The Best Exercise Routine When You Have No Time

Plus, How to Get Your Energy Back [Fatherly](%2F%2Fwww.fatherly.com%2F%3Futm_campaign=22685%26utm_medium=fatherlyDaily%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/1/0100017f3ce947e0-a6fa7937-c6c7-472f-b727-171bdb284b48-000000/20TjAsxEQzF_BQCIfieIx3ReQm4=259) Has it been a while since you’ve been in the gym? We’ve all been there. Whether it’s a new job, new baby, or the release of Horizon Forbidden West, there are plenty of other things fighting for your time. Life gets in the way. But if you’re worried about the time commitment required to return to fighting shape, we’re here to tell you that you don’t need to spend an hour or two at the gym every day. All you need is a few spare minutes, some patience, and a good amount of grit. DAD BOD %2F%2Fwww.fatherly.com%2Fhealth-science%2F15-minute-hiit-bodyweight-workout%2F%3Futm_campaign=22685%26utm_medium=fatherlyDaily%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/1/0100017f3ce947e0-a6fa7937-c6c7-472f-b727-171bdb284b48-000000/L1eKzBrpaMJaON1c4kDkcfAPNW4=259 [The Best HIIT Workout You Can Do in 15 Minutes](%2F%2Fwww.fatherly.com%2Fhealth-science%2F15-minute-hiit-bodyweight-workout%2F%3Futm_campaign=22685%26utm_medium=fatherlyDaily%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/2/0100017f3ce947e0-a6fa7937-c6c7-472f-b727-171bdb284b48-000000/CwVhn0JQ39KqbNsvqMGBwM9PMQY=259) No time, but lots of Dad Bod? [Try this time-saving workout routine.](%2F%2Fwww.fatherly.com%2Fhealth-science%2F15-minute-hiit-bodyweight-workout%2F%3Futm_campaign=22685%26utm_medium=fatherlyDaily%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/3/0100017f3ce947e0-a6fa7937-c6c7-472f-b727-171bdb284b48-000000/myZIPtfJjQ1ChLo-pSt3uoqTEN8=259) [READ THE STORY](%2F%2Fwww.fatherly.com%2Fhealth-science%2F15-minute-hiit-bodyweight-workout%2F%3Futm_campaign=22685%26utm_medium=fatherlyDaily%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/4/0100017f3ce947e0-a6fa7937-c6c7-472f-b727-171bdb284b48-000000/Jj77w0PutxtS_Y1fMF_Wiaoci10=259) TIPS AND TRICKS Haven’t Worked Out in a While? Start with a 60% Effort Skipping a workout now and then is no big deal. But there are times when you might have missed more than you were planning. It happens. But when you do get back into it, don’t pick up where you left off or you’ll get injured, says Shaun Jenkins, senior trainer manager at Tone House in New York City. “Scale back to a week in your program that would have been 60 to 65 percent max,” he says. “If you got up to 100 pounds on a certain machine, swipe back to where you were doing at 60 pounds and use that as your benchmark to restart.” [Here are a few more tips to keep in mind about getting back into the swing of things.](%2F%2Fwww.fatherly.com%2Fhealth-science%2Fways-to-lose-weight%2F%3Futm_campaign=22685%26utm_medium=fatherlyDaily%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/1/0100017f3ce947e0-a6fa7937-c6c7-472f-b727-171bdb284b48-000000/BQ4zpVbpCyuc7drrdPNaOvmPDKY=259) FURTHER READING - [The Best Damn Bodyweight Workout](%2F%2Fwww.fatherly.com%2Fhealth-science%2Fbest-damn-bodyweight-workout%2F%3Futm_campaign=22685%26utm_medium=fatherlyDaily%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/1/0100017f3ce947e0-a6fa7937-c6c7-472f-b727-171bdb284b48-000000/gaSmaMMJwKUDJy9yyZHC2frRiyE=259) - ​​​​​[7 Ways to Build Functional Fitness Without Ever Hitting the