{"id":21273,"date":"2024-08-23T01:00:45","date_gmt":"2024-08-23T01:00:45","guid":{"rendered":"https:\/\/www.fitfatherproject.com\/?p=21273"},"modified":"2024-08-23T18:01:04","modified_gmt":"2024-08-23T18:01:04","slug":"quick-workouts","status":"publish","type":"post","link":"https:\/\/www.fitfatherproject.com\/quick-workouts\/","title":{"rendered":"Quick Workouts: 5 Routines To Fit Into Any Busy Day"},"content":{"rendered":"<span class=\"su-dropcap su-dropcap-style-simple font-size: 15px\" style=\"font-size:0.5em\">I<\/span>n today's fast-paced world, finding time for a full-blown workout can be a challenge. That's why you need some quick workouts to add to your fitness routine!<\/p>\n<p>Between work, family, and social commitments, our schedules often leave little room for lengthy gym sessions. But you don't need hours of free time or a fully equipped gym to stay active and maintain a healthy lifestyle.<\/p>\n<p><strong>Many quick workouts can be done on the go, almost anywhere, with minimal equipment. And there are quick workouts you can do at the gym, too!<\/strong><\/p>\n<p>So, if you have a busy lifestyle (who doesn't?!), you can still prioritize your health and fitness.<\/p>\n<p><strong>Whether you have 6 minutes or 30 minutes to spare, or want to work out at home or at the gym, there's a quick workout routine that can fit into your day.<\/strong><\/p>\n<p>No more excuses \u2014 get moving and enjoy the many benefits of the 5 quick workouts we lay out in this article:<\/p>\n<ul class=\"bullet-list 1\"><li style=\"background-image: url(\/wp-content\/uploads\/2017\/10\/8.png);\">\n<ul>\n<li><span style=\"text-decoration: underline;\"><strong>HIIT Workouts<\/strong><\/span><\/li>\n<\/ul>\n<\/li><\/ul>\n<ul class=\"bullet-list 1\"><li style=\"background-image: url(\/wp-content\/uploads\/2017\/10\/8.png);\">\n<ul>\n<li><span style=\"text-decoration: underline;\"><strong>Resistance Band Workouts<\/strong><\/span><\/li>\n<\/ul>\n<\/li><\/ul>\n<ul class=\"bullet-list 1\"><li style=\"background-image: url(\/wp-content\/uploads\/2017\/10\/8.png);\">\n<ul>\n<li><span style=\"text-decoration: underline;\"><strong>Lower Body Workouts<\/strong><\/span><\/li>\n<\/ul>\n<\/li><\/ul>\n<ul class=\"bullet-list 1\"><li style=\"background-image: url(\/wp-content\/uploads\/2017\/10\/8.png);\">\n<ul>\n<li><span style=\"text-decoration: underline;\"><strong>Tabata Workouts<\/strong><\/span><\/li>\n<\/ul>\n<\/li><\/ul>\n<ul class=\"bullet-list 1\"><li style=\"background-image: url(\/wp-content\/uploads\/2017\/10\/8.png);\">\n<ul>\n<li><span style=\"text-decoration: underline;\"><strong>Machine Workouts<\/strong><\/span><\/li>\n<\/ul>\n<\/li><\/ul>\n<p>But before we get into all that, check out this Metabolic Resistance Training (MRT) workout that combines the best strength training exercises into a quick circuit.<\/p>\n<div class=\"video-responsive\"><iframe src=\" https:\/\/www.youtube.com\/embed\/w9pnBNhT19c?modestbranding=1&autohide=1&showinfo=0&controls=0\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p>&nbsp;<\/p>\n<div class=\"su-note border-color border-style\"  style=\"border-color:#e1deb3;\"><div class=\"su-note-inner su-u-clearfix su-u-trim\" style=\"background-color:#fbf8cd;border-color:#ffffff;color:#000000;\">\n<h3>Welcome To The Fit Father Project &#8211; Your New Nutrition and Workout Resource!