15-Minute Workouts for Busy Dads: 3 Simple Exercises to Stay Fit

15-Minute Workouts for Busy Dads: 3 Simple Exercises to Stay Fit

Finding Time for Fitness in a Packed Schedule

RZ Fitness: Personal Training Studio Formby

Need Help Reaching Your Fitness Goals in Formby?

Whether it’s personal training or small group fitness classes, I’m here to help.

– Redha Zertal, Head Trainer, RZ Fitness

Life as a busy dad often feels like a juggling act—work, family, and endless to-do lists. So where does fitness fit in? If carving out time for exercise feels impossible, you’re not alone. But here’s the good news: staying fit doesn’t have to mean hours in the gym. In fact, just 15 minutes is all it takes to boost your energy, build strength, and show up as your best self.

No fancy equipment, no complicated moves.

These three simple exercises for busy dads are quick, effective, and can be done anywhere—even in your living room while the kids play.

Ready to reclaim your fitness and feel stronger in just a few minutes a day?

Let’s get started.

Key Takeaways

  1. Quick Workouts, Big Results
    You don’t need hours at the gym—15 minutes of smart, focused exercises can help build strength, boost energy, and improve your fitness.
  2. Perfect for Busy Dads
    These time-efficient workouts are tailored for dads juggling work, family, and personal life—helping you stay active without sacrificing precious time.
  3. No Equipment Needed
    Bodyweight exercises like squats, push-ups, and planks mean you can work out anywhere—at home, in the park, or even during a lunch break.
  4. Sustainable and Simple
    Consistency beats intensity. A 15-minute daily routine is easy to sustain and delivers long-term results.
  5. Feel Stronger and More Energised
    Short, regular workouts can revitalise your energy levels, build functional strength, and make everyday tasks feel easier.

Why Short Workouts Are Surprisingly Effective

Group Fitness and Fitness Classes in Formby

When you’re short on time, it’s tempting to skip workouts altogether. After all, what’s the point if you can’t squeeze in a full hour?

But here’s the thing: short, focused workouts can be just as effective—sometimes even more so—when done consistently.

1. Boost Your Metabolism

Even a 15-minute workout can kick your metabolism into gear.

Strength-based exercises like squats and push-ups activate multiple muscle groups, burning calories not just during the workout but for hours afterward.

👉 Think of it as a metabolic wake-up call for your body—a little effort now can keep the engine running all day.

2. Increase Your Energy Levels

A quick burst of exercise isn’t just good for your body; it’s great for your brain too.

Short workouts release endorphins, those feel-good chemicals that leave you more alert, focused, and ready to tackle the rest of your day.

👉 Need a mid-afternoon pick-me-up? Skip the coffee and try a few push-ups instead—you might be surprised at the energy boost.

RZ Fitness Fit Over 40

Stay Fit Over 40:

Discover our proven 5-step process to help you enhance your health, increase muscle tone, and feel your best—no matter your age.

3. Promote Consistency

Consistency is the secret ingredient to long-term fitness success, and short workouts are much easier to stick with than hour-long gym sessions.

When exercise becomes a regular part of your day—even for just 15 minutes—it builds momentum and creates a habit that lasts.

👉 The key isn’t perfection; it’s showing up. A quick workout today is always better than the perfect workout you keep postponing.

4. Key Insight: Small Wins, Big Results

The secret to fitness isn’t in marathon sessions or fancy equipment—it’s in the small, consistent actions you take each day.

Showing up for 15 minutes, even when life is hectic, proves to yourself that you’re prioritising your health.

And those small wins? They add up to big results over time.

Your 15-Minute Workout: 3 Simple Exercises

When time is tight, simplicity is your best friend. These three exercises are quick, effective, and require no equipment. You can do them at home, in the office, or even in the park while the kids play.

Let’s break them down step by step so you can maximise your results safely and confidently.

