How to Work Out With Your Kids

Working out is a challenge in itself, but working out with kids? Now that’s a different ballgame! Whether you’re a fitness fanatic or a parent who wants to incorporate more movement into your family’s daily life, working out with kids can be incredibly rewarding – and just as fun as it is challenging. Not only does it give you a chance to sneak in some exercise, but it also helps set a great example for your kids. You’re teaching them that fitness is a lifelong habit, and when they see you doing it with enthusiasm, they’re more likely to be excited about it, too.

The key is to make workouts that cater to all ages, whether you’re chasing a toddler around the backyard or helping your teen perfect a plank. This article will show you how to set up routines, exercises, and games that are kid-friendly and genuinely engaging, so the whole family can get moving together.

Embrace the Playfulness Factor

Make It Fun: Traditional exercise routines may not keep your child’s attention, so aim for activities that don’t necessarily feel like a “workout.” Kids naturally love activities that let them jump, crawl, run, and tumble. Incorporating elements of play, like pretending to be animals or turning exercises into games, keeps them engaged and entertained.

Benefits: When kids are having fun, they’re more likely to join in and stick with the activity, turning a simple workout into quality family time.

How to Do It:

• Animal Races: Pretend to be different animals. Hop like a frog, crawl like a bear, or slither like a snake. Not only will the kids love this, but you’ll get a great workout from the diverse range of movements.
• Obstacle Courses: Use furniture, cones, or chalk outdoors to set up an obstacle course with various challenges. This could involve crawling under tables, hopping on one foot between cones, or balancing on a line.
• Dance Breaks: Put on your kids’ favorite songs and dance together. It’s a simple way to keep moving, and dancing is a fantastic cardio workout for all ages.

Why Kids Love It: Kids are all about imagination and play. When working out feels more like a game, they’re more likely to enjoy it and look forward to doing it again.

Create a Simple Circuit Routine

Make It Kid-Friendly: Circuit routines can be a great way to combine a variety of movements, so no one gets bored. Choose simple, bodyweight exercises that don’t require a lot of equipment, and keep each exercise short – between 30 to 60 seconds – to match kids’ shorter attention spans.

Benefits: Circuit routines help improve strength, endurance, and coordination. When kids see you completing the exercises alongside them, they’re more motivated to try it, too.

How to Do It:

• Warm Up Together: Start with some jumping jacks or toe touches to get everyone moving and stretch out the muscles.
• Set Up Stations: Choose 4-5 exercises, such as squats, push-ups, high knees, and mountain climbers. Set up a station for each exercise, then take turns completing each one for 30 seconds before moving to the next.
• Cool Down: End with a family stretch or some deep breathing exercises. Even young kids can benefit from the habit of winding down after a workout.

Why Kids Love It: Kids enjoy the “station” concept, where they get to move quickly from one exercise to another. It feels like a game, especially if you make each station fun with added props or themes, like “frog hops” or “superhero lunges.”

Get Outside for Nature Walks and Scavenger Hunts

Make It an Adventure: Nature walks are an easy way to incorporate movement, especially for younger kids who may not be ready for structured exercises. Turn a simple walk into a full-fledged adventure by adding elements of discovery, like a scavenger hunt.

Benefits: Walking is low-impact cardio, great for overall fitness. And when you’re outside, kids are naturally engaged by their surroundings, so they’re less likely to complain about the exercise.

How to Do It:

• Plan a Route: Choose a local park or nature trail and plan a walk that’s suitable for all ages.
• Create a Scavenger Hunt List: Write a list of things for kids to find along the way, like a red leaf, a squirrel, or a smooth rock. Kids can tick off each item as they find it.
• Add Movement Challenges: Every so often, stop for a “movement challenge.” For example, do five jumping jacks by a tree or five frog hops near the pond.

Why Kids Love It: Kids are curious explorers. When a walk feels more like a treasure hunt, they’re less likely to get bored and more likely to look forward to future outings.