<\/h3>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"alignright wp-image-35435 size-medium\" src=\"https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2022\/02\/Cliff-James-300x300.jpg\" alt=\"\" width=\"300\" height=\"300\" srcset=\"https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2022\/02\/Cliff-James-300x300.jpg 300w, https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2022\/02\/Cliff-James-1024x1024.jpg 1024w, https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2022\/02\/Cliff-James-150x150.jpg 150w, https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2022\/02\/Cliff-James-768x768.jpg 768w, https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2022\/02\/Cliff-James-600x600.jpg 600w, https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2022\/02\/Cliff-James-1536x1536.jpg 1536w, https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2022\/02\/Cliff-James-752x752.jpg 752w, https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2022\/02\/Cliff-James.jpg 1600w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/p>\n<p>At the Fit Father Project, we specifically help busy men over 40 get back in shape by offering free information and resources on our website, backed up with our <a href=\"https:\/\/store.fitfatherproject.com\/collections\/products\/products\/fit-father-30x-program-special?utm_source=blog-post&utm_medium=text-link&utm_term=quick-workouts&utm_content=&utm_campaign=ff30x\" target=\"_blank\" rel=\"noopener\">Fit Father 30X (FF30X) Program<\/a>.<\/p>\n<p>This article will teach you some great quick workouts, but we're here to help you make a whole slew of healthy and sustainable lifestyle changes that will last.<\/p>\n<p>Everything we do here at the Fit Father Project aims to simplify eating and exercise for you, so you can get in great shape and stay strong and healthy for your family \u2014 without any unnecessary complications.<\/p>\n<p>Sound good? Good. Let's dive in!<br \/>\n<\/div><\/div>\n<h2>5 Quick Workouts To Fit Into Any Busy Day<\/h2>\n<h3>1. HIIT Workouts<\/h3>\n<p>You can do many different HIIT workouts <a href=\"https:\/\/www.fitfatherproject.com\/hiit-workouts-for-men\/?utm_source=blog-post&utm_medium=text-link&utm_term=quick-workouts&utm_content=&utm_campaign=ff30x\" target=\"_blank\" rel=\"noopener\">like these ones<\/a>, but this one has just three exercises \u2014 pull-ups, jumping jacks, and burpees \u2014 and can be done in minutes!<\/p>\n<ul>\n<li>Do as many pull-ups as you can in 30 seconds.<\/li>\n<li>Then do 60 jumping jacks.<\/li>\n<li>Finish with 20 burpees.<\/li>\n<li>Take a one-minute rest.<\/li>\n<li>Repeat the cycle; ideally, you should aim to do all the exercises four times.<\/li>\n<\/ul>\n<p style=\"text-align: center;\"><em>This 15-10-FIRE workout will boost your metabolism and is a great bodyweight HIIT workout to do at home.<\/em><\/p>\n<div class=\"video-responsive\"><iframe src=\" https:\/\/www.youtube.com\/embed\/0WENSM4T5WM?modestbranding=1&autohide=1&showinfo=0&controls=0\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p>&nbsp;<\/p>\n<h3>2. Resistance Band Workouts<\/h3>\n<p>Resistance band workouts are a great way to improve your strength and fitness \u2014 wherever you are!<\/p>\n<p>Even if you normally use free weights, resistance bands are a nice way to add variety to your workouts and target your muscles from all angles.<\/p>\n<p>Give this one a try \u2014 it can be done in about 10 minutes and will work your entire body.<\/p>\n<p class=\"BaseWrap-sc-gjQpdd BaseText-ewhhUZ GallerySlideCaptionHed-fiZQOl iUEiRd bqwJcR jAHMfy\"><strong><span class=\"GallerySlideCaptionHedText-iqjOmM jwPuvZ\">Pull-Apart<\/span><\/strong><\/p>\n<div class=\"GallerySlideCaptionDekContainer-hLUdt gSWuis\" data-testid=\"GallerySlideCaptionDekContainer\">\n<div class=\"GallerySlideCaptionDek-cXnbPe eVPwSM\">\n<div>\n<ul>\n<li>Stand with your feet hip-width apart and hold one end of the resistance band in each hand.<\/li>\n<li>Raise your straight arms to chest height, palms down, with your hands about six inches apart. The band should have a small amount of tension but not be taut.<\/li>\n<li>Pull the band apart, extending your arms to each side to keep them at the same height.<\/li>\n<li>Return your arms to the center.