Workouts for Kids at Home: Fun, Safe No‑Equipment Ideas

Looking for quick, no‑drama workouts your kids will actually enjoy at home? You’re in the right spot.

What you’ll find inside:

• Age‑based routines: 5–8, 9–12, and teens
• Fast sessions: 15–25 minutes, zero or minimal equipment
• Step‑by‑step warm‑ups and cool‑downs
• Mini‑games and points to keep kids engaged
• A 7‑day planner to help hit 60 active minutes a day

At a glance

• Daily goal: 60+ minutes of moderate‑to‑vigorous activity for ages 6–17 (CDC guidelines).
• Each week: Include vigorous activity on 3+ days and add muscle‑ and bone‑strengthening on 3+ days (U.S. Physical Activity Guidelines, 2nd ed.).
• Global gap: ~80% of adolescents don’t meet targets—fun, at‑home options help close it (WHO fact sheet).
• Strength is safe: With good form and supervision, resistance training benefits kids (American Academy of Pediatrics guidance).

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Safety first: simple setup, quick warm‑up, friendly supervision

• Clear a small space (about 6×8 ft), remove tripping hazards, and wear athletic shoes.
• Hydrate on a schedule: quick sips every 5–10 minutes. To learn when extras like electrolytes are useful, see our guide on smart hydration choices.
• Warm‑up goal: 3–5 minutes of easy, moving stretches to raise temperature and “rehearse” patterns—not to fatigue.
• Skip long static stretches before the workout; save them for after (AAP guidance on youth resistance training).
• Try these to start: marching knee hugs, arm circles, leg swings, inchworms. Need a menu? Here’s our Dynamic Warm‑Up guide.
• Coach the vibe: Form first, then speed. Effort should feel like “can talk, but a little breathless.”

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How to use this guide

• Pick your child’s age tier below and run that session 2–4×/week.
• Mix in play: tag, bike rides, dance breaks, or active chores to help reach 60 minutes/day (CDC guidelines).
• Use the mini games and point systems to keep it fun and consistent.

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Ages 5–8: 15‑Minute “Adventure Quest” (No Equipment)

Warm‑Up (3 minutes)

• Marching knee hugs × 30 seconds
• Arm circles (small → big) × 30 seconds
• Bunny hops in place × 30 seconds
• Bear crawl forward/back × 30 seconds
• Tip‑toe “balance beam” walk (line on floor) × 60 seconds

Main Quest (10 minutes)

• Complete 2 rounds. Perform each exercise for 30 seconds, then rest 15 seconds.

  1. Treasure Jacks (jumping jacks)
  2. Tunnel Crawl (low bear crawl)
  3. