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HealthFitness & Nutrition

No Time For Gym? No Problem! How Dads Can Squeeze In A Good Work Out In Their Busy Schedule

TikTok fitness dads Enzo Bonoan, Mark Mugen Striegl, and Mauro Lumba share their workout tips for busy dads.
PHOTO BYCOURTESY OF MARK MUGEN STRIEGL, MAURO LUMBA, ENZO BONOAN

Embracing a dad bod is fine; don't get us wrong, but many 'time-poor' dads out there mull over their once good physical condition more times than they want to admit.

In between dropping off and picking up kids at school, sitting in long online meetings, and enduring everyday traffic, most of these busy dads look back on their active lifestyle, which shifted into a sluggish situation, one that's hard for them to find a way out. Some have given in, putting on more pounds from eating whatever they want, while others struggle to regain their good shape.

Regardless of how difficult this hurdle is, three incredibly fit fathers who are also fitness influencers on TikTok believe anyone can begin again and make the change for the better.

Enzo Bonoan, a fitness and nutrition coach, Mark "Mugen" Striegl, a professional MMA fighter, and Mauro Lumba, a Muay Thai practitioner and strength and conditioning coach, are lending their knowledge through some helpful tips that back up all the dads out there in burning away all the unwanted pounds and going from dad bod to 'dat bod.'

READ ALSO: Don't Mind The Dad Bod: Study Says Men Become Healthier When They Become Fathers!

TikTok fitness daddies share workout tips for busy dads

1. Start over slow and steady.

“Ideally, start with a physical activity that your body can handle and gradually work up over time. From my experience, hitting 20 to 30 minutes would be okay,” said Coach Enzo who has over 100k followers on TikTok. “Walking is a low-impact activity that works if you can stay active and do more throughout the day. Having a step goal and a wearable counter helps, too,” he added.

@enzobonoan24 Being a hybrid athlete is about balancing strength and endurance. Though they may he contradicting pursuits at times, it is still possible to build stronger muscles and a stronger cardiovascular system.  @PUMA  @AthleneNutrition  #PumaPH #ForeverFaster #Tiktokfitph #Running #HybridAthlete #TakboPH ? Memory Reboot - VØJ & Narvent

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Coach Enzo also mentioned that in scientific studies, 7,000 to 8,000 steps have been proven to be a healthy target for most people. He also suggested that having a designated 20-minute walk each day takes a significant chunk out of that seemingly intimidating target.

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2. Have a strong heart and determination.

“I like to do bodyweight exercises like burpees, pushups, squats, and lunges,” shared Mugen, who has more than 480k followers on TikTok. “You can get a lot done with just those simple exercises as long as you’re pushing to become better and stronger.”

@markmugen23 Fam vid mix ?????????? #mma #martialarts #fatherson #fatheranddaughter #sportsontiktok ? original sound  - Mark Mugen

He then emphasized the importance of sweating and keeping your heart rate up. This tip is all the more important for dads who don't have time to visit the gym and those who travel often. For Mugen, it doesn't matter where you are, as long as there's the determination to put in the work, you can pull off a great workout at any time of day.

“Usually, this kind of workout is solo, so some good music can help you stay motivated. When you've found your playlist, just commit and do it,” encouraged Mugen.

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A professional fighter, Mugen knows how important it is to stay ready for anything that can come up. In terms of getting ready for a workout, his advice is to drink a cup of coffee to get pumped up, as long as it's not too late in the day.

3. Seek support to stay committed.

"The best advice I could give to time-poor dads who want to start again is to try boxing, muay thai, or MMA. Practicing martial arts is one of the best decisions I've made in my life," revealed Coach Mauro. "It will give you the confidence, and discipline, and get you in crazy shape. So dads, find time for yourself and go for it!"

Aware that entering a gym or dojo can be too intimidating, he pointed out that the big step isB having a good coach you can trust. Beyond guiding you through each workout, your coach can also hold you accountable for your actions.

@maurolumba Core workout anytime, anywhere ???????? 15-20 reps. 3-4 rounds! ???? #startstrongwithtiktok #foryou #homeworkout #foryoupage #fitness #2021 #fit #workout ? New Freezer (feat. Kendrick Lamar) - Rich The Kid

For those who just want to get back in shape, he suggested, "Any type of fitness activity would be good, from bodyweight movement, using minimal workout equipment, and even running or biking.” These all work, he quipped, but the key for dads is to “start and stay consistent” with whatever you choose.

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4. Remember: What's good for you is good for everyone.

For any busy dad who has to juggle family time and office tasks in a day, a good workout is probably the first thing taken down from the to-do list.

It's exactly at this point you have to realize that physical activities keep you in the right mood and mindset, which is good for you, your wife and kids, and your boss and colleagues. The more you skip a physical activity, the higher you risk the quality of your decisions that directly affect the people around you.

Ready to test your strength and restart your fitness level? Here's Mark "Mugen" Striegl's favorite 20-minute workout. You don't have to complete the routine, but it should set a good target to reach, and you can find out your own capabilities.

  • 15 burpees - 5 minutes
  • 20 sit-throughs - 5 minutes
  • 15 squat jumps - 5 minutes
  • 10 Hindu push-ups - 5 minutes

Make sure to warm up and stay hydrated throughout the workout.

Good luck, dads!

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