Fitness

I Finally Got Back Into A Workout Routine After Becoming A Dad. Here’s The Plan I Used.

Published

7 months ago

May 9, 2025

I Finally Got Back Into A Workout Routine After Becoming A Dad. Here’s The Plan I Used.

IT WASN’T UNTIL my first child arrived in October 2024 that I realized time really is a commodity we fail to appreciate. Every day leading up to the big day, I navigated a schedule of writing, Brazilian jiu-jitsu, cooking, reading, vegetating, and walking with my very pregnant wife. I was able to commit to a rigorous 28-day workout program, by the end of which I got as lean as I’ve ever been (which you can read about here).

Then, overnight, I found myself couch-bound by a blobular being who sleep-drooled and farted on my chest as I binged the X-Men movies. Every. Single. Day. I ate whatever visitors stuffed into our fridge, slept in two-hour intervals, and lifted sporadically. Any attempt at me-time felt selfish and logistically impossible, but the lack of it took a toll on my physical and mental health.

COURTESY GUTMAN

COURTESY GUTMAN

It wasn’t until months later, after my son was sleeping for more than two-hour stretches at night, that my head was above water. The time felt right to recommit to a new workout program. I chose Men’s Health’s Dad Bod Arm Shred plan because it looked time-efficient, and let’s be real: bigger arms are always a fun and easy target to chase in the gym.

GET THE WORKOUT PLAN PDF

The workout showed me that I could get a lot of effective work done in a short amount of time. The programming was also fun, which made sticking to it easy. You can easily follow this plan for eight, 12, or even 16 weeks, and I’d advocate for anyone (not just dads), looking for a new challenge to give this one a go.

What Following Dad Bod Arm Shred Was Like

THIS FOUR-WEEK plan was written by Men’s Health contributor, certified strength coach, and fellow dad Andrew Heffernan, CSCS. Knowing a parent developed this plan eased my mind. I didn’t want to commit to a regimen that would force me to overreach, fall short, and retreat back into myself, and I felt confident that wouldn’t happen since Heffernan has been where I am. Here’s a quick breakdown of the four-week plan:

Four workouts per week lasting between 30 and 45 minutes each.
You’ll need an adjustable weight bench, a few pairs of dumbbells (or an adjustable pair of dumbbells), a resistance band, an air bike, a pull-up bar, and a kettlebell.
Two arm days, consisting of exercises for your biceps, triceps, and shoulders. One arm day focuses on strength; the other is all about muscle growth.
The two other workouts target your other major muscles.
The PDF includes a chart for tracking reps and weights. Heffernan programmed progressive overload, a method of adding either more reps or load to your workout each week, into each workout.
The PDF includes illustrations for every exercise. They’re a great reference point if you’ve never heard of a specific exercise or are unsure exactly how to dial in your form. For example, it wasn’t until I referenced the illustrations that I realized I could perform the bodyweight skullcrushers on a bench and not just with a barbell set in a power rack.

To access the full workout PDF, you just need to sign up for a Men’s Health MVP Premium membership, which includes tons of other dad-friendly workout programs, like Shred Your Dad Bod and Dad Bod Shred.

GET THE WORKOUT PLAN PDF

Each Workout Took About 30 Minutes

Twice a week, I’d strap my son into his bouncer, hand him his dumbbell-shaped rattles, and he’d watch me train. For the other workouts, I’d hand him off to my wife as I headed to my local big box gym.

My favorite aspects of this program were its accessibility and expeditiousness. If I hustled, I could get through each workout in about 30 minutes. Plus, I only needed a pair of adjustable dumbbells and an adjustable weight bench for three of the four workouts, so it was simple for me to do at home. (On day four, you’ll need an air bike, a kettlebell, and a pull-up bar.)

The gym has always been a social and emotional outlet, a place to interact with people and release some steam. Babies fill you with love, but the early newborn months were, for me, a constant spring of anxiety. I worried about every odd breath my son took (babies make many weird sounds). I worried about my wife, who woke every couple of hours in the night to feed the baby. I worried about neither of us having time to ourselves. And yet, leaving to do anything, even for an hour, felt like a betrayal of the people who needed me. The gym made me feel good, but now I was speeding through reps of curls and squats, worrying, worrying, worrying about how long I’d been away from home. Thankfully, this program accounted for my lack of time.