Exercise #1: Bodyweight Squats

Benefits: Strengthens your legs and core while improving mobility and balance. Squats are a functional movement, meaning they mimic everyday actions like standing up from a chair or picking up objects.

How to Perform:

  1. Set Your Stance:
    Stand tall with your feet shoulder-width apart and toes pointing slightly outward.
    Keep your arms at your sides or extend them straight out in front of you for balance.
  2. Engage Your Core:
    Tighten your abdominal muscles as if bracing for a light punch. This helps protect your lower back and maintain stability.
  3. Lower Yourself:
    Push your hips back and bend your knees as if sitting in an invisible chair. Keep your chest upright and your gaze forward. Lower yourself until your thighs are parallel to the floor, or as far as is comfortable.
  4. Return to Standing:
    Push through your heels to rise back to standing. Fully extend your hips at the top to complete the movement.

Pro Tips:

  • Alignment: Avoid letting your knees collapse inward. Keep them aligned with your toes throughout the movement.
  • Depth: Go only as low as you can while maintaining good form. With time, you’ll build the strength and flexibility to go deeper.
  • Breathing: Inhale as you lower down, and exhale as you push back up.

Modification:

  • If balance or flexibility is an issue, use a chair for support. Stand in front of the chair and lower yourself until you gently touch the seat, then return to standing.

Common Mistakes to Avoid:

  • Rounding Your Back: Keep your chest lifted and back straight to avoid strain.
  • Lifting Your Heels: Keep your heels grounded to engage the right muscles.
  • Rushing the Movement: Move slowly and deliberately to maximise muscle engagement and maintain control.

This first exercise is a game-changer for busy dads, targeting multiple muscle groups while promoting mobility.

When done consistently, it builds strength that translates directly into your daily life—whether it’s carrying groceries, chasing after kids, or keeping up with weekend activities.

Exercise #2: Push-Ups

Benefits: Builds upper body strength in the chest, shoulders, and arms while also engaging the core for stability. Push-ups are a versatile, functional exercise that can be done anywhere, making them perfect for busy dads.

How to Perform:

  1. Get into Position:
    Start in a high plank position with your hands placed slightly wider than shoulder-width apart. Keep your arms straight but not locked, and align your wrists directly under your shoulders. Position your feet hip-width apart, with your body forming a straight line from head to heels.
  2. Engage Your Core:
    Tighten your abdominal muscles to maintain a straight line.
    Avoid letting your hips sag or your back arch.
  3. Lower Your Body:
    Bend your elbows at a 45-degree angle from your body as you slowly lower your chest toward the floor.
    Keep your elbows close to your torso, not flaring out.
  4. Push Back Up:
    Once your chest is a few inches from the floor, push through your palms to straighten your arms and return to the starting position.

Pro Tips:

  • Breathing: Inhale as you lower your body, and exhale as you push back up. 
  • Alignment: Keep your body straight throughout the movement—imagine your spine as a steel rod from head to heels.
  • Controlled Movement: Lower and lift yourself slowly to engage your muscles fully.

Modification for Beginners:

  • Wall Push-Ups: Stand facing a wall, place your hands at shoulder height, and perform the same movement while leaning into the wall.
  • Knee Push-Ups: Start in the same plank position but drop your knees to the floor. Keep your body straight from knees to shoulders.

Common Mistakes to Avoid:

  • Dropping Your Hips: Letting your hips sag puts strain on your lower back. Keep your core engaged to maintain alignment.
  • Flared Elbows: Keep elbows at a 45-degree angle to protect your shoulders.
  • Rushed Reps: Focus on quality over quantity—proper form is more effective than doing more reps with poor technique.

Push-ups are an excellent exercise for building strength and endurance in a short time.

Whether you’re aiming for 5 or 50, the key is consistency.

Over time, you’ll notice improved upper body strength, better posture, and even more energy to tackle your daily tasks.

