Better Workouts. Less Time.

This is exactly how I build the most time-efficient workouts for busy dads.

Author

Cody Lutz
May 23, 2025

“I just don’t have time.”

Every dad I talk to tells me the same thing. Join the club, bro. Well, I have good news and I have bad news. Which do you want first?

Here’s the GOOD news: You don’t have to spend hours per day working out to get good results. I’m going to help you get more done in less time.

Here’s the BAD news: There goes your excuses. 😎

How much time do you need?

Like I said, you don’t need to spend hours per day in the gym to get significant results. Several hours per week to start will produce big changes.

The BROTHERHOOD coaching program I run is built around 30-minute workouts 5 days per week, using the exact principles I’m going to share here for free. (And if you downloaded the Dad Bod REBOOT workouts, you’ve already seen these principles in action!)

🚨 BTW, The BROTHERHOOD Q3 group is on sale for $401 OFF through May 31, so don’t miss that opportunity if you’re looking to join us in July. It’s a real party! 🎉

Book a fitness strategy call to see if we should work together.

4 Tips for a Time-Efficient Workout

1. Have a plan

Without a plan, you waste a lot of time and energy trying to figure out “what should I do for my workout today?” Have a solid plan mapped out. That way, all you have to do is show up and execute. 

2. Time your plan

 Set a timer at the beginning of your workout. If you have a plan, you should have an idea of how long it should take you (if you’re focused). If you’re prone to getting distracted on your phone or talking to people, knowing the clock is running will keep you focused and efficient.

3. Time your rests

 Speaking of timers, time your rest periods too. When that timer goes off, jump back into your next set. This will help you keep the pace up and keep your workouts moving. 

4. Use your rests

How? Supersets.

  • SUPERSET: A superset in a workout involves performing two exercises back-to-back with minimal rest in between.

Use supersets to train a different muscle while resting the first.

That could look like:
- Opposing muscles on the same body part (Biceps vs. Triceps)
- Upper body vs. Lower body
- Push movements vs. Pull movements
- Core exercises during your rest periods

The result? You'll get twice as much done in half the time.

Combine these principles with a solid nutrition plan, and you’ve got everything you need to see life-changing results in a matter of months.

Give this a try in your workouts this week, and shoot me a reply with how it goes!

Cheering you on,
-Coach Cody 💪🏼🖤

Verse of the Week

But he gives more grace. Therefore it says, “God opposes the proud but gives grace to the humble.” Submit yourselves therefore to God. Resist the devil, and he will flee from you. Draw near to God, and he will draw near to you. Cleanse your hands, you sinners, and purify your hearts, you double-minded.

James 4:6–8 (ESV)

PS - I help busy men ditch their dad bod.

Men in The BROTHERHOOD (my group coaching program):

  • Build lean muscle

  • Lose up to 20 lb.

  • In 12 weeks

  • At home with simple equipment

  • In just 30 minutes per day

I also offer a limited number of exclusive 1:1 coaching engagements for busy executives who value efficiency and privacy.

Book a fitness strategy call to see if we should work together.