I Trained My Arms Harder Than Ever

This program challenged my perception of arm training and forced me to face an uncomfortable truth: I’ve never trained arms hard. Now, as a dad with only a few hours a week to spare for the gym, I was stimulating my arms more than I ever have while spending less time in the gym. Realizing that less sometimes is more (assuming you work hard) was worth the four-week commitment.

The trio of relatively small muscles that make up your arms—the biceps, triceps, and deltoids—are onerous to grow. That’s been my experience, at least. But after the first workout, my biceps felt exceptionally sore, which rarely happens, and then sore after each subsequent workout. I’m not a personal trainer or strength coach, but I imagine this newfound soreness is due to two factors: volume and intensity.

COURTESY GUTMAN

It’s not a concrete rule, but more volume typically means more growth (assuming you’re not accumulating a ton of “junk” sets). Throughout the program, I accumulated 50 direct sets for my biceps and 52 for my triceps, not including the ancillary volume that comes from chin-ups, rows, pushups, and presses. I was able to squeeze in this much volume thanks to supersets—a common intensity technique where you perform two exercises back to back with no rest between sets. If you’re a dad who can’t afford to spend over an hour in the gym, supersets are a terrific way to pack more volume into a shorter workout, and you can apply them to any muscle.

I’ve trained long enough to know when I’m pushing my sets hard or not. Typically, I leave three or four reps in the tank for my arms, focusing on establishing a mind-muscle connection. This time, I adopted a new training style: heavy weights for every set. If a set of incline curls called for 15 reps, I’d use a pair of dumbbells that I can curl for 10 reps. Once I hit failure, I’d rest for about 10 seconds and finish the set. I was tackling my arm sets with the same ferocity that I’d apply to heavy rows or deadlifts, and I plan on bringing this intensity into all of my future arm workouts.

I Still Kept My Strength

If I was skeptical of anything, it’s that I’d keep my strength (or what was left of it) on only four, half-hour-long workouts, two of which target the arms. I was happy to be wrong.

For the Full-Body Big Lifts day, you perform two supersets—one consisting of the rear-foot-elevated split squat and dumbbell row and the other of the dumbbell bench press and dumbbell Romanian deadlift. The price to pay for such efficiency was grueling sets, lifting as much weight as my body could handle for every set of each movement. I rowed a 100-pound dumbbell, performed RDLs with 105-pounders, pressed 65 pounds on the incline bench, and held a 60-pound dumbbell in each hand for split squats. Because the program is arm-focused, you’re not expected to hit your chest, back, and legs with appreciable volume. You do, however, have to train these muscles hard. I rarely looked forward to this DOMs-inducing amalgamation, but it reminded me that effective workouts don’t have to be long and complicated.

COURTESY GUTMAN

If there was a workout I wanted to skip—and seriously considered skipping in week four—it was the Full-Body Muscle Circuit. After a full day of daddy daycare and a week of workouts, I begrudgingly plowed through an enervating circuit of compound exercises such as chinups, walking lunges, and hand-elevated pushups. Like during the other full-body day, I kept my reps and weight as high and heavy as possible, holding 50-pound dumbbells for walking lunges and cranking through 15 dead hang chinups on my first set.

What I Gained

YOU CAN LOSE a substantial amount of weight in four weeks. Gaining muscle mass, however, is a long-haul effort that takes at least eight to 12 weeks before you notice significant results. Still, I ended up with what looked like fuller shoulders while maintaining my weight and waistline (177 lbs and 31.5”). I also feel more energized now that I’m back into a consistent exercise routine. But I don’t measure the success of this routine in inches or pounds.

The newborn stage was tough. When people find out you’re expecting, they say you’ll feel an indescribable love for your child when he arrives. It’s hard to connect with when you hear it, but that feeling is real and, at times, all-consuming. When my son first smiled at me, my body pulsed with raw emotion that is, at least in my experience, rarer to come by as we age. As you get older, you become desensitized to your surroundings. You don’t experience many “firsts”. With my son, each day is full of them—his first roll; his first laugh, his first head bump (sorry, buddy). If there’s a magic quality about kids, it’s that, through them, you get to experience the mundane anew through fresh eyes.

COURTESY GUTMAN

However, what these parents don’t mention are the trade-offs of caring for a newborn. You are stripped of your autonomy, and your wants no longer come first. The baby sleeps on you for hours at a time. They eat every two hours. They vomit on every shirt you dare to wear around them. If you want to sit down with a pizza and watch your favorite show at the end of your week, expect to check in on them every 10 minutes while your food goes cold and your patience runs thin. Then prepare to feel like a terrible parent for getting frustrated that your food got cold and your patience ran thin. You and your partner will be around each other 24 hours a day, but will hardly interact as one sleeps and the other watches the baby. You are two ships passing in the night.

