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Home Workout Routine for Kids: Get the Whole Family Fit!

Holly Smith

By: Holly Smith, M.D. - Osteopathic Medicine, B.S. - Dietetics, NASM-PES Certified Trainer,

Writer, The Fit Father Project & Fit Mother Project

home workout routine for kids

Summer means sun and fun! It also means the kids are home from school. Don't let them sit around all summer! Get the whole family fit with a home workout routine for kids!

As a mom, maintaining your health and fitness is more than just looking great — it’s also about staying healthy for your kids and setting a strong example for them.

Teaching your kids the values of fitness is something that can be started at a young age and continued throughout their whole lives.

So get started with this home workout routine for kids and make this the best summer yet!

Health Benefits For Kids

Physical activity is essential for kids for a number of reasons.

Exercise will build muscle, improve cardiovascular endurance, and help prevent chronic diseases starting from an early age.

Plus, being active helps aid in balance, coordination, and agility.

And, your kids will get numerous benefits from exercise that go beyond just gaining strength and endurance.

Physical activity in children has also been found to boost mood, cognition, and sleep.

These benefits will carry over into their school and personal lives as well.

On top of these benefits, being physically active is also linked to improved self-esteem in children.

For example, one study from Pediatric Exercise Science found that sixth-grade students who were physically active had considerably higher levels of self-esteem.

Keep Your Kids Motivated

Enjoyment of physical activity and social support by parents, teachers, coaches, and peers are all cited as essential influences on physical activity in children and teenagers.

This is important to note because, in order for kids to want to continue staying active and healthy, they need to view exercise as something to be enjoyed.

So get involved with working out with your kids!

By teaching them exercises you will not only ensure that they are doing the moves properly, but they will also see how much you enjoy working out.

This will keep them engaged and motivated to continue staying physically active.

Build Mental Toughness

In all areas of life, mental toughness is a great tool.

This can be taught through challenging workouts.

By utilizing circuit type workouts that are timed or that require a certain number of reps, you can teach your kids to push through even when they are reaching their physical limits.

This mental toughness will carry over into their other sports and is a great life lesson that can be useful in all aspects of their lives.

Awesome Home Workout Routine For Kids

Just like with any workout routine, you want to include all aspects of fitness.

This means incorporating strength training, cardio, coordination, and flexibility exercises.

Just like you would start any workout, you want to teach your kids the value of a good warm-up.

The warm-up will not only get your kids' muscles and connective tissue primed for exercise, but it will also help improve coordination and get them in tune with their bodies.

After the warm-up, this is a great time to introduce your kids to interval training by setting up safe bodyweight exercises.

These workouts are awesome because they can be done anywhere, and they'll improve your child’s cardiovascular fitness, strength, agility, and balance.

Push-Ups

Push-ups are the ultimate bodyweight move to teach your kids.

This exercise will engage their chest, triceps, shoulders, and core.

Always be sure that your kids maintain good form while doing this exercise.

Don’t let their hips sag or their backs to bow.

They can start on their knees first until they gain enough strength to do a full push up on their toes.

Bear Crawl

This awesome move will build the core along with upper and lower body strength.

Plus you will be increasing balance and stability.

Bird Dog

This yoga-like move is another great balance exercise that engages the core and glutes.

Again your kids will be building core strength while also improving coordination.

Bear crawls develop body awareness, trunk strength, shoulder stability, and motor planning.

Just like with all of these exercises, really monitor your child’s form during this exercise and make sure they are really engaging their core throughout the move.

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RKC Plank

We all know that planks are one of the ultimate core strength moves.

For kids, this may be a bit challenging at first.

Demonstrate the correct form and make sure that your kids know that their form is much more important than how long they can hold the position.

Even if they can only hold for 5 seconds at first, that’s fine! They will continue to improve on this the longer they train.

Side Planks

Similar to the RKC plank, be sure to emphasize form while they squeeze and engage the core and obliques.

Ice Skaters

This lower body and cardio move is a great move to isolate each leg at a time.

It will not only build leg strength but will also improve balance and coordination.

Air Squat Jumps

This amazing lower body move will build power and quickness in the lower body.

Your kids will be building leg and glute strength, while also enhancing lower body and cardiovascular endurance.

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This awesome workout routine can be done 1-3 times a week.

Each time, try to challenge your kids to improve on the time before.

This may mean doing one more push-up in the allotted time or holding a side plank for 10 more seconds.

By keeping track of their progress, your kids will be more excited to come back the next time to keep improving.

You can challenge yourself too and do these exercises with your kids.

You could even do the moves first so that they can see the proper form.

They may even want to beat your time or one-up you on the number of reps you did of a certain exercise.

This can turn into a fun competition that will keep everyone engaged in the workouts!

Being a fit mother is great, but it's even better to be a fit family.

Teaching your kids to adopt a healthy lifestyle is one of the greatest gifts that you can give them.

And this awesome home workout routine for kids is the perfect way to get your kids working out and feeling great about their health!

Holly Smith
Holly Smith

Writer, The Fit Father Project & Fit Mother Project

Holly is an osteopathic physician, runner, triathlete, and fitness and nutrition enthusiast.

She is board certified in nephrology and internal medicine, has a bachelors degree in dietetics and is a certified personal trainer with NASM-PES certification.

Holly has completed four full ironmans, twelve marathons, countless half ironmans, olympic distance triathlons, half marathons and numerous other road races.

Holly joined the Fit Father Project in May 2019 as a regular writer, contributing articles on health, wellness, exercise, and nutrition.

She has also recently qualified for the 2020 World Championships for Ironman 70.3, in New Zealand!

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If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Our Fit Mother 30X Program (FM30X) is the answer you’ve been looking for. Inside FM30X, you’ll receive:

  • The simple & delicious Fit Mother Meal Plan with easy recipes for you and your family.
  • The metabolism-boosting Fit Mother 30X Workout (under 90 min/week) to kickstart your metabolism for fast fat burning.
  • VIP email coaching where we’ll personally walk you through the program.
Learn More About FM30X

*Please know that weight loss results & 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 – simply very well-researched info on a home workout routine for kids.

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Fit Mother Project Fact-Checking Standards

Our Fit Mother Project Team’s deepest commitment is to helping you live healthier for both yourself and your family. And when it comes to online content, integrity and trust is everything. That’s why our Fit Mother Project staff-writers are all trained professionals in the field of health and wellness (registered dieticians, licensed personal trainers, and licensed physicians) – see the full team here. We rigorously run all of our articles through a rigorous editorial process to ensure the accuracy, simplicity, and utility of the information. And we aren’t just a team of “academics” sitting in an ivory tower. We are real people – with jobs, responsibilities, and families – working hard in the trenches and testing our tips & methods out to make sure you can stay healthy for family.

Here is what you can expect from us on our Fit Mother Blog and YouTube channel:

  1. All of our content is written and reviewed by licensed health professionals (dieticians, personal trainers, doctors).
  2. In nearly all of our articles, we link to published research studies from the most respected peer-reviewed medical & health journals.
  3. We include research-based videos to accompany our articles to make it easier for you to consume our content, put it into action, and see results.
  4. Inside our articles & videos, we do promote our free meal plans, workouts, and/or paid programs, because we know they have the potential to change your life.
  5. We openly take feedback here on our contact page. We welcome your content suggestions… and even feedback on grammar (we’d like to thing that we’re pretty OK at spelling and “stuff”).
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Thanks for checking out the blog. We can’t wait to support you toward greater health, energy, and vitality.

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