Gym](%2F%2Fwww.fatherly.com%2Fhealth-science%2Ffunctional-fitness-without-hitting-the-gym%2F%3Futm_campaign=22685%26utm_medium=fatherlyDaily%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/1/0100017f3ce947e0-a6fa7937-c6c7-472f-b727-171bdb284b48-000000/rJ9G4s9-AMJOc3EHQbTleCYu55c=259) - [The Butt Workout That Will Vanquish Your Dad Bod](%2F%2Fwww.fatherly.com%2Fhealth-science%2Fbutt-workout-to-vanquish-dad-bod%2F%3Futm_campaign=22685%26utm_medium=fatherlyDaily%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/1/0100017f3ce947e0-a6fa7937-c6c7-472f-b727-171bdb284b48-000000/icMMcBOdCBkf4pt_EjWAbf1Ev0s=259) PLAY %2F%2Fwww.fatherly.com%2Fplay%2Fbest-90s-action-movies%2F%3Futm_campaign=22685%26utm_medium=fatherlyDaily%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/1/0100017f3ce947e0-a6fa7937-c6c7-472f-b727-171bdb284b48-000000/o3wD9vjG9fO5Quuvj1WQY7ypRck=259 [Whoa. These Are the 15 Best Action Movies of the ‘90s](%2F%2Fwww.fatherly.com%2Fplay%2Fbest-90s-action-movies%2F%3Futm_campaign=22685%26utm_medium=fatherlyDaily%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/2/0100017f3ce947e0-a6fa7937-c6c7-472f-b727-171bdb284b48-000000/u7YjVqYrustcttW5rTJRSmhygOI=259) Looking for some action? [The 90’s offered up some real gems.](%2F%2Fwww.fatherly.com%2Fplay%2Fbest-90s-action-movies%2F%3Futm_campaign=22685%26utm_medium=fatherlyDaily%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/3/0100017f3ce947e0-a6fa7937-c6c7-472f-b727-171bdb284b48-000000/WNh_7RGDCQu17HmjeYhxBOSVHkc=259) [READ THE STORY](%2F%2Fwww.fatherly.com%2Fplay%2Fbest-90s-action-movies%2F%3Futm_campaign=22685%26utm_medium=fatherlyDaily%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/4/0100017f3ce947e0-a6fa7937-c6c7-472f-b727-171bdb284b48-000000/prIDwSA4WG_bWlR-p2wIvWHBhdk=259) HEALTH %2F%2Fwww.fatherly.com%2Fhealth-science%2Fweight-loss-strategies%2F%3Futm_campaign=22685%26utm_medium=fatherlyDaily%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/1/0100017f3ce947e0-a6fa7937-c6c7-472f-b727-171bdb284b48-000000/e1hLiie3FTdS4DWWV8sMdJrNiTY=259 [7 Weight Loss Strategies That Work on Recent Weight Gain](%2F%2Fwww.fatherly.com%2Fhealth-science%2Fweight-loss-strategies%2F%3Futm_campaign=22685%26utm_medium=fatherlyDaily%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/2/0100017f3ce947e0-a6fa7937-c6c7-472f-b727-171bdb284b48-000000/SWESsakf0s0D9mSnvQdKooRIMWA=259) When you pack on pounds in a short amount of time (ahem, pandemic, ahem), you can lose them quickly too. [Here's how](%2F%2Fwww.fatherly.com%2Fhealth-science%2Fweight-loss-strategies%2F%3Futm_campaign=22685%26utm_medium=fatherlyDaily%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/3/0100017f3ce947e0-a6fa7937-c6c7-472f-b727-171bdb284b48-000000/6UBocWJeisGO5nmpUZSdlUq5fuA=259). [READ THE STORY](%2F%2Fwww.fatherly.com%2Fhealth-science%2Fweight-loss-strategies%2F%3Futm_campaign=22685%26utm_medium=fatherlyDaily%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/4/0100017f3ce947e0-a6fa7937-c6c7-472f-b727-171bdb284b48-000000/8Hi0zQ3b-OnKW7U9OLs-AkbCq4Y=259) TIPS AND TRICKS Two Quick Ways to Get Your Energy Back Feeling a bit sluggish? We feel you. Here’s how to get some pep back in your step. 1. Take a Hike (Around the Block) Even 20 minutes a day of low-intensity exercise resulted in a 65 percent decrease in fatigue level among young adults, according to a study in [Psychotherapy and Psychosomatics](%2F%2Fnews.uga.edu%2Flow-intensity-exercise-reduces-fatigue-symptoms-by-65-percent-study-finds%2F%3Futm_campaign=22685%26utm_medium=fatherlyDaily%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/1/0100017f3ce947e0-a6fa7937-c6c7-472f-b727-171bdb284b48-000000/89FK8QMwJXJutfW8Ax_JQ2uuUoU=259). Researchers found it to be particularly effective for people already fighting fatigue since low-intensity exercise doesn’t put the body under any additional stress. 