Men's Health October 17, 2025 0 Comments

How Miguel’s Secret Dad-Approved Workout Plan Defies Time and Turbocharges Results—No Gym Required!

After an eight-year silence, Grammy-winning Miguel is not only dropping his fresh album Caos on October 23 but also stepping into a whole new arena: fatherhood. Now a dad to a one-year-old, he’s tackling the age-old conundrum that haunts many new parents—how on earth do you squeeze in workouts when every minute feels swallowed by diapers and lullabies? Miguel’s been a proponent of outdoor HIIT routines, but with a jam-packed schedule, he’s taken those moves indoors, cutting his sessions into sharp, high-intensity bursts focused on muscle groups and cardio intervals. Guess what? The treadmill still isn’t his jam. There’s a quiet power in those gym silences where he can hit reset amid the chaos—a reminder that even amidst an album launch and sleepless nights, self-dedication remains king. Curious how he balances beats, baby bottles, and barbells? Stick around for his go-to moves that make him feel ready to “take your shirt off when it’s time to jump in the pool.” LEARN MORE

AFTER EIGHT YEARS, Grammy Award-winning singer Miguel is back with a new album Caos, set to release on October 23. But music hasn’t been the only major focus for the R&B artist. He’s also a new dad with a one-year-old child. Now, he’s contending with a challenge faced by lots of first-time parents: How to find the time to exercise.

“I’m a dad now, super busy, so I’m always trying to just get as much as I possibly can in a short amount of time,” he tells MH.

When MH last spoke to Miguel about his training regimen, he was a big advocate for outdoor HIIT workouts. He’s still a fan, even if he’s taken the sessions indoors. “I’m real good with the HIIT,” he says. “Three rounds back-to-back, I’m in the game.” He splits up these high-intensity sessions by muscle group (back and shoulders or core are standouts) or by focusing on cardio intervals. “I’ve had enough time to kind of experiment, and that’s been the thing that works for me.”

When he’s in a time crunch, Miguel prioritizes dynamic movements to target his back and legs, along with cardio work to keep the heart rate up (but not the treadmill—he still hates it). But when he can find the time to dedicate to his workouts, the artist appreciates the space to commit to himself and get away from his other responsibilities.

“This last four, five months has been heavy with the new album,” he says. “But a lot of times, I like to be in the gym like, total silence. It’s a good place to detach from all of the everything.”

Check out the rest of Miguel’s workout for his thoughts on being a new dad, what spurred his now decade-long fitness journey, and what move makes him feel good enough to “take your shirt off when it’s time to jump in the pool.”

Miguel’s Back and Leg Workout

Jump Rope

Kettlebell Swing

Renegade Row to Burpee

Alternating Bent Over Row

Clean to Press

Lateral Lunge to Overhead Press

Romanian Deadlift

Pullup

Want more celebrity workout routines? Check out all of our Train Like videos.

Jocelyn Solis-Moreira, MS is the associate health & fitness for Men’s Health and has previously written for CNN, Scientific American, Popular Science, and National Geographic before joining the brand. When she’s not working, she’s doing circus arts or working towards the perfect pull-up.