Losing the dad bod on no time and no gym
Short, no-equipment workouts a busy dad can actually do. Real routines, tested in the cracks of the day — naps, school runs, and the odd free twenty minutes.
What you'll find here
Written by a dad — not a coach. Every entry is something that's actually been done between a job, a kid, and not enough sleep.
No-gym workouts
Short routines you can do on a living-room floor while the baby naps — no coach-speak, no six-week transformation promises.
Gear that earns its space
The few bits of kit worth keeping in a small flat, tested by someone who doesn't have a garage gym.
Habits on no sleep
What actually keeps it going between school runs and the twenty free minutes that show up at random.
Latest entries
Dad bod,
asked and answered
A dad bod is the soft-around-the-middle build a lot of men settle into after kids arrive: some muscle underneath, a layer of padding on top. It's what happens when training time disappears but dinner doesn't. It's not a medical condition — it's a schedule problem with a body attached.
Yes. Everything on this site is done on a living-room floor with little or no equipment. Push-ups, squats, carries, short circuits in the gaps of the day. A gym helps, but the constraint that actually matters is time, not equipment.
The routines here run 10–25 minutes. The honest answer is that consistency beats duration: three short sessions that actually happen beat one perfect hour that doesn't. This whole site is built around naps, school runs, and the twenty free minutes that show up at random.
No. Most entries are bodyweight only. A few use a single pair of dumbbells or a doorway pull-up bar — the small set of gear that earns its space in a small flat. Every entry says up front what it needs.
No. This is one dad writing down what worked for him. Nothing here is medical advice, injury rehab, or a prescriptive diet plan. If something hurts, or you're coming back from an injury or managing a health condition, talk to a doctor or physiotherapist first.