<\/li>\n<\/ul>\n<p class=\"BaseWrap-sc-gjQpdd BaseText-ewhhUZ GallerySlideCaptionHed-fiZQOl iUEiRd bqwJcR jAHMfy\"><strong><span class=\"GallerySlideCaptionHedText-iqjOmM jwPuvZ\">Deadlift<\/span><\/strong><\/p>\n<div class=\"GallerySlideCaptionDekContainer-hLUdt gSWuis\" data-testid=\"GallerySlideCaptionDekContainer\">\n<div class=\"GallerySlideCaptionDek-cXnbPe eVPwSM\">\n<div>\n<ul>\n<li>Place a resistance band straight on the floor and step on it with both feet to secure it firmly. Keep enough slack on either side for you to pull up.<\/li>\n<li>Hinge forward at your hips to lower your body, keeping your back flat.<\/li>\n<li>With both hands, grab both ends of the resistance band and lift it to about shin height. The band should have enough slack so you don\u2019t feel tension yet.<\/li>\n<li>Push through your heels to pull the band up so you stand up straight.<\/li>\n<li>Pause at the top and squeeze your butt.<\/li>\n<\/ul>\n<p class=\"BaseWrap-sc-gjQpdd BaseText-ewhhUZ GallerySlideCaptionHed-fiZQOl iUEiRd bqwJcR jAHMfy\"><strong><span class=\"GallerySlideCaptionHedText-iqjOmM jwPuvZ\">Overhead Press<\/span><\/strong><\/p>\n<div class=\"GallerySlideCaptionDekContainer-hLUdt gSWuis\" data-testid=\"GallerySlideCaptionDekContainer\">\n<div class=\"GallerySlideCaptionDek-cXnbPe eVPwSM\">\n<div>\n<ul>\n<li>Stand with your feet hip-width apart, your feet holding down a resistance band.<\/li>\n<li>Hold an end of the band in each hand at your shoulders, palms facing out.<\/li>\n<li>Extend your arms straight above your head. Make sure to keep your back straight and avoid arching.<\/li>\n<li>Bring the band back down to rest on your collarbone.<\/li>\n<\/ul>\n<p class=\"BaseWrap-sc-gjQpdd BaseText-ewhhUZ GallerySlideCaptionHed-fiZQOl iUEiRd bqwJcR jAHMfy\"><strong><span class=\"GallerySlideCaptionHedText-iqjOmM jwPuvZ\">Sumo Squat<\/span><\/strong><\/p>\n<div class=\"GallerySlideCaptionDekContainer-hLUdt gSWuis\" data-testid=\"GallerySlideCaptionDekContainer\">\n<div class=\"GallerySlideCaptionDek-cXnbPe eVPwSM\">\n<div>\n<ul>\n<li>Place a looped resistance band straight on the floor and step on it with both feet to secure it firmly.<\/li>\n<li>Keep your feet wider than shoulder-width apart with your toes turned out.<\/li>\n<li>Grab both ends of the resistance band with your hands and place your hands in front of your hips. The band should feel very taut.<\/li>\n<li>Engage your core and keep your chest lifted and back flat.<\/li>\n<li>Push your hips back and bend your knees as you lower into a squat.<\/li>\n<li>Press your feet into the floor as you stand, and squeeze your glutes at the top.<\/li>\n<\/ul>\n<p>Do each exercise for 30 seconds, then rest for 30 seconds before moving on to the next exercise. Repeat the entire circuit 2-3 times without taking any extra rest in between rounds.<\/p>\n<p style=\"text-align: center;\"><em>This full-body, at-home resistance band workout will help you stay toned and lose weight.<\/em><\/p>\n<div class=\"video-responsive\"><iframe src=\" https:\/\/www.youtube.com\/embed\/Xyp5k7cd1wg?modestbranding=1&autohide=1&showinfo=0&controls=0\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p>&nbsp;<\/p>\n<h3>3. Lower Body Workouts<\/h3>\n<p>Many people believe you need to do a lot of different exercises to build your lower body. However, this is not the case.<\/p>\n<p>You can achieve results with a simple lower-body workout like this one.<\/p>\n<ul>\n<li>Sprint as fast as you can for 30 seconds. If this doesn\u2019t leave you breathless, sprint faster or go uphill!<\/li>\n<li>Do as many squat jumps as you can in 45 seconds.<\/li>\n<li>Do 20 lunges per leg. Concentrate on form, not speed.<\/li>\n<li>Do 25 calf raises per leg.<\/li>\n<li>Pause for 1 minute, allowing your breathing to slow.<\/li>\n<li>Repeat the circuit three more times.<\/li>\n<\/ul>\n<p style=\"text-align: center;\"><em>This simple lower-body workout can be done at home in just 30 minutes.