How To Make Time For Exercise As A New Dad: A Comprehensive Guide

As a new dad, you’re probably finding it hard to carve out space for fitness. Between diaper changes, late-night feedings, and the constant need for attention that a baby demands, it’s easy to let your own health slide.

But it’s important to remember that taking care of yourself is just as important as taking care of your new bundle of joy.

In this post, we’ll explore how you can find time to exercise with a baby in tow, and provide a workout plan that you can do anywhere, anytime.

Understanding The New Dad’s Schedule

how to make time for exercise with a baby - man with new born in carrier

First things first, let’s talk about your schedule. As a new dad, your day is probably filled with baby-related tasks.

But if you look closely, you might find some pockets of time that you can use for exercise. Maybe it’s during the baby’s nap time, or maybe it’s early in the morning before everyone else wakes up.

The key is to be flexible and willing to workout whenever you have a spare moment.

Being a new dad is a full-time job, and it can often feel like there’s no time left for anything else. But the truth is, there are always little pockets of time that can be used for exercise.

It might be while the baby is napping, or while they’re happily playing in their playpen. It might be early in the morning before the baby wakes up, or late at night after they’ve gone to bed.

The key is to be flexible and willing to take advantage of these small windows of opportunity.

Setting Realistic Fitness Goals

Before you start working out, it’s important to set some realistic fitness goals. Remember, you’re not trying to become a professional athlete here. You’re just trying to stay healthy and active.

So, set goals that are achievable and realistic for your current situation. Maybe it’s doing a 15-minute workout three times a week, or maybe it’s just going for a walk every day. Whatever it is, make sure it’s something that you can stick to.

Setting realistic fitness goals is crucial for maintaining motivation and making progress. If you set your sights too high, you’re likely to get discouraged and give up.

But if you set achievable goals, you’ll be more likely to stick with your workout routine and see results. So, start small and gradually increase the intensity and duration of your workouts as your fitness level improves.

Remember, the goal is to make exercise a regular part of your life, not to become a fitness superstar overnight.

Scheduling Workouts

Once you have your goals set, it’s time to schedule your workouts. This might seem like a daunting task, but it’s actually quite simple. Just look at your schedule and find the times that you can dedicate to exercise.

It might be early in the morning, during your lunch break, or even after the baby goes to bed. The important thing is to make it a regular part of your schedule, just like any other appointment or task.

Flybird Fitness

Scheduling your workouts is a crucial step in making exercise a regular part of your life. It’s easy to say that you’ll workout “when you have time”, but the truth is, if you don’t make time for exercise, you’re unlikely to do it.

So, make a commitment to yourself to workout at specific times each day or week. Write it down in your calendar, set a reminder on your phone, or use a fitness app to keep track of your workouts. Whatever method you choose, the key is to make a plan and stick to it.

Home Workouts For New Dads

One of the best ways to fit exercise into your busy schedule is to do home workouts. These are workouts that you can do in the comfort of your own home, without the need for any fancy equipment or a gym membership. Here’s a simple workout plan that you can do anywhere:

The Grizzly Fit Dad Routine

This routine is easily adjusted to any piece of gym equipment! To get your custom version of the routine book a FREE evaluation call with me here.



Nordic Curls

Pike Push Ups

Body Row


Push Ups

Pull Ups

Pike Push Ups

Hanging Knee Raises



Nordic Curls

Push Ups

Body Row


Pike Push Ups

Body Row

Pull Ups

Hanging Knee Raises


Pull Ups

Push Ups


Nordic Curls

Do 3 sets of 8-12 reps on all the exercises. This workout plan is short but effective, and it’s perfect for new dads who are short on time.

Home workouts are a great option for new dads because they’re flexible, convenient, and cost-effective. You can workout whenever you have a spare moment, without having to worry about commuting to the gym or finding a babysitter.

Plus, you can customize your workouts to fit your fitness level and goals. Whether you’re a fitness newbie or a seasoned pro, home workouts can provide a challenging and effective workout.

If you’re looking for more tips and advice on how to stay fit as a new dad, check out my 21 day course here. It’s packed with practical tips and advice on how to build a sustainable fitness routine, even with a baby in tow.

