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Workouts for Busy Dads with Babies


Article by Hayley Hyer

Photography by Stock Images

Being a new parent is a challenge that definitely should not be minimized. It's completely understandable for some of your regular healthy habits to start to slide as you spend every minute now thinking about this tiny human in your house. But, you also want to be as healthy as you can be so that you can enjoy many years of playing with your kid as they grow up. So it's important to make sure you don't let all of your self-care practices go.

Here are the perfect workout guides for busy dads with babies. Find one you like, and commit to it!

The Best Short Exercise Routine For New Fathers With No Time

  • For Upper Body: At home, stick to push-ups. When you’re at the gym, trade that for chest presses.
  • For Lower Body: At home you can do lunges in the living room. At the gym, hold 2 dumbbells.
  • Core Exercise: Mountain climbers, to turn you into the Mountain.

—Alison Zeidman, Fatherly

The Total-body Workout You Can Do With Your Baby

This workout is designed as a circuit. Do 10 reps of each move back-to-back. That’s one circuit. Then repeat the workout from the start for a total of 2–3 rounds (or more) depending upon how much time you have, and how cooperative your child decides to be that day.

Be mindful and cautious about your form and speed. This is your child, so use common sense. And if Junior decides to take a nap in the middle of your circuit, there are plenty more at-home workouts you can do in 20 minutes or less.

—Brittany Smith, Men's Journal

The Best Workout Routine For All New Dads Who Flex A Newborn

There are no physical requirements for becoming a dad — but there damn well should be. Once that kid is born, you’ll be expected to bend, twist, and contort yourself in ways you never imagined while manipulating your squirmy, organic kettlebell. As with all things baby-related, taking on an exercise program to get in Superdad shape feels too-little-too-late. But just a few weeks of focused activity can get you physically prepared for the demands of literally raising a child.

—Matt Schneiderman, Fatherly

A Champion Powerlifter’s Ultimate Dad Strength Workout Plan

Herbst recommends incorporating these exercises into your regular workout routine twice a week, focusing on the lower back one day and the other body parts (legs, shoulders, arms) another. (See schedule below.) Aim for low weight/high reps to build strength endurance because, as Herbst says, “dealing with a child is not max lifting but is long and repetitive.” Perform 6-8 reps of the squats, deadlifts, and other lower body exercises, and 8-10 reps of the arm and bodyweight exercises.

—Matt Schneiderman, Fatherly

Dad's Baby-Inspired Workout Is 90 Seconds Of Adorable Genius

Juggling work and family every day leaves precious little time for the gym. But never fear. While your baby is getting some tummy time and building her neck strength, you can follow her good example and get an excellent workout — or at least a very cute one.

—Farah L. Miller, Huffpost


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Follow Hayley Hyer @hayhyer