The 15-Minute Bodyweight Workout For New Dads

Because, let’s be real, hitting the gym isn’t happening anytime soon.

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The idea of hitting a gym right now is a joke. Maybe you have a newborn baby; maybe you have somewhat older kids hanging from your elbows. Slowly but surely, you’ve packed on the pounds (low testosterone and late-night snacking don’t help) and now you have a dad bod. You can’t wait to lose it — but how? Enter the 15-minute bodyweight workout.

It’s fast (15 minutes) and equipment-free (just use your own bodyweight), which means you can do it virtually anywhere, anytime, and take back control over your body at a time when so many other things feel completely out of your power. So step away from the kids, clear a space free of toys, and hunker down for the next 15 minutes. Do the following circuit, twice:


Stand straight, feet together. Take a step forward with one foot, bending your front knee until it is directly over your toes. Push off the ground with the front foot and return to standing. Do 10 times on one side, then repeat on the other.

Squat Jumps

Stand with your feet shoulder-width apart. Bend your knees and squat down toward floor, letting your arms fold toward your chest (picture a downhill skier on the slalom course). Push off the floor and jump straight into the air, extending your arms and legs. Land in a squat position. Repeat 10 times.

Planks/Reverse Planks

Lie face down on the floor. Tuck your toes and your elbows under you, resting on both as you push up into a long, straight line. Hold for 30 seconds, then relax. Flip over so you are lying on your back. Prop your torso up by resting on your elbows. Push through your heels to raise your hips off the floor, creating a straight line from your feet to your shoulders. Hold 30 seconds, then relax.

Jumping Jacks

You know the drill. One minute, without stopping.

Push-Ups/Triceps Dips

Drop and give us 10. Then find the edge of a coffee table, face away from it and lower yourself until your hands can grasp the table edge, supporting your upper body with your arms. Keeping your knees bent, legs in front of you, bend and straighten your elbows 10 times.


Lie on the floor, knees bent, hands at your sides. Tighten your butt muscles and push up through your heels, raising your hips to create a straight line from your pelvis to your shoulders. Count to 20. Relax. Repeat 5 times.

Mountain Climbers

Get on all fours. Stretch your legs behind you and begin to “jog” in place from this position, alternating legs and hiking your knees toward your chest with each “step.” Do this for 30 seconds.

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