Four quick “At Home” workouts to free yourself from a Dad Bod

Not everyone has the time and money to go by the gym every day, but that shouldn’t stop you from getting in shape. There are plenty of exercises that you can do to rid yourself of the Dad Bod that will take little to no time out of your day.


First, you should do some jump rope. You can do this for about 10 minutes, twice a day to burn 200 calories a day - or 1,000 calories per week. Jumping rope can be done indoors or in your garden very easily.


If you’re busy working most of the day, you can wake up about 10 minutes earlier, do it once in the morning, and then do it once when you get home. In addition to helping your heart rate with burning fat, it also strengthens your legs - something that also helps get rid of the Dad Bod.


Next, if you want to firm up your chest but don’t have time for a whole routine, you can do push-ups. Push-ups take a mere few minutes to do, and are great for your chest.


There are schedules you can print out from various websites that will have you going from doing 3 push-ups to 20 in the matter of a month. There are also ones that take an initial measurement of how many push-ups you can do, and format your schedule around that.


These schedules are a bit better, because they don’t assume you’re a beginner or an expert - you may just be intermediate. To help bring out your abs, there are abdominal exercises that can be done in about a minute or less.


If you’re new to ab workouts, you might not be familiar with the plank exercise. Form is very key in the plank position. The only parts of your body contacting the ground should be your toes and forearms, because your arms will be bent at 90 degrees.


You shouldn’t be sticking your backside up or letting it sink down. Your body should be in a completely straight line. Most people who start off doing this can’t even go for a minute, so you should be able to get a pretty good feeling ab workout in a minute or less.


If you want to hit legs but don’t have time to load up the squat rack, there’s another under-a-minute exercise for legs called the wall sit. Wall sits are like sitting down in a chair without a chair being there.


You press your back and head up against a wall and hold. Don’t lean down into your legs, keep your arms down to the side. This is a very intense leg workout, and it also helps with your abs.

Fitness & Diet Just for Dads
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