Exercising With Your Kids: Fun Workouts for All Ages

You want to work out. Your kids want your attention. Most days, the kids win, and your workout quietly disappears. But what if you stopped seeing them as the obstacle and made them part of it? Exercising with your kids will not replace a proper training session, but it can add real movement to your week, give them a good example to copy and turn a guilty half hour into one of the best bits of your day. Here is how to do it without it descending into chaos.

Why exercising with your kids is worth it

The NHS asks adults to do 150 minutes of moderate activity a week, plus strength work on at least 2 days. For children aged 5 to 18, it recommends an average of at least 60 minutes a day across the week. When you move together, you are chipping away at both targets at the same time.

There is a second benefit. Children copy what we do far more than what we say. If they see you squatting, walking and enjoying it, exercise becomes something normal in your house rather than a chore.

Set it up so it actually works

The difference between a fun session and a meltdown is usually the set-up. A few rules I give parents:

• Keep it short. 15 to 20 minutes is plenty with young children. Stop while they still want more.
• Give them a job. Timekeeper, coach, rep counter or DJ. Kids love being in charge.
• Make it a game, not a workout. Use challenges, dice, cards and races. More on that below.
• Clear the space. Move the coffee table, check for toys underfoot and keep any weights well out of small hands.
• Let your session be “good enough”. You will not hit your best squat with a four-year-old on your back. That is fine.

Workouts to do with your kids, by age

With babies and toddlers

• Buggy walks with purpose. Brisk pace, find a hill, and do some walking lunges on the flat bits.
• Floor time together. Glute bridges or a plank while your baby has tummy time next to you.
• Chase and catch. Toddlers love being chased round the garden or park. You will be surprised how puffed out you get.

My guide to workouts with a baby goes into this in more detail.

With primary-age children

• Animal circuit. Bear crawls, frog jumps, crab walks and flamingo balances, 30 seconds each. You do them too.
• Dice workout. Number each side of a dice with an exercise (squats, star jumps, push-ups against the sofa, lunges, sit-ups, run on the spot). Roll and do 10.
• Park relay. Pick two trees and race between them. Dads and mums run backwards for a handicap.

With teenagers

• Train side by side. A simple circuit of squats, push-ups, rows with a resistance band and planks. Let them set the music.
• Go for a run or cycle together. Let them lead the route. You might learn something about where they go.

There is more on this in my post about workouts for parents and teens.

A 15-minute living room session for the whole family

1. Warm up (3 minutes): march on the spot, arm circles, then a dance to one song.
2. Main game (10 minutes): 40 seconds on, 20 seconds rest. Squats, star jumps (or step jacks for you if your knees prefer), bear crawls, wall push-ups, and a “plank high five” where you face each other and take turns tapping hands. Repeat twice.
3. Cool down (2 minutes): lie on the floor and do slow “starfish” breaths, then stretch.

If you have a health condition or an injury, check with your GP or physio before starting a new routine, and pick the easier option for any move that does not feel right.

Where a small-group class fits

Exercising with your kids is brilliant, but honestly, it is rarely a full workout for you. Most parents still need a little time that is just theirs, where they can focus on their own form and get properly challenged. That is what SYP Bootcamp is for: 45 minutes, a maximum of 10 people, indoors in Archway and scaled to your level. Then you can bring what you learn home to your family sessions. You can see this week’s class times on the booking page.

FAQs

How can I work out with my kids at home?

Keep it short and playful. Try a dice workout, an animal circuit or a 15-minute family session with music, and give your kids a role like coach or timekeeper.

Is it OK for children to do exercises like squats and push-ups?

The NHS includes exercises that strengthen muscles and bones in its guidance for children and young people, with examples like jumping, gymnastics and, for young people, press-ups and sit-ups. Keep it fun and bodyweight-based for younger children.

What exercise can I do with a toddler?

Brisk buggy walks, chasing games in the park, and floor exercises like glute bridges while they play next to you all work well. Toddlers set the pace, so be flexible.

Book your first class

Want a session that is all about you, so you have more energy for the family ones? Try a class for £15. Visit the SYP Bootcamp booking page and tap “Book my £15 class”, or call or WhatsApp me on 07301 512215. If you and your partner want to train together with a coach, have a look at partner personal training in Archway.

About the author

Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.