HIIT for dads

10 Minute HIIT Workout For Dads (With Videos)

High intensity interval training has been quite the rage every since it broke on the screen. Even though it saves tonne of time in comparison to a regular workout and is more effective due to high intensity, what are the best movements to include in the HIIT workout regime.

For the uninitiated fathers, HIIT leads to more fat burning courtesy of the way its designed and also continues to burn it after 24 hours of the workout.

So lets say you have just 15 minutes before your next chore. The below set of exercises will make you feel not guilty of missing on your workout and will cause major heart rate increase where you will rejoice in the after burn felt by the whole body.

Do each exercise for 30 seconds followed by a 10 second rest and then repeat. Do as many sets as you can and make those 10 minutes count. Before you get started, the body needs to be warmed up and all the basic body stretches involving arms, chest, back and neck are to be performed.

Push – Up:

Aim to keep your back straight and the whole body including hips in a straight line. Set the tempo to 1 push per 1 seconds as you find your rhythm. You can also increase or decrease the width of your ams to hit all portions of your chest , shoulders and arms.

The broader you set your arms, the more chest it will effect and the narrower you go it will effect your shoulders and arms.

Push up
Push up

Jump Lunge:

The jump lunge is an advanced variation of a basic walking lunge exercise, bumping up the intensity by adding a jump. Start with a deep knee bend to maximize the stretch on your thighs and calf muscles and make sure the tempo of the movement is not hurried but accounts for a proper movement. Your thighs should be begging for mercy after the set 30 seconds.

Jump lunge
Jump lunge


If you have to do one exercise that hits your core and tests your over all Ab control, its the V- sit. In this exercise, you sit with legs extended and torso off the ground, your body forming a V shape.

If you are a beginner you can modify it to use a bit of assistance from your hands, or do it with bent legs. Intermediate exercisers can add this exercise to abdominal and core workouts. Hold the position for 30 seconds and rest for 10.

Make sure that you upper body stays straight and you do not round off your back and shoulders which is a common mistake. Also do not swing your arms as you try to get to the position. The movement has to be slow and gradual.


Bench Press:

This is the grand daddy of all the gym exercises and is also the most popular exercise across the globe in the gym world. This can either be performed by the bar or a set of dumbbells. The bar enables you to push more weight wheres the dumbbells is all about movement and stretch you feel on your chest. Depending upon the time and availability you can take your pick.

As you get into the position, bring th weight down to your chest and without touching, raise it back up as you straighten your arms and breath out. Do at least 15 reps in 30 seconds and keep the form super strict.

Bench Press
Bench Press

Before you perform any of the above exercises, make sure you do not have any prior aches or pains which can further exacerbate the condition.

Some of these exercise will effect the back and neck which are generally considered sensitive areas. So if you feel a sudden pain while performing the above, stop immediately and consult a doctor first.

Also expect muscle soreness across your body which is the desired outcome of the above workout and is perfectly normal.

Let the fat melt 🙂

2 thoughts on “10 Minute HIIT Workout For Dads (With Videos)

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