Busy dad performing a bodyweight burpee during a minimalist home workout

Short Home Workouts for Busy Dads in 20 Minutes

Get strong and stay fit with a short home workout app built for busy dads. Just your bodyweight. No gym, no commute, no excuses.

Best for: dads who want elite fitness that fits around family life. 2 movements, 4 × 20 minutes a week.

Download on theApp Store
GET IT ONGoogle Play
4.6App Store4.1Google Play
As featured in
Core Philosophy

What makes Busy Dad Training different?

We stripped out everything that gets in the way of your workout. What's left is a simple system that works. No complex plans. You master the burpee. High reps, simple form.

Compare the best short home workout apps for men (2026) →

Busy dad training coach demonstrating bodyweight squat form during a home workout
The Busy Dad Army

3,600,000

burpees logged on the app

And counting. Every single rep, by dads who showed up.

Busy Dad Training app home screen with the weekly plan, rep targets and 80-minute weekly goal
The Program

How does the 20-minute workout system work?

Plan your own week: four 20-minute sessions, rep targets for each movement, and an 80-minute weekly goal. Targets update each week based on your results and effort.

Busy Dad Training app train screen with a guided 20-minute 6-count workout ready to start
The Work

How do I start a workout?

One tap starts today's guided workout with the target set from your plan. The timer and rep counting are handled for you, and a custom timer covers extra sessions.

Busy Dad Training app levels screen showing the program roadmap from Level 1A to Graduation
Clear Path Forward

How do you progress through the levels?

Pass both landmark workouts to level up. The roadmap runs from Level 1A to Graduation, so you always know where you stand and what comes next.

Busy Dad Training app stats screen with personal records, total burpees and weekly progress charts
Proof It Works

How do I know it's working?

Personal records, total burpees, streaks and weekly charts. No guessing: the numbers show the work adding up.

Busy Dad Training app community screen with leaderboard rank and the Busy Dad Army feed
The Busy Dad Army

Who else is doing this programme?

Your rank for the week, month and year, a live leaderboard, and a feed of dads sharing wins and keeping each other honest.

Busy Dad Training app home screen with the weekly plan, rep targets and 80-minute weekly goal
Busy Dad Training app train screen with a guided 20-minute 6-count workout ready to start
Busy Dad Training app levels screen showing the program roadmap from Level 1A to Graduation
Busy Dad Training app stats screen with personal records, total burpees and weekly progress charts
Busy Dad Training app community screen with leaderboard rank and the Busy Dad Army feed
How does the 20-minute workout system work?
The Program

How does the 20-minute workout system work?

Plan your own week: four 20-minute sessions, rep targets for each movement, and an 80-minute weekly goal. Targets update each week based on your results and effort.

From the Busy Dad Army

What do real users say about Busy Dad Training?

Real dads on what 80 minutes a week has done for them.

In January 2021 I quit a 20+ year smoking habit cold turkey and decided I needed to start training. I floundered for months writing my own routines. Then I found the Busy Dad Program — structure and simplicity, presented in a way that's easy to digest. I dove straight in and started seeing palpable results almost immediately.
Paul
Busy Dad · Oregon
The Busy Dad program brought discipline, structure, resilience, and a stronger sense of body awareness into my life. It also dramatically improved my push-up capacity and overall work capacity.
Ossi
Practitioner
Starting the Busy Dad Training Programme and then working directly with Max has been one of, if not the best positive step I've made for myself. It's the antidote to a 'fitness' industry that's so full of noise. The system is time efficient, simple (but not easy) and dare I say enjoyable. If you learn the movements correctly, commit to the plan and put in the work, you will see significant and timely results. Very highly recommended.
Lyndon
Practitioner
Pricing

Choose your plan.

Two clean options, same full app access. Start with a 7-day free trial, then stay flexible monthly or lock in annual savings.

Monthly Plan

$9.99/month

Billed monthly. Cancel anytime.

  • Weekly planner goals, targets, and consistency tracking

  • Advanced data tracking with detailed performance analytics

  • Built-in + custom timers for intervals and AMRAPs

  • Community leaderboard access and private forums

  • Clear level progression and benchmark-based advancement

Great if you want maximum flexibility.

Best Value

Yearly

$99.99/year

Billed annually at $99.99 total.

  • Weekly planner goals, targets, and consistency tracking

  • Advanced data tracking with detailed performance analytics

  • Built-in + custom timers for intervals and AMRAPs

  • Community leaderboard access and private forums

  • Clear level progression and benchmark-based advancement

Save $19.89 per year (17% off).

7-day free trial on all plans. No hidden fees.

Final app store pricing may vary by your location, currency conversion rates, and local taxes.

Start Today

How do I get started with Busy Dad Training?

Join thousands of busy dads who keep fitness simple and get results with 80 minutes a week.

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Download on theApp Store
GET IT ONGoogle Play
4.6App Store4.1Google Play

App version 3.0.3, updated 13 Aug 2026