So, yeah, forget my arms. Completing 16 workouts in a month was my success, and this program helped me achieve this consistency with manageable and fun workouts. What did I gain, if not pounds of new muscle tissue? The confidence to return to the gym and a new set of tools to help me balance fitness and fatherhood.

Andrew Gutman, NASM-CPT is a journalist with a decade of experience covering fitness and nutrition. His work has been published in Men’s Health, Men’s Journal, Muscle & Fitness, and Gear Patrol. Outside of writing, Andrew trains in Brazilian Jiu-Jitsu, helps coach his gym’s kickboxing team, and enjoys reading and cooking.

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Fitness

5 top-rated exercise bikes for home to stay active, burn calories, and boost fitness in 2026

Published

7 hours ago

December 19, 2025

Press Room

We are inching towards the end of 2025, and it’s time for New Year fitness resolutions. Staying active during the year-end can be tough. Cold weather, holiday celebrations, and packed schedules often push workouts to the back, leaving many feeling sluggish or stressed. But you don’t have to wait for the new year to get moving. An exercise bike offers a simple, no-excuses solution, bringing effective workouts right into your home. It eliminates travel, weather, and time barriers, making it easy to stay consistent.

No gym. No excuses. End the year fitter with a home exercise bike. (Adobe Stock)

Beyond convenience, cycling is a low-impact exercise that improves cardiovascular health, boosts mood through the release of endorphins, and helps manage holiday weight without straining the joints. Even short, daily rides can maintain energy, strengthen the heart, and support overall wellness, helping you finish the year fitter, healthier, and more active.

Why choose an exercise bike?

Exercise bikes offer a low-impact cardio that works. Here are some key reasons why an exercise bike may be better than doing no exercise at all!

Joint-friendly cardio

A report by the Scandinavian Journal of Rehabilitation Medicine Supplement states that cycling delivers an effective cardiovascular workout without the high-impact stress on knees and joints that comes with running, making it ideal for year-round use.

Metabolic boost

Regular pedalling helps keep your metabolism active, supporting calorie burn even on lighter or rest days. Consistent cycling can help maintain an energy balance and assist in managing holiday weight gain.

Mental clarity

Beyond physical benefits, cycling serves as a form of active recovery. A short ride after a long day can help reduce stress, improve focus, and boost your mood, thanks to the release of endorphins and gentle movement that relaxes both your body and mind, reports Health Shots.

Helps you keep lifestyle diseases at bay

According to a study published in the journal PLOS Medicine, cycling can help prevent diseases like heart attacks, hypertension, and type 2 diabetes, which stem from living a sedentary lifestyle. If practised regularly, cycling can even help you manage or control pre-existing lifestyle diseases as well.

5 top-rated exercise bikes for home to stay active

If low-impact, joint-friendly workouts are your goal, HT Shop Now has shortlisted 5 exercise bikes for home based on user ratings, reviews, and overall feedback. Ideal for beginners or those returning to fitness, they support knee-friendly cardio, help maintain stamina, and make home workouts convenient and effective.

The Sparnod SAB-05 Air Bike Exercise Cycle is perfect for a full-body, low-impact workout at home. Its dual-action arms and legs provide simultaneous upper and lower body engagement, while adjustable resistance allows beginners and advanced users to tailor the intensity. Ideal for anyone looking to boost stamina, burn calories, or rehabilitate joints safely, the back support provides added comfort for longer sessions.

The PowerMax Fitness BU‑201 Dual Action Air Bike stands out with its adjustable cushioned seat and moving handles, making it comfortable and versatile for users of different heights. The dual action design engages both upper and lower body for a more effective workout. Non‑slip pedals ensure secure footing, while adjustable resistance lets you tailor intensity. Ideal for home workouts, it supports up to 120 kg and enhances overall cardiovascular fitness.

Looking for an exercise bike that keeps you motivated? The Lifelong Fit Pro Spin Fitness Bike features a clear LED display, a smooth 7 kg flywheel, and adjustable resistance, allowing for fully customizable cardio workouts. Its cushioned, adjustable seat and non-slip pedals ensure comfort and stability, while supporting up to 120 kg. Perfect for home workouts, it helps track progress, burn calories, and stay consistent with daily fitness goals.

