5 Quick Exercises for the Busy Dads

In today’s fast-paced world, finding time to exercise can be a challenge. However, maintaining an active lifestyle is crucial, not just for weight management, but also for overall health, mental clarity, and stress relief. Here are five quick exercises tailored for busy men, each designed to provide maximum impact in minimal time. Incorporate these into short breaks at work, early morning routines, or whenever you have a spare moment.



Muscles Targeted: Full body – chest, core, legs, and arms.

How to Do It:

  • Start in a standing position.
  • Drop into a squat position placing your hands on the ground.
  • Kick your feet back, putting you into a plank position.
  • Do one push-up.
  • Immediately return your feet to the squat position.
  • Explosively jump into the air, reaching your arms straight overhead.

Duration: Aim for three sets of 10-15 repetitions with a 30-second rest in between.

Benefits: Burpees are a high-intensity, full-body exercise. They burn a ton of calories and enhance cardiovascular endurance.


Muscles Targeted: Core, shoulders, back, and glutes.

How to Do It:

  • Start in a push-up position but with your weight on your forearms instead of your hands.
  • Keep your body in a straight line from your shoulders to ankles.
  • Engage your core by sucking your belly button into your spine.
  • Ensure your back is flat, and your head and neck are neutral.

Duration: Aim to hold the position for 30 seconds to a minute. As your endurance builds, increase the time.

Benefits: Planks strengthen the core which is essential for overall stability and can help prevent back pain.


Muscles Targeted: Chest, triceps, and shoulders.

How to Do It:

  • Begin in a plank position with hands placed slightly wider than shoulder-width apart.
  • Lower your body until your chest almost touches the ground.
  • As you lower yourself, tuck your elbows, pulling them close to your body.
  • Push through your hands, extending your arms and returning to the starting position.

Duration: Three sets of 10-20 repetitions with a 30-second rest between sets.

Benefits: Push-ups are a classic upper body exercise, building strength in the chest, shoulders, and arms.

Jumping Lunges

Muscles Targeted: Legs – particularly the quads, hamstrings, and glutes.

How to Do It:

  • Start in a lunge position, right foot forward and left foot extended back, both knees at a 90-degree angle.
  • Jump into the air, switching leg positions in mid-air (left foot forward and right foot back).
  • Land softly, maintaining the lunge position.
  • Immediately jump again, switching the legs back to the initial position.

Duration: Three sets of 10 jumps (5 on each leg) with a 30-second rest in between.

Benefits: Jumping lunges are explosive, helping to improve lower body strength and agility.

Bodyweight Squats

Muscles Targeted: Quads, hamstrings, glutes, and lower back.

How to Do It:

  • Stand with your feet shoulder-width apart.
  • Extend your hands straight out in front of you.
  • Initiate the movement by sitting back, as if you’re about to sit on a chair.
  • Lower down so your thighs are parallel to the floor, with your knees over your ankles.
  • Push through your heels, returning to the starting position.

Duration: Three sets of 15-20 repetitions with a 30-second break in between.

Benefits: Squats are fundamental for lower body strength and help in improving flexibility.


Even with a packed schedule, incorporating these quick exercises can make a big difference in your physical well-being and mental health. Not only do they provide a great workout in a short amount of time, but they also help in boosting energy levels, improving mood, and enhancing productivity. Whether you’re at home, at the office, or travelling, these exercises require no equipment and can be your go-to routine for staying fit amidst a busy lifestyle.