The 30-Minute Dad Workout
Most fitness content is written for people with unlimited time. You don't have that. Here's what works when you're operating in 30-minute windows.
The Framework
Use supersets. Pair a push movement with a pull movement. Rest 60 seconds between pairs. You'll get twice the work done in half the time.
Sample 30-Minute Full Body Session
- A1: Barbell Squat 4x6 / A2: Pull-ups 4x8 — Rest 60s
- B1: Romanian Deadlift 3x10 / B2: Dumbbell Press 3x10 — Rest 60s
- C1: Plank 3x45s / C2: Face Pulls 3x15 — Rest 45s
Gym Timing Hacks in Ontario
If you're near Barrie, hit the gym at 6am or after 8pm. You'll never wait for equipment. Most Ontario gym chains also have 24-hour access — use it.
Non-Negotiables
Warm up for 5 minutes. Cool down with 3 minutes of walking. Your joints will thank you when you're 50.