The Sorted Dad

Let’s face it — the idea of getting fit when you’re already running on fumes as a parent feels laughable. Between the early wake-ups, tantrums over toast, and a job that drains the rest of your brain cells, carving out time to “train like an athlete” sounds like a joke from another life.

But here’s the good news: you don’t need a six-pack, a gym membership, or an hour of spare time to start boosting your fitness this summer. What you do need is a few smart shifts that work with your tired parent schedule — not against it.

This post will walk you through practical, energy-boosting ways to feel fitter this summer without burning out. Let’s go.

🔁 1. Rethink What “Fitness” Means (Seriously)

Fitness doesn’t have to mean HIIT classes and 5am runs.

For parents, fitness is about functionality and energy — feeling strong enough to carry a toddler up the stairs, having stamina to do a family day out, or getting through the evening without collapsing onto the sofa like a zombie.

The goal here is consistency, not intensity. You’re building up stamina, not signing up for a triathlon.

👉 Related: 10 Realistic Fitness Wins for Tired Parents That Actually Boost Energy

🚶‍♂️ 2. Turn Every Outing into a Mini Workout

Walks to the park, carrying bags of groceries, chasing your toddler across a field — it all counts.

Try these simple summer hacks:

• Take the long route to the shop.
• Do squats while brushing your teeth.
• Carry your toddler like a weighted backpack (it counts).
• Skip the car for short errands.

You’re not “fitting in exercise” — you’re building movement into your daily chaos.

🧠 3. Train Your Brain First

The number one barrier for tired parents? Mental energy.

When your brain is fried, dragging yourself into a workout is almost impossible. So, lower the barrier.

Use the “two-minute rule”: commit to just two minutes of movement — press play on a YouTube workout, do jumping jacks, whatever. If you keep going, great. If not, you still showed up.

Plus, movement creates energy. You’ll feel better after — that’s the trick.

🧍 4. Focus on Bodyweight Basics

No equipment, no excuses. The holy grail of functional fitness for busy dads:

• Squats
• Push-ups
• Planks
• Lunges

These can be done in your kitchen, garden, or even while supervising bath time. Set a timer for 10 minutes, do a circuit, and move on with your life.

If you’re outside in the garden anyway? Do a quick circuit while the BBQ coals heat up.

👉 Related: How I Cut My Monthly Family Food Bill by £150 Without Eating Rubbish — fitness often starts with fuelling right.

🔄 5. Turn Chores into Workouts

If you’re already mowing the lawn, clearing out the shed, or pressure washing the patio — you’re training.

Turn up the music and go hard. Set a timer and see how fast you can smash a task. Add in some extra movement between jobs (10 squats between rooms, 15 push-ups after carrying boxes).

You’ll torch calories and feel productive at the same time.

👉 Related: 7 Dad-Approved DIY Projects You Can Smash Out in a Weekend (Link to your upcoming Home & DIY post)

☀️ 6. Use the Light Evenings

Summer gives you a natural energy boost — make use of it.

Instead of flopping in front of the TV after bedtime, try:

• A quick 20-minute walk
• Gardening
• Stretching in the garden
• Playing footie with your kid

It’s not about burning loads of calories — it’s about building positive momentum.

🍳 7. Fuel for Energy, Not Just Survival

Skipping meals, living on biscuits, or finishing toddler leftovers? We’ve all done it — but it’s tanking your energy.

Focus on:

• Protein: Eggs, chicken, lentils, yoghurt — keeps you fuller, longer.
• Slow-release carbs: Oats, sweet potatoes, whole grains.
• Hydration: Water before coffee. Every time.

👉 Related: 10 Meals That Make Toddler Life Easier (And Dads Healthier) (Add link to food & BBQ or parenting crossover)

⏱️ 8. Try 10-Minute Power Sessions

Don’t underestimate the power of short bursts. These formats work wonders:

• Tabata (4 mins)
• EMOM (Every Minute on the Minute)
• AMRAP (As Many Rounds as Possible)

Do one before your shower or while dinner’s in the oven. YouTube has endless options.

Apps like Seven, Fitify, or Nike Training Club offer short, customisable routines.

👨‍👦 9. Workout 

With

 the Kids

Turn fitness into a family thing:

• Do animal movements (bear crawls, frog jumps)
• Dance-offs
• Obstacle courses in the garden
• Tug-of-war with a resistance band or rope

Not only does this boost your movement, it models healthy behaviour to your kids. Win-win.

👉 Related: How to Survive a Family Holiday Without Losing Your Mind

🧘 10. Don’t Forget Recovery

Rest is part of fitness. Don’t let the hustle mindset ruin your summer.

Prioritise:

• Sleep (if possible)
• Stretching
• Magnesium baths
• Putting your phone down an hour earlier

This is fitness for life, not punishment for being a tired parent. You’re in it for the long haul — look after yourself accordingly.

👊 Final Thoughts: You’ve Got This

You’re already doing the hardest job on earth — parenting — while trying to stay awake, stay sane, and stay semi-fit.

This summer, don’t aim for perfection. Aim for progress. A little movement every day, smarter fuel choices, and embracing the chaos is more than enough.

You don’t need a six-pack. You need energy, strength, and a mindset that serves you.

And if you can squeeze in a few press-ups while the kettle boils? You’re smashing it.