to exercise on a regular basis? You don’t have to look too hard to determine that the answer to that question is, “not many.” It’s about time we made some workouts for dads!

There are plenty of excuses for why most dads prefer to hit the power button on the TV remote and settle onto the couch after a long day instead of hitting the gym and settling onto an elliptical.

They don’t have time within their busy schedules, they can’t stand being in a gym, and maybe they don’t even really know what to do once they’re in the gym. There are any number of excuses, some more valid than others, but time and a deep hatred for gyms don’t have to be included on that list. 20-30 minutes of moderately intense exercise from the comfort of your own home is all you need to get a solid workout. Unless you are training to be the next Olympic powerlifter or NFL linebacker, there’s no reason to overcomplicate your workouts either.

Here are four simple yet effective at-home workouts for men which require nothing but a doorway pull-up bar and some space to move around.

Jumping Jack Circuits

A simple circuit training workout with unlimited possibilities. Alternate between sets of 1 minute of jumping jacks and 1 minute of a strength training exercise for 20 minutes. For example, start with 1 minute of jumping jacks followed by 1 minute of push-ups, then another minute of jumping jacks followed by 1 minute of crunches.

Repeat this for 10 sets of jumping jacks and 10 sets of strength training exercises for a 20-minute workout. Feel free to get creative with the strength training circuits and work every part of the body. The goal here is to take as little rest as possible. The great thing about this workout is that it can be done without a single piece of exercise equipment if you get creative enough.

Repeat this for 10 sets of jumping jacks and 10 sets of strength training exercises for a 20-minute workout. Feel free to get creative with the strength training circuits and work every part of the body. The goal here is to take as little rest as possible. The great thing about this workout is that it can be done without a single piece of exercise equipment if you get creative enough.

The Cindy Workout

This is a quick, yet intense full body crossfit workout. Repeat as many sets as possible of 5 pull-ups, 10 push-ups, and 15 squats in 20 minutes. That’s it. This workout is simple enough, but it will really test your strength and stamina. Remember to focus on your form to avoid injuries, especially towards the end of the workout when fatigue starts to set in.

Burpee Run / High Interval Training (HIIT)

Another variation of a crossfit workout. This workout involves performing 120 burpee pull-ups (or BPU’s for short) and two 400 meter runs for time. Not sure what a BPU is? Simply drop to the ground, do one push-up, stand back up, and do one pull-up. This is one BPU.

The BPU’s are broken into sets of 40 with the 400 meter runs after each of the first two sets (so that’s 40 BPU’s, 400 m run, 40 BPU’s, 400 m run, 40 BPU’s). If running is not an option, you can simply jog in place or do jumping jacks for 2 minutes instead. Take a break to catch your breath after each 400 m run if necessary. Track your time, and try to beat your results the next time around!

1-2-3 Ladder

This is a fantastic upper body workout. It’s extremely simple at its core, exercises the three main muscle groups of the upper body (chest, back, and abs), yet can still be challenging for even the fittest of men. Think of this workout like a ladder with the first rung being the easiest/lowest and the last rung being the hardest/highest. Start with 1 pull-up, 2 push-ups, and 3 crunches on the first set/rung of the ladder. Easy enough right? Do 2 pull-ups, 4 push-ups, and 6 crunches on the second rung, 3 pull-ups, 6 push-ups, and 9 crunches on the third rung, etc…The goal is to keep adding 1 pull-up, 2 push-ups, and 3 crunches to each successive rung of the ladder while taking as little time to rest as possible, giving you a blend of cardio and strength training in the same workout.

Easy enough right? Do 2 pull-ups, 4 push-ups, and 6 crunches on the second rung, 3 pull-ups, 6 push-ups, and 9 crunches on the third rung, etc…The goal is to keep adding 1 pull-up, 2 push-ups, and 3 crunches to each successive rung of the ladder while taking as little time to rest as possible, giving you a blend of cardio and strength training in the same workout.

Easy enough right? Do 2 pull-ups, 4 push-ups, and 6 crunches on the second rung, 3 pull-ups, 6 push-ups, and 9 crunches on the third rung, etc…The goal is to keep adding 1 pull-up, 2 push-ups, and 3 crunches to each successive rung of the ladder while taking as little time to rest as possible, giving you a blend of cardio and strength training in the same workout.

The goal of this workout is to make it all the way to 10 pull-ups, 20 push-ups, and 30 crunches, then descend back down the ladder to 1-2-3 where you started. If you’re in fantastic shape, keep climbing higher up the ladder before you start the descent. On the other hand, if pull-ups are a weakness for you and you can only make it to the rung of 7-14-21, take a short break and descend back down the ladder from that rung.

The great thing about this workout is that it’s easy to track your progress, and it’s very simple to make it more difficult by either trying to best your previous time or by adding more rungs to the ladder (11-22-33 and beyond before descending back down the ladder. You could also climb the ladder a second time if you still have plenty in the tank after the first round).

The great thing about this workout is that it’s easy to track your progress, and it’s very simple to make it more difficult by either trying to best your previous time or by adding more rungs to the ladder (11-22-33 and beyond before descending back down the ladder. You could also climb the ladder a second time if you still have plenty in the tank after the first round).

Final Thoughts

Each of these cardio/strength training workouts can be done in 20 minutes or less without having to leave the house. There is no need to go into the gym and fight with other gym members over treadmills, weight benches, machines, free weights, or medicine balls. While these workouts may not be a great substitute for weight lifting if you’re trying to pack on some serious muscle, they are perfect if you’re pressed for time or prefer quick, intense cardio to lifting heavy weights. Just grab a pull-up bar, throw on some loose fitting, comfortable clothes, and get to it!

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