1. Don’t wait until the kids are asleep to work out
Instead of leaving your gym session for those precious few moments of “me-time” in the evening, how about incorporating your kids into your workout during the day? In his weekly Dad Bod Destroyer videos, Robbie E combines heart-pumping physical activity with his duties as a father, keeping his 12-month-old twins engaged and entertained throughout his routine. “They can be playing with their toys while I’m doing pushups and making funny faces at them,” he says. The key to doing this successfully, he says, is to maintain constant interaction throughout the session, even if it’s just making eye contact and facial expressions.
2. Use the equipment you’ve got handy
No gym equipment lying around? No problem! New dads are often forced to master the art of improvisation, and Robbie E has become very creative in repurposing baby gear as free weights. “You can use car seats as dumb bells and do curls with them, or front raises for your shoulders,” he says.
3. Go back to basics
If you’ve only got five minutes to workout, Robbie E recommends making the most of it with old-school calisthenics. “Run in place, do jumping jacks, squats or pushups,” he says. “Keep it very simple. You don’t need any equipment.”