Your Go-To Guide To Workout Out With Your Kids

Do you have kids running around the house, making it difficult to get your workout in? Why not get them involved in your fitness journey? After all, they need exercise too, and it’s something you guys might end up enjoying doing together. 

This article will give you all the tips you need for working out with kids so that you both have a good time.

Tips To Working Out With Kids (And How To Make It Fun!)

Many of our fitness instructors and members at Community Fitness are parents and know first-hand that it can be challenging to exercise with kids running around in the background. Before diving into our advice about working out with kids, we want to clarify one thing. 

Working out with your kids or simply with kids around will likely be chaos! And that is perfectly ok. Do the best you can, and that will be good enough! Though it might be a little challenging, we want you to forgive yourself if things don’t go according to plan. 

Meet Your Kids Where They Are

When you think about exercise, your thoughts might immediately imagine working out in the gym, running on a treadmill, or taking a class. For kids, though, exercise looks a little different. It means playing at recess, soccer practice, running around with their friends, riding bikes, etc. It might mean playing alongside you as you work out if your kids are really young. No matter what, it’s a good idea to invite kids to join when and IF they want.

General Guidelines According To Their Age

Remember, every kid is different, so take these general guidelines with a grain of salt. 

2-5 Years Old

These younger kids are not going to want to follow a specific routine with you. They will likely be much more interested in simply playing or wrestling. However, this age group DOES want to be involved, so find some ways to include them (more on how below!).

6-12 Years Old

This age group is much more equipped to handle a bit more structure, so feel free to include them in your routine. They’ll likely still want to play but would enjoy building their skills and strength too!

13 Years and Up

Again, this depends on the kid, but teenagers will likely be more excited to dive fully into a workout with you if you offer. 

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Consider Focusing On Practicing Certain Skills

When it comes to kids, it might be easier to consider working out as a practice to building a specific skill rather than focusing on exercising. For example, you can practice things like jumping, crawling, dancing, throwing, catching, and more! This might go over better than asking them to squat or lunge.

Don’t Be Afraid To Workout In Different Ways Throughout The Day

We don’t have to tell you that sometimes our best-laid plans can quickly go awry with kids. That’s ok! There are lots of different ways to get exercise throughout the day. It’s totally fine to squeeze in a workout whenever you have time, even if that’s just 10 minutes. 

You can also shoot for an accumulation of micro-workouts throughout the day. For example, make it a goal to get in 100 reps of some bodyweight exercise with your kids throughout the day. 

However, on the other hand, maybe creating a block of time to work out with your family is a good habit. So, if you can, try to block out and defend the time you plan to get moving with your kids because their health is important too!

Exercises To Try With Your Kids At Home

There are a few things you can do with your kids, whether you use them as makeshift weights or incorporate them into your routine! Here are a few exercises you can do along with your kids: 


Squats are a great exercise to do with your kids. Depending on how much they weigh, you can use them as weights on your shoulders or let them squat alongside you. 

Similarly, improve this exercise by going from a squat to a jump, arms stretched to the ceiling. Call this one “touch the sky,” and make it a game with your kids. While kids might not be into burpees, they are into jumping, and this one will definitely get the heart rate up!


Lunges are another simple workout you can do with your kids, and it can be a fun way to get a slow and controlled movement.


You have a few options here when it comes to push-ups. First, have your kid crawl on your back and use them as a weight. Second, engage your child by giving high-fives in between reps. Then, stick your hand out at the top of your push-up and give them that high five! Lastly, let your kid participate by having them crawl underneath you in between repetitions and wiggle through as fast as they can from one side to the other! 


Long jumps are a fun exercise because kids love it. You can do this on a softer surface or in your backyard so everyone feels comfortable getting into it! 

Make it a game by drawing a line and see who can jump over it or who can jump the farthest! 

Bear Crawl

A bear crawl is another fun one because it’s an excellent workout for your whole body, and your kids will love doing it with you or on your back. Make it an obstacle course, or see how loud you can growl while you’re doing it!


Balancing is an easy workout in which kids of nearly all ages can get involved. Have your kids try to push you over while standing on one leg, or make it a contest to see how long you can balance. Incorporate hopscotch with your kids to incorporate hopping and skipping, which they will love!

Final Thoughts

The most important thing you need to know about working out with kids is to relax and have fun! If you’re having fun, then your kids will too. Especially if you’re actively trying to enjoy this time together and incorporating some game elements, you’ll likely be helping to instill healthy habits that will make them want to keep doing it!

Keep in mind, your kids might not be super into working out the same way that you are, but keeping those habits for yourself is still setting a good example for your kids. At the end of the day, just do your best and get in that workout however you can, with or without the kids.

Need some fun classes to keep you motivated? Community Fitness has fantastic group classes you can watch on demand to help inspire you and keep you motivated.