<\/em><\/p>\n<div class=\"video-responsive\"><iframe src=\" https:\/\/www.youtube.com\/embed\/iJoTidiVit0?modestbranding=1&autohide=1&showinfo=0&controls=0\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p>&nbsp;<\/p>\n<h3>4. Tabata Workouts<\/h3>\n<p>Tabata is a slightly different form of HIIT workouts. It focuses on really short bursts of energy but with repetition of the exercises.<\/p>\n<p>Research has shown this to be an effective way of boosting cardiovascular health as well as muscle.<\/p>\n<ul>\n<li>Do as many pushups as you can in 20 seconds.<\/li>\n<li>Rest for 10 seconds.<\/li>\n<li>Repeat the pushups for 20 seconds and rest for 10 seconds. You\u2019re aiming to do 8 sets of pushups.<\/li>\n<li>Now, do as many squats as you can in 20 seconds.<\/li>\n<li>Again, rest for 10 seconds and repeat another 7 times.<\/li>\n<li>Next, complete 8 sets of jumping jacks; 20 seconds exercise\/10 seconds rest.<\/li>\n<li>Then, do 8 sets of lunges.<\/li>\n<li>To finish, do 8 sets of burpees and collapse on the floor.<\/li>\n<\/ul>\n<p>This routine takes 25 minutes and, if done properly, will leave you exhausted!<\/p>\n<p style=\"text-align: center;\"><em>This Tabata workout can be done in 6 minutes without ANY equipment!<\/em><\/p>\n<div class=\"video-responsive\"><iframe src=\" https:\/\/www.youtube.com\/embed\/gEvsIRgT0Ho?modestbranding=1&autohide=1&showinfo=0&controls=0\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p>&nbsp;<\/p>\n<h3>5. Machine Workouts<\/h3>\n<p>Unless you have a bunch of equipment at home, you'll need to visit the gym for this one!<\/p>\n<p>The key is putting everything you have into each exercise and only pausing for the set rest periods, no longer.<\/p>\n<ul>\n<li>2 minutes sprinting on the treadmill.<\/li>\n<li>30 seconds rest.<\/li>\n<li>2 minutes on the Stairmaster.<\/li>\n<li>30 seconds rest.<\/li>\n<li>2 minutes on the exercise bike.<\/li>\n<li>30 seconds rest.<\/li>\n<li>2 minutes on the cross trainer.<\/li>\n<li>30 seconds rest.<\/li>\n<\/ul>\n<p>This process will take 10 minutes; see if you can repeat it twice or even three times!<\/p>\n<p style=\"text-align: center;\"><em>Want to set up your own home gym? Here's a simple and affordable way to do it!<\/em><\/p>\n<div class=\"video-responsive\"><iframe src=\" https:\/\/www.youtube.com\/embed\/bSyA6ofy56w?modestbranding=1&autohide=1&showinfo=0&controls=0\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p>&nbsp;<\/p>\n<h2>Scheduling Your Quick Workouts Throughout The Week<\/h2>\n<p>Quick workouts are an excellent way to boost metabolism and improve balance, muscle growth, and general fitness.<\/p>\n<p>But, they should be part of a variable exercise routine. This will help to keep it interesting, keep you motivated, and, perhaps most importantly, keep challenging your body.<\/p>\n<p>Here is an example of how to include quick workouts into your regular exercise for the week:<\/p>\n<ul>\n<li><strong>Monday: <\/strong>Full-body weight training, like this <a href=\"https:\/\/www.youtube.com\/watch?v=5ivvqVmhkzo&t=2s?utm_source=blog-post&utm_medium=text-link&utm_term=quick-workouts&utm_content=&utm_campaign=ff30x\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>24-minute workout<\/strong><\/a>, or the MRT workout video at the top of this article.<\/li>\n<li><strong>Tuesday: <\/strong>One of the 5 quick workouts in this article.<\/li>\n<li><strong>Wednesday:\u00a0<\/strong>Full-body weight training, like this <a href=\"https:\/\/www.youtube.com\/watch?v=5ivvqVmhkzo&t=2s?utm_source=blog-post&utm_medium=text-link&utm_term=quick-workouts&utm_content=&utm_campaign=ff30x\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>24-minute workout<\/strong><\/a>, or the MRT workout video at the top of this article.<\/li>\n<li><strong>Thursday: <\/strong>One of the 5 quick workouts in this article.