The Sorted Dad

Let’s face it — when you’re juggling work, parenting, and trying to stay sane, the last thing you want to do is squeeze in a workout. But here’s the truth: you don’t need a gym, fancy gear, or even loads of time to start feeling better and boosting your energy.

This post is for every knackered dad who wants to get moving again without the pressure. These beginner-friendly home workouts are equipment-free, low-impact, and actually doable — even on 5 hours of sleep and reheated coffee.

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1. Why Home Workouts Work for Dads

You don’t need a gym membership or a three-hour block in your diary. Home workouts strip fitness back to the basics — and that’s exactly what most busy dads need.

Here’s why they work:

• No travel time — fit it in while the kids nap or during a lunch break.
• No gear needed — just your bodyweight and a bit of floor space.
• No ego — you’re not comparing yourself to the guy benching 100kg next to you.

Most importantly? You’re more likely to stick with it. And consistency is the only real magic in fitness.

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2. How to Get Started Without Burning Out

The key isn’t willpower — it’s simplicity.

Start with just 10 minutes. Yes, really. That’s enough to elevate your heart rate, fire up your muscles, and give your brain a dopamine kick that lasts longer than a cup of coffee.

Tips to make it stick:

• Tie it to a habit: e.g. do squats after brushing your teeth, or stretch while waiting for the kettle to boil.
• Forget motivation: just show up for 10 minutes. If you’re knackered, do it slower. It still counts.
• Use a timer app: it keeps things focused and makes it feel “official”.

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3. Three Rules Before You Begin

Even a basic home workout deserves some structure. Stick to these three rules:

1. Always warm up – March on the spot, do arm swings, roll your shoulders. Get the blood moving.
2. Focus on form, not speed – Controlled movements do more than frantic flailing.
3. Listen to your body – You’re not 22 anymore. Respect your knees, your back, your energy.

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4. The 10-Minute No-Equipment Beginner Routine

No equipment. No pressure. Just movement.

Instructions:
Do each of the following exercises for 45 seconds, rest for 15 seconds, then move on to the next. If you’ve got time and energy, repeat the whole circuit once more.

✅ The Routine:

1. Bodyweight Squats – Sit your bum back like you’re landing on a chair. Keep chest lifted.
2. Wall Push-Ups – Great for upper body strength without straining shoulders or wrists.
3. Glute Bridges – Lie on your back, feet flat, lift your hips. Engages core and glutes.
4. High Knees (Marching) – Lift knees one at a time. Low-impact but heart-boosting.
5. Forearm Plank (or on Knees) – Core control. Engage belly, glutes, and thighs.
6. Seated Knee Lifts – Sit on the edge of a chair, raise knees alternately. Targets lower core.
7. Standing Torso Twists – Loosen the spine, work the obliques.
8. Arm Circles – Small forward/backward circles. Great for shoulder mobility.
9. Calf Raises – Stand tall, lift heels slowly. Simple but effective.
10. Child’s Pose – End with a calming stretch. Focus on breathing and resetting.

Total Time: 10 minutes
Feel: Awake, energised, and slightly smug that you did something good for yourself.

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5. Progression Tips (When You’re Ready)

Once this routine starts to feel easier (go you!), you’ve got three options:

• Add a third round – Bump it to 15–20 minutes.
• Increase time per move – Try 60 seconds on, 15 off.
• Introduce new movements:
  • Lunges (use a wall or chair for balance)
  • Bird-dogs (from hands and knees, reach opposite limbs)
  • Mountain climbers (slow version for beginners)

Remember: progress isn’t about pain. It’s about moving more or moving better than you did yesterday.

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6. Realistic Tips for Busy Dads

• Involve the kids – Toddlers love mimicking squats and star jumps.
• Use what you’ve got – A bag of nappies = a great dumbbell replacement.
• Stack habits – Pair your workouts with music, a podcast, or silence (if you’re lucky).
• Celebrate small wins – Tick off each session on a whiteboard or app. Visual progress = motivating.

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7. Benefits You’ll Notice Quickly

• More energy (yes, really — exercise creates energy)
• Improved mood and stress relief
• Better posture — especially if you sit all day
• A small sense of control in the chaos of parenting

And if you keep it up for a few weeks? You’ll probably notice:

• Better sleep
• Less back pain
• More patience

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Conclusion: You’ve Got 10 Minutes, Right?

You don’t need to overhaul your life. You don’t need a gym. And you don’t need to be “in shape” to start.

You just need 10 minutes.
Some space.
And the decision to start — even tired, even late, even imperfect.

Start today.
Start small.
Start where you are.