Exercise #3: Plank Holds

Benefits: Strengthens your core, shoulders, and back while improving overall stability and posture. Plank holds are a low-impact exercise, making them ideal for busy dads looking to build a solid foundation of strength.

How to Perform:

  1.  Get into Position:
    Start by lying face down on the floor. Place your forearms directly under your shoulders with elbows bent at 90 degrees.
    Push up onto your toes, forming a straight line from your head to your heels.
    Keep your head neutral—don’t let it drop or crane upward.
  2. Engage Your Core:
    Tighten your abdominal muscles as if bracing for a light punch. This ensures proper alignment and protects your lower back.
  3. Hold the Position:
    Maintain the plank for 20–30 seconds to start, gradually increasing as your strength improves.
  4. Finish Strong:
    Lower your knees to the floor to return to the starting position when your hold time is complete.

Pro Tips:

  • Alignment: Your body should form a straight line from your head to your heels—no sagging hips or raised glutes.
  • Breathing: Take slow, steady breaths to stay relaxed and maintain focus.

Focus Point: Keep your gaze on a spot just ahead of your hands to help maintain neck alignment.

Modification for Beginners:

  • Knee Plank: Instead of balancing on your toes, lower your knees to the floor while keeping your upper body in a straight line.
  • Incline Plank: Place your hands or forearms on an elevated surface like a bench or sturdy table to reduce the intensity.

Common Mistakes to Avoid:

  • Sagging Hips: This puts strain on your lower back and reduces core engagement.
  • Arched Back: Engage your core to keep your spine neutral.
  • Holding Too Long: Quality over duration—stop when your form starts to break down.

Plank holds are a powerhouse exercise for building a strong core, which is the foundation of all movement.

With regular practice, you’ll notice better posture, reduced back pain, and improved overall strength. Plus, they’re easy to do anywhere, so you can fit them into even the busiest of days.

Making Fitness Fit Into Your Life

When life is hectic, fitness can feel like just another item on a never-ending to-do list. But here’s the thing: consistency beats perfection every time.

You don’t need to crush an hour-long workout every day. Instead, aim for 15 minutes three times a week. It’s manageable, realistic, and enough to see real progress over time.

The key is to make fitness a habit—not a chore.

Here are some tips to help you fit short workouts into your busy life.

Schedule It Like an Appointment

Think of your workout as a meeting with yourself—one you wouldn’t cancel.

Block out 15 minutes in your calendar, whether it’s first thing in the morning, during lunch, or after the kids are in bed.

By treating it like any other commitment, you’re more likely to stick to it.

👉 Pro Tip: Set a reminder on your phone so you don’t let the day slip away without moving your body.

Tie It to an Existing Habit

One of the easiest ways to build a new habit is to anchor it to something you already do regularly. For example:

  • Do your workout right after your morning coffee.
  • Squeeze in a quick session before your evening shower.
  • Use playtime with your kids as a warm-up, then dive into your exercises.

👉 The more seamless the transition, the less likely you are to skip it.

Celebrate Small Wins

Every rep, every set, and every workout completed is a victory. Celebrate those wins, no matter how small they seem.

Did you hit your goal of three 15-minute sessions this week? Treat yourself to something you enjoy—like a movie night or your favourite snack.

👉 Progress is about showing up, not being perfect. Each small step gets you closer to your fitness goals.

Focus on Progress, Not Perfection

It’s easy to get caught up in wanting to do everything “right,” but remember: something is always better than nothing.

Missed a session? Don’t sweat it—pick up where you left off. Fitness is a marathon, not a sprint, and consistency is what matters most.

By creating a routine that fits seamlessly into your life, short workouts can become second nature.

They’ll give you the energy and strength to tackle your busy days while setting an example of healthy habits for your family.

Start Your Fitness Journey Today

RZ Fitness: Personal Training Studio Formby

You’re a busy dad, juggling work, family, and everything in between. Finding time for fitness might feel impossible, but as this guide shows, it doesn’t have to be.