<\/li>\n<li><strong>Friday: <\/strong>Full-body weight training, like this <a href=\"https:\/\/www.youtube.com\/watch?v=5ivvqVmhkzo&t=2s?utm_source=blog-post&utm_medium=text-link&utm_term=quick-workouts&utm_content=&utm_campaign=ff30x\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>24-minute workout<\/strong><\/a>, or the MRT workout video at the top of this article.<\/li>\n<li><strong>Saturday and Sunday: <\/strong>Rest<\/li>\n<\/ul>\n<p>It is important to note that a proper warm-up and cool-down are essential to prevent straining your muscles and causing an injury or soreness after exercise.<\/p>\n<p style=\"text-align: center;\"><em>Here's how to warm up before a workout.<\/em><\/p>\n<div class=\"video-responsive\"><iframe src=\" https:\/\/www.youtube.com\/embed\/PTRJhNAoMnU?modestbranding=1&autohide=1&showinfo=0&controls=0\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p>&nbsp;<\/p>\n<p style=\"text-align: center;\"><em>Here are some great post-workout stretches that will work each muscle of your body.\u00a0<\/em><\/p>\n<div class=\"video-responsive\"><iframe src=\" https:\/\/www.youtube.com\/embed\/_-x5NUQKW3U?modestbranding=1&autohide=1&showinfo=0&controls=0\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">  \n  <div class=\"bottom-box author-box-wrap auth4\">\n    <div class=\"author-info\">\n        \n    <div class=\"author-img\"><div class=\"a-thumb\"><img alt='' src='https:\/\/secure.gravatar.com\/avatar\/3781f709396cfe44111ae4cadbeab36e4340860b6b5f0ba7240e5cd65d014d8d?s=150&#038;d=mm&#038;r=g' srcset='https:\/\/secure.gravatar.com\/avatar\/3781f709396cfe44111ae4cadbeab36e4340860b6b5f0ba7240e5cd65d014d8d?s=300&#038;d=mm&#038;r=g 2x' class='avatar avatar-150 photo' height='150' width='150' \/><\/div><\/div>\n        \n    <div class=\"author-details\">\n        <h3>Stuart Carter, <span class=\"ajob\">Dip. PT, Precision&nbsp;Nutrition&nbsp;1 <br>C.O.O., <a href=\"https:\/\/www.fitfatherproject.com\/\">The Fit Father Project<\/a><\/span><\/h3>\n   <h3><\/h3>\n      <\/div>\n        <\/div>\n    \n      <div class=\"clear\"><\/div>\n    <div class=\"author-desc\"><p>Stuart gained his Diploma in Personal Training & Sports Medicine through Premier Global, back in 2001. In 2018, he completed his Level 1 Precision Nutrition qualification.<\/p>\n<p>Throughout his career in Fitness, Stuart has trained hundreds of clients, worked in almost every position in the industry, and ran his own successful training studio.<\/p>\n<p>After a hiatus away from the Fitness industry, working in Corporate Management and Finance, Stuart returned to what he loves\u2026 Fitness! This return led to a chance meeting with Dr. Balduzzi, and a place in the Fit Father Project team.<\/p>\n<\/div>\n        <!--<div class=\"author-nickname\"><strong><u>Brotherhood Nickname:<\/u><\/strong> <\/div>-->\n            <!--<div class=\"author-rights\"><strong><u>Bragging Rights:<\/u><\/strong> <\/div>-->\n      <\/div>\n\n  <\/span><\/p>\n<p><span style=\"font-weight: 400;\">  <div class=\"sales-box-wrap\">\n     <h2>Here\u2019s How Busy Guys 40+ Are Building Age-Defying Muscle And Strength\u2026 Working Out Just 3 Hours Per Week...<\/h2>\n     <p>This proven <strong>\"Old School Muscle Program For Guys 40+\"<\/strong> combines the \u201cold school\u201d bodybuilding secrets with the \u201cnew school\u201d science\u2026 to produce muscle & strength building results fast.<\/p>\n\n     <p>Only for guys 40+ who want to build muscle.<\/p>\n     <p>If you're frustrated with stubborn belly fat, failed diets, and time-consuming workouts, this is the answer you\u2019ve been looking for\u2026<\/p>\n      \n      <div class=\"sales-img\"><a href=\"https:\/\/store.fitfatherproject.com\/products\/old-school-muscle-osm?utm_source=site&utm_medium=banner&utm_term=quick-workouts&utm_content=OSM Banner&utm_campaign=osm\" target=\"_blank\" rel=\"noopener noreferer\"><img decoding=\"async\" src=\"\/wp-content\/uploads\/2020\/05\/old-school-muscle-sales-box.png\" alt=\"\"><\/a><\/div>\n      <div class=\"sales-title\">\n          Old School Muscle (OSM) covers every aspect of building muscle for you as a guy 40+:\n      <\/div>\n      \n      <ul>\n          <li>Old School Muscle (OSM) covers every aspect of building muscle for you as a guy 40+:<\/li>\n\n          <li>The 9-Week Muscle Building Program \u2013 safe, joint-friendly exercises<\/li>\n\n          <li> VIP Accountability Coaching \u2013 our Fit Father Team will personally walk you to success, step-by-step.