5 home workout tips for Fit Dads


A lot of the content I create for Fit Dad Fitness focuses on gym or fitness center workouts, because that's what I do and like the most.

However, I understand there are plenty of dads out there that, for a variety of reasons, workout at home.

I feel like the stereotype is that you can't get in a great workout at home — that you have to settle for a subpar workout. Not true!

But, you do have to pay more attention to some basic elements of your mindset and environment at home to make sure that you're setting yourself up for fitness success.

Here are 5 home workout tips for fit dads, plus an example home workout at the end:

1. Have a dedicated workout space

If you've ever worked from home, you know the value of having a set-aside space for you to perform your job. It helps you focus, helps to avoid distractions, and makes you feel like you're actually at work trying to accomplish a task.

Some people can accomplish this while sitting on their couch with the TV on in the background, but most of us cannot.

The same is true with home workouts.

If you want to feel like you're actually there to accomplish your goal of getting fit, create a space for yourself where you can focus solely on your workouts. As dads, this can be hard with curious children constantly vying for our attention. But the more you can cordon off a little workout space — in your basement, in the backyard, in your garage, in a spare bedroom — the more focused you'll be on the task at hand ... living that fit dad life!

2. Set aside a designated time to workout

In the same vein as setting aside space to workout, you should also set aside a time each day as your workout time. Treat it the same way you would treat going to the gym at a certain time each day — before work, or after you get off work, or after the kids have gone to bed.

Don't leave squeezing in a workout to chance. Because the more you do, the greater the chances are that the call of the couch will be louder than the call of your workout.

The great thing about home workouts is that once you're done, you're already home!

3. Invest in some basic equipment

You don't need to drop thousands or even hundreds of dollars on pricey home workout equipment to get results.

You can absolutely get in great workouts with just a few items costing less than $100:

  • One or two sets of dumbbells
  • Exercise bands of varying tension
  • An exercise ball

Any trainer worth their weight should be able to create a killer workout program with just these few items (I can help you with that).

If you want, you can add to your collection over time, adding more weights, or a bench, or perhaps even a weight rack. Craigslist or the Facebook Marketplace are great places to find deals from people looking to offload used gym equipment, sometimes for pennies on the dollar of what they originally cost brand new.

4. Dress the part

Just like you would change into gym clothes and put on athletic shoes if you were heading into the gym for your workout, do the same if you're working out at home. Get in the mindset that you are getting ready to exercise by looking and feeling the part.

Don't saunter into your workout area wearing the jeans you wore to work, or wearing socks on your feet without shoes.

Take your home workouts seriously.

5. Have a plan each day

This is true no matter where you're working out. You won't fully achieve the results you're looking for if you simply try to wing it every time you workout.

Set a specific goal for yourself, and then do your research or work with someone to create a plan of attack for each and every workout you do. Take working out at home just as seriously as you would walking into a gym away from home.

As I mention in my latest eBook, 14 Rules for Fit Dads, Rule No. 1 is that for any exercise program, you must train in the correct way to achieve your desired results. Training to maximize weight loss is very different from training to building big muscles, for instance.

Your success — or failure — depends on the level of effort you put into planning how you intend to achieve your goals.

25-Minute Home Workout

Here's an example workout that you can do at home with minimal space and minimal equipment.

This workout really only requires one set of dumbbells — 15-pounders will easily do the trick.

Perform four rounds of the following circuit, with 2 minutes of rest in between rounds:

  • Dumbbell reverse lunge, balance, to curl - 10 reps each leg
  • 3-second hollow-body holds - 10 reps
  • Dumbbell push-ups to renegade rows - 10 reps
  • Mountain climbers - 30 seconds
  • Dumbbell chest press (on an exercise ball or on the floor) - 10 reps