Quick Workouts During Baby’s Nap Time

Another great time to squeeze in a workout is during the baby’s nap time. This is a time when you can have some peace and quiet, and it’s the perfect opportunity to get in a quick sweat session.

You can do a short workout, like the one we provided above, or you can do something else that you enjoy, like yoga or pilates.

Nap time is a precious window of opportunity for new dads. It’s a time when you can focus on yourself and do things that you might not have time for otherwise.

So, why not use this time to get in a quick workout? You don’t have to do a full-blown workout to reap the benefits of exercise. Even a short, 15-minute workout can help to boost your mood, increase your energy levels, and improve your overall health.

So, next time the baby is napping, try doing a quick workout instead of scrolling through social media or watching TV.

Incorporating Exercise Into Daily Routine

One of the easiest ways to fit exercise into your busy schedule is to incorporate it into your daily routine. This could be as simple as taking the stairs instead of the elevator, or parking further away from the store so you have to walk a bit more.

You could also try doing exercises while you’re doing other tasks, like doing squats while you’re washing dishes or doing lunges while you’re vacuuming.

Incorporating exercise into your daily routine is a great way to make fitness a part of your lifestyle. It’s not about finding extra time to workout, but about making the most of the time you already have.

So, look for opportunities to be active throughout your day. Maybe it’s doing a quick workout while you’re waiting for the coffee to brew, or doing some stretching exercises while you’re watching TV.

The key is to be creative and flexible, and to make exercise a natural part of your day. Check out the 10 best bodyweight exercises everyone should be doing!

Partner Workouts: Sharing Fitness Time With Your Partner

how to make time for exercise with a baby -

If you have a partner, why not make exercise a shared activity? This can be a great way to spend some quality time together, and it can also help to keep you both motivated. You can do workouts together, go for walks or runs together, or even sign up for a class together.

Working out with your partner can be a fun and effective way to stay fit. Not only does it provide a chance to spend quality time together, but it also creates a sense of accountability, which can help to keep you motivated.

Plus, working out together can be a great way to relieve stress and improve your relationship. So, next time you’re planning a date night, why not make it a workout date?

Family Fitness: Involving Your Baby In Workouts

Believe it or not, you can actually involve your baby in your workouts. There are many exercises that you can do with your baby, like baby yoga or baby weightlifting (using your baby as a weight, of course).

This can be a fun way to get your workout in, and it’s also a great way to bond with your baby.

Involving your baby in your workouts can be a fun and rewarding experience. Not only does it provide a chance to bond with your baby, but it also helps to set a positive example of a healthy lifestyle.

Plus, it’s a great way to get your workout in without having to find a babysitter. So, next time you’re planning a workout, why not include your baby?

Utilizing Online Resources For Workouts

There are tons of online resources available for workouts. From YouTube videos to fitness apps, you can find a workout for any fitness level and any amount of time. So, if you’re struggling to find time to go to the gym, why not bring the gym to you?

Online workout resources are a great tool for busy dads. They provide a wide range of workouts that you can do at home, at your own pace, and on your own schedule.

Plus, many of them are free or very affordable. So, whether you’re a fitness newbie or a seasoned pro, online workout resources can provide a convenient and effective way to stay fit.

Maintaining Motivation And Accountability

Staying motivated and accountable is key when it comes to maintaining a workout routine. One way to do this is to set specific goals and track your progress.

You could also find a workout buddy to keep you accountable, or you could join a fitness group or class.

Maintaining motivation and accountability can be challenging, especially when you’re juggling the demands of being a new dad. But there are many strategies that can help.

For example, you could set specific, measurable goals and track your progress over time. You could also find a workout buddy or join a fitness group to provide social support and accountability.

Or, you could use a fitness app or wearable device to track your workouts and provide feedback. Whatever strategy you choose, the key is to find something that works for you and stick with it.


Finding time to exercise as a new dad can be a challenge, but it’s definitely doable. With a bit of planning and creativity, you can fit workouts into your busy schedule and stay healthy and active.

Remember, every little bit counts, so even if you can only squeeze in a few minutes of exercise a day, it’s still better than nothing.

And if you’re looking for more workouts that you can do anywhere, anytime, download my free ebook ‘Train Wherever the F*ck You Want’.

It’s packed with workouts that you can do at home, at the park, or even at the office. So, no matter how busy you are, you can always find time to exercise.