Looking for a cardio machine that’s easy on your joints? The Reach AB 110 Upright Air Bike provides a smooth, low-impact workout with adjustable resistance and both moving and stationary handles, offering varied exercise options. Its cushioned seat adds comfort for longer sessions, and the design minimises knee and joint strain. Ideal for home gym cardio, it supports up to 110 kg and helps you stay active safely.

Many users love the Cardio Max JSB HF175 Exercise Cycle for its ease of use and versatility in home workouts. The dual-action design allows you to work both your upper and lower body, while adjustable height and resistance make it suitable for all fitness levels. Easy DIY installation means you can start exercising quickly. Its sturdy build and smooth motion help users enjoy low-impact cardio sessions without straining their joints.

FAQ’s: 5 exercise bikes for home

Why choose an exercise bike for home workouts?
They offer low-impact cardio, easy accessibility, and consistent daily activity without the need for a gym.
Can exercise bikes help with weight management?
Yes. Regular cycling helps burn calories, boost metabolism, and support a healthy weight.
Are these bikes suitable for beginners?
Absolutely. Adjustable resistance and seats make them beginner-friendly and customizable.
Do exercise bikes strain joints?
No. Cycling is a low-impact activity that protects knees and joints while providing an effective workout.

Disclaimer: At Hindustan Times, we help you stay up-to-date with the latest trends and products. Hindustan Times has an affiliate partnership, so we may get a part of the revenue when you make a purchase. We shall not be liable for any claim under applicable laws, including but not limited to the Consumer Protection Act, 2019, concerning the products. The products listed in this article are in no particular order of priority.

Fitness

Holistic health, fitness goes to the dogs

Published

19 hours ago

December 18, 2025

Press Room

Holistic health, fitness goes to the dogs

U.S. Army Spc. Matthew C. Skalisky, patrol explosive detector dog handler, and Beza, a military working dog, both assigned to the 525th Military Working Dog Detachment (Vicenza), 18th Military Police Brigade, complete an explosive detection training lane at Caserma Ederle, Vicenza, Italy, Nov. 6, 2025. The Canine Holistic Health and Fitness Program mirrors the Soldier H2F model, promoting total health and readiness for the Army’s canine teams. (U.S. Army photo by Sgt. Michael Westendorf)
(Photo Credit: Sgt. Michael Westendorf)

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Back to U.S. Army Southern European Task Force, Africa

VICENZA, Italy — For the handlers of the 525th Military Working Dog Detachment, readiness isn’t just about the mission, it’s about maintaining the total health of their most trusted partners. Through the U.S. Army’s new Canine Holistic Health and Fitness program, the Vicenza-based detachment is redefining what it means to be mission ready, one paw at a time.

The Army established the K9H2F program under Army Directive 2025-16 to enhance the wellness, performance and quality of life of MWDs, Aug. 21, 2025. The directive mandates all Army MWD units to implement comprehensive health and welfare standards, aligning with Department of War and Army veterinary care policies.

Modeled after the Soldier Holistic Health and Fitness system, K9H2F takes a science-based, whole-dog approach addressing physical fitness, nutrition, behavioral health and recovery. For the 525th MWD team, that means every dog receives the same level of conditioning and care as any elite military athlete in uniform.

Unleashing potential: military working dogs benefit from new holistic health program — 1 / 2

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U.S. Army Staff Sgt. Payton R. May, kennel noncommissioned officer in charge, and Beza, a military working dog, both assigned to the 525th Military Working Dog Detachment (Vicenza), 18th Military Police Brigade, conduct a take-down training exercise at Caserma Ederle, Vicenza, Italy, Nov. 6, 2025. The Canine Holistic Health and Fitness program mirrors the Soldier H2F model, promoting total health and readiness for the Army’s canine teams. (U.S. Army photo by Sgt. Michael Westendorf)
(Photo Credit: Sgt. Michael Westendorf)

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“Our dogs are tactical athletes,” said U.S. Army Staff Sgt. Payton R. May, kennel noncommissioned officer in charge assigned to 525th MWD Detachment (Vicenza), 18th Military Police Brigade. “They train hard, they work hard and they deserve the same attention to fitness, nutrition and injury prevention that we give our Soldiers. The H2F program helps us keep them in top condition so they can perform safely and effectively in any environment.”

A key component of the directive, the Partner and Wellness program, ensures handlers and their assigned MWDs relocate together during permanent changes of station, strengthening continuity and the human-K9 bond.