2. Time Yourself Our best and most efficient work tends to be done when the clock is ticking. This relates to your energy level in two ways: First, assigning every task you do a time limit naturally gets your adrenaline going, snapping you out of your sluggish state. Second, forcing yourself to complete your to-do’s in a set number of minutes keeps your day from spilling over into your night, and giving you back some free time to unwind with the family. [Here are 13 more ways to get your energy levels back on track.](%2F%2Fwww.fatherly.com%2Fhealth-science%2Fhow-to-get-more-energy%2F%3Futm_campaign=22685%26utm_medium=fatherlyDaily%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/1/0100017f3ce947e0-a6fa7937-c6c7-472f-b727-171bdb284b48-000000/Zsicy65YiB1fPRfFU-JtdxF0dB4=259) FRIENDS %2F%2Fwww.fatherly.com%2Flove-money%2Fsupportive-texts-to-send-new-dad%2F%3Futm_campaign=22685%26utm_medium=fatherlyDaily%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/1/0100017f3ce947e0-a6fa7937-c6c7-472f-b727-171bdb284b48-000000/HDo6wFNj3bCguQagKlKNJlvasJ4=259 [7 Helpful Texts to Send a Friend Who Just Become a Dad](%2F%2Fwww.fatherly.com%2Flove-money%2Fsupportive-texts-to-send-new-dad%2F%3Futm_campaign=22685%26utm_medium=fatherlyDaily%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/2/0100017f3ce947e0-a6fa7937-c6c7-472f-b727-171bdb284b48-000000/Ujc0qS6VL0XuoVQED7g3OPnhbQ4=259) Chances are, [they’ll appreciate the kind words.](%2F%2Fwww.fatherly.com%2Flove-money%2Fsupportive-texts-to-send-new-dad%2F%3Futm_campaign=22685%26utm_medium=fatherlyDaily%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/3/0100017f3ce947e0-a6fa7937-c6c7-472f-b727-171bdb284b48-000000/l-vWqtvWu4WtxOtuL0bw6gABrQg=259) [READ THE STORY](%2F%2Fwww.fatherly.com%2Flove-money%2Fsupportive-texts-to-send-new-dad%2F%3Futm_campaign=22685%26utm_medium=fatherlyDaily%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/4/0100017f3ce947e0-a6fa7937-c6c7-472f-b727-171bdb284b48-000000/4NzxfTwNY2Ud_OsuEqc7oSCfIVc=259) STYLE %2F%2Fwww.fatherly.com%2Fgear%2Fbest-mens-pants%2F%3Futm_campaign=22685%26utm_medium=fatherlyDaily%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/1/0100017f3ce947e0-a6fa7937-c6c7-472f-b727-171bdb284b48-000000/K_OKvNtwRWF2A_2cYrzGKTtqfd8=259 [9 Pairs of Men’s Pants That Work For (Pretty Much) Every Occasion](%2F%2Fwww.fatherly.com%2Fgear%2Fbest-mens-pants%2F%3Futm_campaign=22685%26utm_medium=fatherlyDaily%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/2/0100017f3ce947e0-a6fa7937-c6c7-472f-b727-171bdb284b48-000000/DRzUiXHNtfkt1pyVpQoh_Auko7k=259) Pants are back. [Time to find the best pair for your needs.](%2F%2Fwww.fatherly.com%2Fgear%2Fbest-mens-pants%2F%3Futm_campaign=22685%26utm_medium=fatherlyDaily%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/3/0100017f3ce947e0-a6fa7937-c6c7-472f-b727-171bdb284b48-000000/vIcA0SYI2w2pMJ7c7YxiprcqyHM=259) [READ THE STORY](%2F%2Fwww.fatherly.com%2Fgear%2Fbest-mens-pants%2F%3Futm_campaign=22685%26utm_medium=fatherlyDaily%26utm_source=newsletter%26utm_session=c37e7b32-5b18-4c2b-a3ac-adb88aa64d4e/4/0100017f3ce947e0-a6fa7937-c6c7-472f-b727-171bdb284b48-000000/OoJ3gB0kysTVmrS9S10tprat3R4=259) You're receiving this email because you signed up to receive communications from BDG Media. 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