With just 15 minutes, you can take a step toward improved strength, energy, and overall health.

Recap the Key Benefits:

  • Stay Fit Without Hours at the Gym: These quick exercises target multiple muscle groups, helping you build strength and mobility efficiently.
  • Boost Energy and Confidence: A short workout can re-energise your day, improve your mood, and leave you feeling accomplished.
  • Build a Consistent Routine: It’s not about doing everything perfectly—it’s about showing up consistently, even for a few minutes.

Imagine what you could achieve with expert guidance tailored to your schedule.

At RZ Fitness, we specialise in helping busy dads like you find practical, effective ways to stay fit.

Ready to take the next step?

Book a free trial session with RZ Fitness today, and let us show you how to build strength—even on your busiest days.

Personalised Programmes That Work for You

Cookie-cutter workouts? 

Not here. At RZ Fitness, every client gets a customised fitness programme designed specifically for their goals, fitness level, and lifestyle. 

Whether you’re looking to:

  • Lose weight,
  • Build muscle,
  • Recover from an injury,
  • Or feel fitter and healthier,

…your programme will adapt as you progress, keeping things challenging but achievable

We don’t believe in “one size fits all”—because you are not like everyone else.

Progress Tracking to Keep You on Course

What’s better than seeing yourself get stronger, fitter, and more confident? At RZ Fitness, we take progress seriously. 

Here’s how we keep you on track:

  • Regular assessments to measure your improvements (strength, endurance, body composition—you name it).
  • Adjustments to your programme to ensure you keep progressing and stay plateau-free.
  • Visible wins that keep you motivated—whether that’s fitting into an old pair of jeans, hitting a personal best on the squat rack, or just feeling more energised day-to-day.

You’ll realise just how far you’ve come when you see the results in black and white (and in the mirror).

A Supportive Community That Feels Like Home

Let’s be honest: walking into a gym can feel intimidating. 

But not here. At RZ Fitness, we’ve created a welcoming, judgement-free environment where everyone feels part of the family.

  • Our trainers are your biggest cheerleaders.
  • Your fellow clients are here to support and inspire you.
  • The vibe? Friendly, encouraging, and fun—because fitness should never feel like a chore.

You’ll leave every session feeling motivated, empowered, and maybe even smiling (we know, shocking!).

Don’t Just Take Our Word for It…

Here’s what one of our clients, Russ, had to say:

“So far I’ve lost a stone in weight and my body shape has changed. And this is just the start of my journey

– Russ W.

Russ is not alone. Our clients come to us for the results, but they stay for the experience—and the difference it makes to their lives.

The Bottom Line

When you invest in personal training at RZ Fitness, you’re not just paying for a workout—you’re paying for:

  • Expert coaching.
  • Personalised plans.
  • Visible progress.
  • And a community that genuinely cares about your success.

We’re here to help you feel fitter, stronger, and more confident—without the guesswork.

Ready to see what RZ Fitness can do for you? Book a free consultation today, and let’s start building the healthiest version of you.

Ready to Get Started?

RZ Fitness: Personal Training Studio Formby

Ready to begin your strength training journey? Let RZ Fitness guide you every step of the way. 

Whether you’re brand new to exercise or returning after a long break, we’ll help you build a routine that works for your goals, schedule, and lifestyle.

👉 Book Your Free Trial Session Here

This free trial is your chance to:

  • Experience a personalised session tailored to your fitness level.
  • Learn proper techniques to build strength safely and effectively.
  • Discover the incredible benefits of strength training firsthand.

Don’t wait for the “perfect” time to start—today is the perfect time. Your future self will thank you for it!

Let’s Get Stronger Together

Imagine this: 6 months from now, you feel fitter, stronger, and more confident than ever. Or, you’re still thinking about starting. The choice is yours.

