Between work deadlines, school pickups, bedtime routines, and actually trying to be present for your family, finding time for the gym feels impossible. Hour-long workouts? That's a luxury from your pre-kid life. But here's the thing: you don't need an hour. You need 10 minutes and the right exercises.
This dad workout is built for reality. No equipment. No gym membership. No babysitter. Just you, a small space, and 10 minutes to build the strength you need to chase your kids, carry the groceries (all bags in one trip, obviously), and still have energy left at the end of the day.
Why 10 Minutes Actually Works
Before you dismiss short workouts as useless, consider the research. A 2016 study in PLOS ONE found that brief, intense exercise sessions produced similar fitness improvements to longer moderate workouts. The key is intensity and consistency.
Ten minutes done five times beats one hour done never. And that's the reality of dad life—consistency with what's realistic trumps perfection with what's not.
Plus, these 10 minutes serve a bigger purpose. They:
- Set the tone for your energy and focus all day
- Model healthy habits for your kids
- Give you dedicated time for yourself (yes, dads need that too)
- Build functional strength for actual dad tasks
The 10-Minute Dad Workout
This routine hits your entire body using just your bodyweight. Perform each exercise for 45 seconds, then transition to the next in 15 seconds. Complete two rounds for exactly 10 minutes.
Exercise 1: Bodyweight Squats
What it works: Quads, glutes, hamstrings, core
How to do it:
- Stand with feet shoulder-width apart, toes slightly out
- Push your hips back and bend your knees
- Lower until your thighs are parallel to the floor (or as low as comfortable)
- Drive through your heels to stand back up
- Keep your chest up and core tight throughout
Dad application: Picking up toys, lifting kids, getting up from the floor for the hundredth time today.
Make it easier: Squat to a chair and tap it before standing.
Make it harder: Add a jump at the top (jump squats) or hold something heavy (a kid, a gallon of milk, whatever's nearby).
Exercise 2: Push-Ups
What it works: Chest, shoulders, triceps, core
How to do it:
- Start in a high plank position, hands slightly wider than shoulders
- Lower your body until your chest nearly touches the floor
- Keep your body in a straight line—no sagging hips or piked butt
- Push back up to the starting position
Dad application: Pushing yourself off the floor after being tackled, carrying kids on your chest, general upper body strength.
Make it easier: Do push-ups with your hands on a sturdy elevated surface (couch, stairs, counter).
Make it harder: Slow down the lowering phase to 3 seconds, or let your kid sit on your back.
Exercise 3: Alternating Reverse Lunges
What it works: Quads, glutes, hamstrings, balance
How to do it:
- Stand tall with feet hip-width apart
- Step one foot backward and lower your back knee toward the floor
- Both knees should bend to about 90 degrees
- Push through your front foot to return to standing
- Alternate legs with each rep
Dad application: Chasing kids, climbing stairs, getting in and out of the car seat area.
Make it easier: Hold onto a wall or chair for balance.
Make it harder: Add a knee drive at the top or hold weights.
Exercise 4: Pike Push-Ups
What it works: Shoulders, triceps, upper chest
How to do it:
- Start in a downward dog position: hands and feet on the floor, hips high
- Bend your elbows and lower the top of your head toward the floor
- Push back up to the starting position
- Keep your hips high throughout the movement
Dad application: Lifting kids overhead, putting things on high shelves, shoulder strength for carrying.
Make it easier: Don't go as deep—just a small bend in the elbows.
Make it harder: Elevate your feet on a step or chair.
Exercise 5: Plank Hold
What it works: Core, shoulders, back, everything
How to do it:
- Get into a forearm plank position: elbows under shoulders, body straight
- Squeeze your glutes and brace your core like someone's about to punch your stomach
- Hold this position without letting your hips sag or pike up
- Breathe steadily throughout
Dad application: Core stability for lifting, protecting your back, enduring piggyback rides.
Make it easier: Drop to your knees while keeping your upper body in position.
Make it harder: Lift one foot off the ground, alternating every 10 seconds.
The Full Routine at a Glance
Round 1 (5 minutes):
- Squats: 45 seconds
- Transition: 15 seconds
- Push-Ups: 45 seconds
- Transition: 15 seconds
- Reverse Lunges: 45 seconds
- Transition: 15 seconds
- Pike Push-Ups: 45 seconds
- Transition: 15 seconds
- Plank: 45 seconds
- Rest: 15 seconds
Round 2 (5 minutes): Repeat the same sequence.
Total time: 10 minutes exactly.
When to Do This Workout
The best time is the time that actually happens. That said, here are windows that work for many dads:
Before the House Wakes Up
Set your alarm 15 minutes early. Ten minutes for the workout, five to catch your breath and feel human before chaos begins. Starting your day with movement sets a productive tone.
During Nap Time
If you're home with little ones, nap time is golden. Ten minutes while they sleep, then you've still got time for other tasks (or just sitting in silence—also valuable).
After Bedtime
Once the kids are down, you've got options. Squeeze in 10 minutes before collapsing on the couch. It actually gives you more energy for the evening than skipping it.
During Screen Time
If your kids are watching a show, you can do this workout right there in the living room. Bonus: they might want to join, turning it into family fitness.
Making It a Habit
One workout is great. Consistent workouts change your body and energy. Here's how to make this stick:
Start with 3 Days a Week
Monday, Wednesday, Friday. Or any three days with rest between. Thirty minutes total per week is completely manageable.
Attach It to Something
Habit stacking works. "After I make my coffee, I do my 10-minute workout." Connecting the new habit to an existing one makes it automatic.
Track Your Workouts
Seeing a streak of completed sessions motivates you to keep going. Even a simple note on your phone showing "Week 1: 3/3 done" builds momentum.
Involve the Kids (Sometimes)
Kids love copying dad. Let them try squats with you. Put them on your back for push-ups. It's chaotic but fun—and teaches them that exercise is normal.
Progressing Over Time
After a few weeks, this routine will feel easier. That's progress. Here's how to keep challenging yourself:
- Add a third round: Bump it to 15 minutes when you can
- Use harder variations: Jump squats, clapping push-ups, walking lunges
- Reduce rest: Go straight from exercise to exercise with no transition time
- Add weight: Hold a backpack with books, a kid, or actual dumbbells if you have them
The Bigger Picture
This isn't just about biceps or burning calories. It's about being the dad who can keep up. The one who doesn't get winded at the playground. The one who can carry tired kids for miles. The one who shows his children that taking care of your body matters.
Research shows that children with active parents are more likely to be active themselves. Your 10 minutes isn't just for you—it's setting an example that will influence your kids' relationship with exercise for life.
Start Today
You've got 10 minutes. Maybe not right now, but sometime today. Before the kids wake up, during nap time, after bedtime. There's a window somewhere, and this workout fits perfectly inside it.
No gym required. No equipment needed. No excuses accepted.
Ready to make fitness fit your dad life? Easy Reps makes tracking your workouts simple—so you can log your sessions, see your progress, and stay consistent even when life gets chaotic. It's free and takes less time than making a bottle. Download it today and start building the strength your family needs you to have.