Easy exercises for kids: training at home with your children

Exercise for children should be fun. Just think of it as a game and not a workout. Kids love to move and you can take advantage of that to do a quick workout yourself!

There are some suggestions for easy exercises for children, movements, and games that they will enjoy and benefit from and that do not require any equipment or large outdoor spaces to do.

This is a workout routine for kids that can be done at home in a few minutes. It starts with a few minutes of warm-up exercises to protect muscles and children.

Jump // Photo by Alvin Mahmudov


Running is just about the simplest form of exercise there is, and it's perfect for kids. They love it! Kids can run outdoors but also inside: in a gym, down a hallway, or even around a large table. Running can also be combined with other moves into games, like races.

Change things up while running: Vary movement patterns by having kids switch from running to skipping, or try running in place with feet very close to the ground.

Run // Photo by Jordan Whitt


Get those feet up and off the ground for easy exercise that kids will want to do. Jumps build muscle strength, cardiovascular fitness, and endurance. 

Jumping Jacks: stretch arms and legs out to the side like a starfish while jumping; on the second jump, return arms to sides and legs to center on landing.

Easy Exercises for Kids: Training at Home

Hurdle Hops: jump side-to-side or front-to-back over pretend hurdle

Criss Cross Feet: jump straight up, then cross one foot in front of the other; on next jump, switch feet and continue

Squats and Lunges

You do them, and kids can do them too: Bend those knees (but not too far) for squats and lunges! These simple exercises build leg strength to give kids a good foundation for all kinds of sports and fitness activities. Try forward, backward, and side lunges as well as classic squats.

You can incorporate jumps into a squat sequence by having kids hop after they stand up in between squats.

Easy Exercises for Kids: Training at Home

Sit-ups and Push-Ups

Hit the floor for basic exercises that work the core: Sit-ups, push-ups, and planks. Kids can do traditional abdominal crunches, bicycle crunches, legs up sit-ups, and more. There are so many variations on the classic sit-ups.

Finally, after training, children need to do some simple stretches to keep their muscles strong and healthy. They will feel better with a simple, fun workout routine.

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