Get 44% Off. Only $8.33/mo


10 Minute Dad Bod Workout To Get Rid Of The Gut


Plyometric workout for men (no equipment required)

On today’s episode of Live Lean TV, I’m sharing a 10 minute dad bod workout, that requires no equipment, and is an awesome plyometric workout for men.

Jason, from, also stops by to put this 10 minute dad bod workout to the test.

This fun plyometric workout is 1 of the 7 follow along workouts, from my Live Lean Dad home workout video program. 

I designed this 42 day workout program to help new dads, with the “dad bod“, drop those 10 pounds of pregnancy chub, and become the fit, lean, and strong role model your kids will look up to forever.


This 10 minute dad bod workout will help incinerate the beer belly and other flabby trouble zones that most new dads face.

When you get the Live Lean Dad program, you’ll notice it’s all mobile-friendly, so you can follow the workout sheets on your phone, or watch the follow along workout videos and train with me in real time.

Let’s get into the workout.


A post shared by Live Lean TV (@liveleantv) on

10 Minute Dad Bod Workout

Here’s how the no equipment, 10 minute dad bod workout is structured:

Total time:

10 minutes.

Type of workout:

Plyometric workout HIIT circuit training:

Plyometric workouts are great for dads because not only do they make you feel like an athletic super dad, they also really get your heart rate going so you can crush those trouble zones.

Complete one exercise after the other, moving quickly between exercises, without taking long breaks.

Be sure to finish all the indicated reps before you move on to the next exercise.

We’re keeping rest periods very short since it’s only a 10 minute workout so you can spend more time with your kids.

Take a break between exercises that is just long enough, to let your heart rate go down enough so you can have a conversation with somebody.

Then move on to the next exercise.

Number of Circuits:

2 circuits.

After completing the last exercise in the circuit, rest 60 seconds and repeat the circuit again.


Click the links below for a step-by-step exercise demonstration of each exercise.

A1. Squat Jump and Reach

Reps: 10 reps

Rest: Just enough time to catch your breath.


Coaching cues: Hips go back into a squat, then power up by pressing your feet through the ground to explode up into the air. As your feet come off the ground, swing your arms into the air to generate even more explosiveness. Pretend like you’re trying to block a volleyball. Cushion your joints by landing with soft knees, with your heels on the ground, not up on your toes. Once you’ve completed 10 reps, stop, catch your breath, and move on to the next exercise.

A2. 180 Squat Jump and Turn

Reps: 10 reps

Rest: Just enough time to catch your breath.

180 Squat Jump and Turn  Live Lean TV

Coaching cues: This is similar to the squat jump and reach, but the movement goes from side to side in a 180 degree turn. Once you land the first turn, immediately jump back to the starting position. Each jump counts as one rep. So the first jump counts as one rep, then second jump back to the starting position counts as 2 reps. To challenge yourself even more, you can count the full jump as one rep.

A3. Forward Cone Jumps

Reps: 50 reps

Rest: Just enough time to catch your breath.


Coaching cues: As dads, instead of using cones, be creative and use your kids socks, diapers, or any other  item you’re carrying around. Place 3 items on the ground in a straight line, approximately 4-5 yards apart. Then start at one end, jump over the item, stick the landing, then quickly jump over the next item. Focus on being athletic, fast, and springy on your feet. Once you get to the end, turn around and come right back. This fun plyometric exercise will have you feeling like you’re back in grade 9 gym class.

A4. Lateral Cone Jumps

Reps: 10 reps

Rest: Just enough time to catch your breath.


Coaching cues: Stand to the side of one of the items on the ground. You’ll jump side to side over one cone. Once again, focus on quick feet. You can tell Jason’s movement patterns that he is very explosiveness from his volleyball days. But if you feel awkward doing this, that’s ok because you can do this workout in the comfort of your own home. probably be doing this workout at home. Or if you have knee joint issues, rather than jumping, you can modify these exercises by stepping from side to side. If you do that, consider adding a few more reps to get your heart rate to where it needs to be. Plus if you don’t know what to do for an exercise modification, you can always like tweet me @BradGouthro and I’ll find you a good exercise modification.


A5. Step Over to Duck Under (advanced modification: Lateral Bench Step Over)

Reps: 10 reps/side (or 6 reps/side if you have access to a bench)

Rest: Just enough time to catch your breath.


Coaching cues: In the full Live Lean Dad program, this exercise is a lateral bench step over. However, since we didn’t have access to a bench, we modified this exercise to a step over to duck under. It’s also a little bit easier on the joints. Pretend like there is a bench or large toy on the ground to your side. You’re going to step over it (or hop over it) and then perform a nice deep squat. Complete the same movement going back to the starting position.

A6. Pendulum Lunge (modification: Squat Depth Jump)

Reps: 10 reps (or 10 reps/side if you don’t have access to a bench)

Rest: Just enough time to catch your breath.


Coaching cues: This is another exercise from the full Live Lean Dad program where you need a bench, chair, or step, but if you don’t have access to one, you can modify it with the pendulum lunge. Lunge forward with your opposite arm coming forward as if you’re sprinting. Then lunge back with the same leg. If you want to make it more difficult, don’t allow your leg to touch the ground during the forward to reverse lunge transition. This exercise modification is going to be a little bit easier on the knee joints because there is no jumping.

You may think this workout doesn’t look hard because Jason, who works out regularly, makes it look easy, but if you could hear his breathing, his heart rate was jacked.

After you’ve completed ten reps of this final exercise, you’re going to take a 60 second rest period to allow your heart rate to come back down, so you can carry on a conversation.

Then you’ll complete one more circuit for a total of two sets, and then you’re done.

Awesome job.

Although Jason only completed one circuit, I’m sure he completed his final circuit when he got home ;).

That’s it!

There are six plyometric exercises that you can do at home, no equipment required, except for the kids socks, which I know you have.

It’s a great 10 minute dad bod workout that is quick, gets your heart rate up, and hits all the muscles to burn off the belly fat and make you feel awesome as dad.

Live Lean Dad is now available

I created this 42 Day Live Lean Dad follow along workout video program for people who want to be fit and lose the added baby weight, but they don’t have enough time to go to the gym.

Live Lean Dad Live Lean TV

This was an example of the no equipment workout from the program.

The other 6 follow along workouts only require one pair of dumbbells.

Simply click play on the video and you’re going to train side by side, rep for rep, with me.

Each workout is in real time.

Click here to get the full 42 day program.

Thanks again to Jason from DadUniversity for working out with me today.

Jason is on a mission to help dads learn what they’re not taught in school.

So go subscribe to his Dad University YouTube channel and check out his website at Dad University.

If you liked this 10 minute dad bod workout, leave a comment below, click the social media logos to share this workout with your friends, and be sure to subscribe to our Live Lean TV YouTube channel.


  • Muscles Worked

  • Type

  • Equipment

  • Experience

  • Reset

Leave a Reply

Your email address will not be published. Required fields are marked *