Fun and Fitness: A Guide To Exercising with Your Kids

Fun and Fitness: A Guide To Exercising with Your Kids

We’re back with some exciting insights into the world of fitness. As many of you know, I've been helping people of all ages and backgrounds get in superhero shape for over 20 years. Today, I want to dive into something that's close to my heart – making fun workouts for kids at home.

In this blog post, I'll share the importance of movement for children, especially during these challenging times. I'll take you through a fantastic workout session featuring my son, Lennox, and me, where we'll demonstrate how to create an engaging and enjoyable exercise routine. Let's take a look at what are good workouts for kids!

The Importance of Movement for Kids

First things first, let's talk about why it's crucial for kids to exercise and stay active. Movement plays a significant role in children's development, impacting various aspects of their lives. It enhances memory, perception, language, attention, emotion regulation, and decision-making. Basically, it helps them grow, learn, and thrive.

But here's the catch – when the pandemic shook up our lives, keeping kids active had become quite a challenge. Many of the activities they used to enjoy, like soccer, Brazilian jiu-jitsu, and gymnastics, had taken a backseat. As parents, we had to get creative to ensure our kids get the exercise they need.

Warm-Up and Getting Started

Before jumping into our workout, it's essential to warm up. We like to kick things off with a game we call "hand tag." 

It's a fantastic way to get the whole family moving. In this game, we crawl around on all fours, trying to tap each other's hands. Lennox, my son, and I play this game for about a minute to get our bodies ready for action.

Creating a Fun Workout Program

Now, let's talk about the heart of our workout routine – creating a program full of fun exercises that are enjoyable for both kids and adults. To make things interesting, we use a deck of playing cards. The idea is simple: each suit represents a different exercise, and the number on the card indicates the number of reps. It's like a fitness card game!

Lennox and I take turns selecting exercises for each suit. It's a great way to involve your kids in the decision-making process and ensure they're excited about the workout. Plus, it's a fun twist on the traditional workout routine.

Lennox's Exercise Picks

Let's dive into the exercises Lennox chose for our workout:

  • Bear Crawls: This exercise is all about crawling on all fours like a bear. It's a full-body workout that engages the core and upper body.
  • Gorillas: Gorillas are known for their strength and agility. Our version involves jumping and moving like gorillas, activating those fast-twitch muscle fibers.
  • Skaters: Skating involves lateral movements that challenge balance and coordination. It's a fantastic exercise to get your heart rate up.
  • Bunny Hops: Bunny hops are all about explosive, quick jumps that work the legs and cardiovascular system.

These exercises are not only kid-friendly but also effective in promoting overall fitness. Remember, when choosing a workout for kids at home, it's crucial to choose exercises that are age-appropriate and safe for your child's fitness level.

The Workout Session

Now, let's get to the exciting part – the workout session. Our deck of cards determines our exercises and reps. Here's a glimpse of our session:

  • Skaters (Six Reps)
  • Bear Crawls (Eight Reps)
  • Bunny Hops (Eight Reps)
  • Gorillas (Twelve Reps)
  • Bear Crawls (Ten Reps)
  • Skaters (Twelve Reps)

As you can see, our workout is diverse and challenging. It engages various core muscle groups to build strength and keep us on our toes. During the session, we make sure to take breaks when needed, especially for the little ones. Listening to your body is essential, no matter your age.

Benefits of Family Workouts

Now that we've experienced a family workout session, it's essential to understand not only what are good workouts for kids but why these activities are worth the effort. The advantages extend beyond just breaking a sweat together. Let's dive into the benefits of family workouts:

Bonding Time

Exercising as a family provides a unique opportunity for bonding. In our fast-paced lives, spending quality time together can be challenging. Workouts for kids at home or family workouts create a designated time for connection, communication, and shared experiences. It's a chance to strengthen family bonds and create lasting memories.

Health and Well-Being

Physical activity is essential for the health and well-being of every family member, regardless of age. Engaging in regular exercise helps children maintain a healthy lifestyle and weight, develop strong bones and muscles, and improve cardiovascular fitness. These benefits extend to adults as well, promoting longevity and reducing the risk of chronic illnesses.

Motivation and Fun

One of the most significant advantages of family workouts is the motivation they provide. Exercising with loved ones can be incredibly motivating, as it fosters a sense of camaraderie and healthy competition. 

It's not uncommon for family members to push each other to do better and celebrate each other's achievements. Moreover, these workouts inject an element of fun into fitness. Laughter and enjoyment make exercise feel less like a chore and more like a thrilling family adventure.


Family workouts are highly adaptable. They can be tailored to accommodate different fitness levels and age groups within the family. Whether you have young children, teenagers, or adults in your household, there are exercises and routines suitable for everyone. This adaptability ensures that no family member is left out, and everyone can participate at their comfort level.

Role Modeling

Parents play a vital role in shaping their children's attitudes and behaviors. When kids see their parents prioritizing fitness and leading an active lifestyle, they are more likely to adopt similar habits. Being a fitness role model sets a positive example for your children, teaching them the value of health and physical activity.

Improved Communication

Working out together often leads to improved communication within the family. It provides a relaxed environment where you can discuss various topics, share your thoughts, and support each other. These conversations can enhance family dynamics and create open lines of communication.

Stress Relief

Exercise is a proven stress reliever. In today's hectic world, family members of all ages can experience stress. Engaging in physical activity together can be a healthy outlet for stress and tension. It allows family members to unwind, release endorphins, and experience the benefits of reduced stress levels as a unit.

Let’s Wrap Up

As we wrap up this fitness adventure, I want to emphasize the importance of making exercise fun for kids. It's not just about getting them moving; it's about creating positive associations with physical activity that will last a lifetime.

So, grab a deck of cards, involve your kids in exercise selection, and embark on this exciting journey of family fitness with this workout for kids at home. Your children will thank you for the memorable experiences, and you'll enjoy the countless benefits of a healthier, happier family.

If you found this blog post helpful and want to explore more of my fitness programs, head over to We offer a range of programs, from at-home workouts to superhero fitness routines for both men and women.

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