<\/li>\n      <\/ul>\n      \n      \n      \n      <!--<a href=\"\/old-school-muscle-program\/\" target=\"_blank\" rel=\"noopener noreferer\">See the Old School Muscle (OSM) Program overview here. You\u2019ll discover how this proven program has helped thousands of guys 40+ pack onage-defying muscle and strength \u2013 the smart & sustainable way.&nbsp;\u00bb<\/a>-->\n      <a href=\"https:\/\/store.fitfatherproject.com\/products\/old-school-muscle-osm?utm_source=site&utm_medium=banner&utm_term=quick-workouts&utm_content=OSM Banner&utm_campaign=osm\" target=\"_blank\" rel=\"noopener noreferer\">See the Old School Muscle (OSM) Program overview here. You\u2019ll discover how this proven program has helped thousands of guys 40+ pack onage-defying muscle and strength \u2013 the smart & sustainable way.&nbsp;\u00bb<\/a>\n      \n      \n      \n<\/div>\n  <!--<div class=\"sales-box-wrap\">\n    <div class=\"sales-title\">If you\u2019re interested in a completely laid out \u201cdone-for-you\u201d muscle building program - designed especially for you as a busy man over 50\u2026<\/div>\n    <div class=\"sales-img\"><img decoding=\"async\" src=\"\/wp-content\/uploads\/2015\/10\/old-school-250cover.png\" alt=\"\"><\/div>\n    <div class=\"sales-content\">\n      <p>Then I\u2019d recommend you read the program overview letter for our <a href=\"\/old-school-muscle-program\/\" target=\"_blank\" rel=\"noopener noreferer\">Old School Muscle Program<\/a> (OSM).<\/p>\n      <p class=\"sales-list-title\">Inside OSM, you'll receive:<\/p>\n      <ul>\n        <li>The simple & delicious Muscle Building Meal Plan<\/li>\n        <li>The awesome Old School Muscle workout plans<\/li>\n        <li>Full Muscle Gain supplement guide<\/li>\n        <li>Key accountability steps to help you through your journey<\/li>\n      <\/ul>\n      <a href=\"\/old-school-muscle-program\/\" target=\"_blank\" rel=\"noopener noreferer\">Read the Old School Muscle Program overview letter here to see how our plan can help you gain lean, solid muscle and keep you training safely and effectively... whatever your age!<\/a>\n    <\/div>\n  <\/div>-->\n\n  <\/span><\/p>\n<p><span style=\"font-weight: 400;\">*Please know that weight loss results and health changes\/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice &#8211; simply very well-researched info on quick workouts.<\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<div style=\"display:none;\" class=\"postcatlist\"><a href='https:\/\/www.fitfatherproject.com\/tag\/fitness\/'><span>fitness<\/span><\/a><\/div>\n<p>Finding time for a full-blown workout can be a challenge. That&#8217;s why you need to add these quick workouts to your fitness routine!<\/p>\n","protected":false},"author":4,"featured_media":36730,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"om_disable_all_campaigns":false,"footnotes":""},"categories":[8556,8594],"tags":[8595],"class_list":["post-21273","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-exercise","category-fitness","tag-fitness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v26.7 (Yoast SEO v26.7) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Quick Workouts: 5 Routines To Fit Into Any Busy Day<\/title>\n<meta name=\"description\" content=\"Finding time for a full-blown workout can be a challenge. 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