Do Kid-Friendly Yoga Together

Make It Relaxing and Silly: Yoga is a fantastic way to help kids learn balance, flexibility, and focus. But you don’t have to be super serious about it. Kid-friendly yoga can include fun animal poses and silly names to keep things light and enjoyable.

Benefits: Yoga supports flexibility, balance, and body awareness – skills that benefit kids in any physical activity. Plus, yoga’s calming nature can help improve mood and focus for both kids and adults.

How to Do It:

• Start with Breathing Exercises: Have everyone sit down and practice deep breathing together. Try breathing in deeply like you’re smelling a flower and breathing out like you’re blowing out a candle.
• Introduce Animal Poses: Show poses like Downward Dog, Cat-Cow, and Cobra Pose. Explain each one with fun visuals, like “pretend you’re a snake slithering in Cobra Pose.”
• Finish with Relaxation: End with a few minutes of relaxation, encouraging kids to lie down, close their eyes, and imagine they’re floating on a cloud.

Why Kids Love It: Kids find it fun to imitate animals, and the playful nature of yoga poses keeps them engaged. Plus, the relaxation at the end can help them wind down and feel refreshed.

Try “Simon Says” Workout Edition

Make It Engaging: Simon Says is a game that all kids know and love. By adding fitness moves into the game, you can turn a classic into a full-body workout that everyone can enjoy together.

Benefits: This version of Simon Says works on listening skills, following directions, and coordination – and provides a workout for the whole family.

How to Do It:

• Choose the Moves: Pick easy exercises, like squats, lunges, high knees, and jumping jacks.
• Start the Game: As “Simon,” call out movements, like “Simon says do 10 jumping jacks!” Be sure to throw in some random commands to keep kids on their toes.
• Switch Roles: Let each person have a turn being “Simon.” Kids love being in charge, and it’s a great way to keep them invested.

Why Kids Love It: Kids love being the “boss” as Simon and find it hilarious when their parents get “tricked” into doing extra exercises. It’s a game that adds laughter to your workout.

Include Balance Challenges

Make It a Competition: Balance exercises can be a fun, competitive way to build core strength and stability. Kids love anything that feels like a contest, so adding some friendly competition into balance challenges will keep them engaged.

Benefits: Balance exercises build core stability, which is helpful for all kinds of physical activities. They also improve focus and control, which are beneficial in sports and daily activities.

How to Do It:

• Tree Pose Competition: Have everyone try to hold Tree Pose for as long as possible. The last one standing wins.
• Balance Beam: Lay down a jump rope or draw a line with chalk, and challenge everyone to walk across without stepping off.
• One-Leg Stand: See who can balance on one leg the longest without tipping over.

Why Kids Love It: Kids love challenging their parents and siblings in friendly competitions. The concentration it takes to stay balanced keeps them engaged, and they’re always excited to try and beat their previous record.

Go for a Family Bike Ride

Make It a Fun Journey: Family bike rides are a fantastic way to get in some cardio while exploring your neighborhood or a local park. Make it more interesting by planning fun stops along the way, like a playground or a scenic viewpoint.

Benefits: Biking is a great cardiovascular workout, strengthens leg muscles, and helps kids develop coordination. Plus, it’s a low-impact way for the whole family to get moving together.

How to Do It:

• Plan Your Route: Choose a bike-friendly route that’s appropriate for your kids’ skill levels.
• Set Small Goals: Instead of going on a long, straight ride, plan small goals along the way, like reaching a local park, a pond, or a friend’s house.
• Take Breaks: Plan stops for water and snacks, and let the kids play at each stop to keep them excited about the ride.

Why Kids Love It: Kids love the sense of adventure that a bike ride brings, especially if there are fun stops along the way. They’re also excited to see how far they can go and enjoy the change of scenery.

Conclusion

Getting a workout in with kids doesn’t have to be a struggle or feel like another item on the to-do list. By making exercise fun, flexible, and family-friendly, you can create a positive experience that keeps everyone moving. Whether it’s a quick circuit in the living room, a nature walk in the park, or a playful Simon Says game, working out together can be an excellent way to bond, stay healthy, and make memories that your kids will carry with them into adulthood.