Let’s be honest — finding time for yourself, let alone a full workout, can feel nearly impossible when you’ve got little ones running around. Here’s the good news: You don’t have to choose between spending time with your kids and staying active. You can do both — and break a sweat while you’re at it!
Working out with your kids isn’t just a fun way to bond; it teaches them the importance of movement and healthy habits and gives you a reason to stay consistent. Ready to turn playtime into productive me time? Here are some ways to make workouts kid-friendly:
1. TURN WORKOUTS INTO A GAME
We all know kids love games. Turn your workout into a challenge or friendly competition, and they’ll be on board in no time.
TRY THESE:
- “Copy me” challenge: Do a set of jumping jacks, squats or pushups and have the kids copy you. Take turns being the leader.
- Obstacle course: Set up pillows to jump over, laundry baskets to crawl through and a finish line to aim for. Time each other and beat your best score.
- Fitness bingo: Create a bingo board with exercises (like 10 squats or 20-second plank) and cross them off together.
Pro tip: Use a timer to make short circuits (e.g., 30 seconds work, 15 seconds rest) so you can sneak in real effort between kid giggles.
2. INCORPORATE FAMILY YOGA OR STRETCHING
Need a slower pace? Yoga is perfect. It encourages flexibility, body awareness and calm breathing. Plus, kids love pretending to be animals in poses like cat-cow or downward dog.
TRY THESE:
- Morning “wake-up” yoga: A quick 10-minute stretch session starts your day off right.
- Animal pose challenge: Take turns choosing an animal and mimicking a yoga pose to match. Hello, cobra and lion’s breath!
Pro tip: Use calming music and keep it playful — no pressure for perfect form.
3. USE YOUR KIDS AS WEIGHTS (SAFELY!)
Yes, seriously. A toddler makes an excellent kettlebell substitute! If your little one is willing (and your back agrees), try incorporating him or her into strength training.
TRY THESE:
- Squats with a kiddo in your arms or on your back
- Glute bridges with your toddler sitting on your hips
- Push-ups with kisses at the bottom or high-fives at the top.
Pro tip: Safety first! Make sure movements are controlled and age appropriate. Your child should enjoy the ride, not feel like gym equipment.
4. MAKE USE OF PLAYGROUNDS
That trip to the park? It’s also a fitness opportunity. Think of playgrounds as your new gym.
TRY THESE:
- Step-ups or tricep dips on benches.
- Monkey-bar hangs or pullup attempts
- Sprint alongside the kids while they ride their bike or scooter.
Pro tip: You don’t have to work out the whole time. Intermix exercise with play and enjoy the moment.
5. DANCE IT OUT
No equipment, no problem — just turn up the music and dance! Dancing is a full-body cardio workout that feels more like a party than a gym session.
TRY THESE:
- Dance-party breaks: Set a timer and break into a spontaneous dance every 30 minutes during chore time or homework breaks.
- Follow-the-leader dance moves: Each person creates a move and everyone copies. Giggles are guaranteed!
Pro tip: Use music they love. If the kids are jamming, you’ll keep moving, too.
6. SCHEDULE “WORKOUT TIME”
Treat workouts like an appointment on the family calendar. When kids see consistency, they understand it’s part of the day, not just something that gets squeezed in.
TRY THESE:
- Schedule a “family fitness time” a few times a week, even if it’s just 15 minutes.
- Involve the kids in choosing what to do. Having a say makes them more excited to participate.
Pro tip: Keep sessions short and flexible. A 10- or 15-minute workout is better than none.