“When I PCS’d [permanently changed duty stations] to Italy, being able to bring my dog with me made a huge difference,” said U.S. Army Spc. Matthew C. Skalisky, a patrol explosive detector dog handler assigned to the 525th MWD Detachment. “It helps us maintain that trust and teamwork that can’t be replaced. The PAW program makes sure that bond doesn’t get broken.”

Each MWD now follows structured conditioning routines designed to build strength, endurance and agility while reducing the risk of injury. Specialized diets, recovery protocols and enrichment activities round out their regimen, ensuring each dog remains physically capable and mentally resilient.

Unleashing potential: military working dogs benefit from holistic health, fitness — 2 / 3

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U.S. Army Spc. Abigail M. Bentle, patrol drug detector dog handler, and Soyer, a military working dog, both assigned to 525th Military Working Dog Detachment (Vicenza), 18th Military Police Brigade, complete a narcotics detection training lane at Caserma Del Din, Vicenza, Italy, Nov. 5, 2025. The Canine Holistic Health and Fitness program mirrors the Soldier H2F model, promoting total health and readiness for the Army’s canine teams. (U.S. Army photo by Spc. Destiny Baker)
(Photo Credit: Spc. Destiny Baker)

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According to U.S. Army Sgt. Maj. Viridiana Lavalle, Military Working Dog program manager at Headquarters, Department of the Army, the initiative marks a major step forward in modern K9 care.

“Proactive and data-driven K9 care is essential for optimizing the performance and longevity of MWDs, directly impacting mission readiness and effectiveness,” Lavalle said. “By leveraging advanced analytics to monitor health metrics, exercise regimens and behavioral patterns, handlers can implement tailored care strategies that enhance the holistic health of MWDs.”

This strategic approach not only improves the physical capabilities of these vital assets but also supports K9 mental resilience, ensuring they are fully prepared for the demands of their critical roles.

“Ultimately, investing in comprehensive K9 care through data-driven insights enhances operational effectiveness, contributing to mission success and the overall safety of military personnel,” Lavalle said.

The holistic approach extends beyond the kennel. Handlers train alongside veterinary and behavioral specialists to better understand each dog’s unique needs, improving communication and enhancing mission effectiveness.

“The bond between handler and dog is everything,” May said. “When you have that trust, that connection, the dog performs with confidence. The H2F program helps us strengthen that bond through better training, stress management and recovery practices.”

From explosives and narcotics detection to patrol duties across Europe and Africa, the 525th’s military working dogs play a vital role in safeguarding Soldiers and installations. The K9H2F program ensures those capabilities remain sharp on every mission, in every environment.

“Investing in our dogs’ health is investing in readiness,” said U.S. Army Spc. Abigail M. Bentle, a patrol narcotics detector dog handler with the 525th MWD Detachment. “They’re not just assets, they’re teammates. When they’re healthy, confident and capable, our entire formation is stronger.”

Under the directive, the U.S. Army provost marshal general oversees program criteria and compliance, while the surgeon general of the U.S. Army coordinates implementation guidance. Commanders are required to meet new

Related Stories

Military Working Dogs: Guardians of the Night
https://www.army.mil/article/56965/military_working_dogs_guardians_of_the_night

Four-legged fighters
https://www.war.gov/Multimedia/Experience/Four-Legged-Fighters/

Fort Buchanan K9 team certification: readiness in the making
https://www.usar.army.mil/News/News-Display/Article/3813932/fort-buchanan-k9-team-certification-readiness-in-the-making/

About SETAF-AF

U.S. Army Southern European Task Force, Africa (SETAF-AF) prepares Army forces, executes crisis response, enables strategic competition and strengthens partners to achieve U.S. Army Europe and Africa and U.S. Africa Command campaign objectives.

Follow SETAF-AF on: Facebook, Twitter, Instagram, YouTube, LinkedIn & DVIDSkennel and enrichment standards within 90 days, and the policy will be incorporated into Army Regulation 190–12 within two years.

For the Soldiers and K9s of the 525th MWD Detachment, holistic fitness isn’t just a program, it’s a commitment to excellence that keeps both handlers and their four-legged partners ready for any mission.

Fitness

Bangladesh, US forces hold joint fitness exercise to boost readiness, cooperation

Published

1 day ago

December 18, 2025

Press Room

Bangladesh, US forces hold joint fitness exercise to boost readiness, cooperation

Members of the United States Marine Corps and the Bangladesh Army took part in a joint fitness and camaraderie-building exercise organized by the US Embassy. The Marine Corps Combat Fitness Test strengthened teamwork, trust and operational readiness among personnel from both…