Based on expert advice from fitness trainers Cory Gregory, Chris Feather, Kev Toonen, and dietician Harriet Walker.

Whether you're a parent or simply a working adult, finding time fr fitness in the crunch of the daily work schedule may seem impossible. Chris Feather of Sydney’s 98 Gym understands this too.

However, that doesn't mean your fitness goals are out of reach. Research shows that a high-intensity workout lasts 30-45 minutes. So here's what you should be doing.

The Workout Routine Designed for Efficiency

In his collaboration with Men's Health fitness trainer Cory Gregory, who himself is a dad of four, came up with a perfect workout routine called the Dad Bod Shred for people who want their 20s bodies back.

To battle a dad bod and some injuries, Gregory developed a muscle-building training routine that is over in 45 minutes. It has five 30-minute workouts and a quick cardio session that will transform your dad's belly into toned abs in about four weeks.

• Sunday - Rest
• Monday - Legs
• Tuesday - Arms, 10-min cardio
• Wednesday - Back
• Thursday - Rest, 10 min cardio
• Friday - Chest
• Saturday - Shoulders, 10 min cardio

However, Gregory isn't the only one who has thought about fitting in a regular workout on a busy day, and one of the most important aspects is rest and recovery.

Although 98 Gym's Kev Toonen's rest day doesn't line up with Gregory's, their philosophies do. Toonen told GQ that rest days are all about "reset and mindset calibration."

Yet, even the most well-designed workout routine won't work unless you have your diet planned out. Thankfully, dietitian Harriet Walker believes that better food selection and moderation is better than a super strict diet.

"Look for options that involve grilling, steaming, boiling, and poaching – and ignore those with frying, crumbing, or battering. These techniques will mean more oil – and fewer abs," Harriet told GQ in 2024.

So if you're struggling to find time to work out, may be incorpirating these expert tips could help you get on the right track. Tell us whether you plan to include any of it in your daily routine.

You can read more on Bodybuilding Bros.

Written by

Ruwa Javed