At RZ Fitness, we’ve made getting started more straightforward than ever. We’re offering a free trial session so you can experience our training, meet our coach, Redha, and see exactly what makes us Formby’s trusted fitness studio.

No pressure. No commitment. Just an opportunity to see how we can help you achieve your goals.

What to Expect from Your Free Trial Session

Here’s what you’ll get when you book your free trial at RZ Fitness:

  • A tailored 1-on-1 training session: Experience a workout designed for your fitness level and goals.
  • Meet Redha: Work directly with Redha who will listen to your needs and help you get the most out of your session.
  • Ask questions: Learn how we can help you build a plan for long-term success.
  • Feel the difference: Walk away energised, motivated, and confident about taking the next step.

Whether you’re a complete beginner or ready to take your fitness to the next level, this session is the perfect opportunity to learn about RZ Fitness.

Don’t wait to start feeling stronger, healthier, and more confident. 

Book your free trial session today and take the first step toward achieving your goals with RZ Fitness.

We’ll take it from there. All you need to do is show up—and we’ll help you every step of the way.

RZ Fitness Fit Over 40

Stay Fit Over 40:

Discover our proven 5-step process to help you enhance your health, increase muscle tone, and feel your best—no matter your age.

FAQ’s

FAQs About 15-Minute Workouts for Busy Dads

Short workouts often raise big questions, so let’s tackle some of the most common ones.

Whether you’re sceptical about their effectiveness or curious about logistics, we’ve got you covered.

Can a 15-minute workout really be effective?

Absolutely! A focused 15-minute workout can boost your metabolism, improve strength, and enhance energy levels. The key is consistency—short workouts done regularly can lead to significant results over time. Think of it as quality over quantity.
👉 Remember, even small efforts can make a big impact on your overall fitness.

What’s the best workout for a busy dad?

The best workout is one that fits seamlessly into your schedule and targets multiple muscle groups. Bodyweight squats, push-ups, and planks are excellent choices because they’re simple, effective, and require no equipment.
👉 You don’t need a fancy gym or loads of time—just a commitment to show up for yourself.

How often should I do this workout?

Aim for 2–3 times per week to see consistent progress. This schedule allows your muscles to recover while keeping you on track with your fitness goals.
👉 And if you find yourself with extra time, add another session for even more benefits.

Can I lose weight with a 15-minute workout?

Yes, especially if paired with healthy eating habits. Short workouts help build muscle and boost your metabolism, which supports weight loss over time.
👉 Consistency is your best friend when it comes to both fitness and nutrition

Is 15 minutes of exercise 3 times a week enough?

For busy dads just starting out, yes! It’s a realistic and achievable goal that builds momentum. Over time, you can adjust the intensity or frequency as your fitness improves.
👉 Think of it as the foundation for a healthier, more active lifestyle.

Do I need any equipment?

Nope! These exercises use just your bodyweight, making them perfect for any environment. If you want an extra challenge, consider adding resistance bands or light dumbbells when you’re ready.
👉 Your living room or backyard is now your personal gym.

What’s the 15-15-15 exercise method?

The 15-15-15 method typically refers to 15 minutes of cardio, 15 minutes of strength training, and 15 minutes of stretching. It’s a great balanced approach, but even focusing on just 15 minutes of strength training can yield impressive results.

Can you see results working out 15 minutes a day?

Yes! While results vary depending on factors like consistency and effort, even short daily sessions can improve your strength, mobility, and energy levels.
👉 The secret isn’t in the length of the workout—it’s in showing up regularly.

How do I get in shape as a busy dad?

Start small and stay consistent. Incorporate quick, effective exercises like the ones in this guide, focus on balanced nutrition, and find support—whether it’s a coach, workout buddy, or fitness community.
👉 Getting in shape doesn’t have to mean overhauling your life. Small steps lead to big changes.

Have more questions?

We’re here to help! Whether you’re wondering about technique, equipment, or where to start, don’t hesitate to reach out.

Click Here to Book Your Free Trial

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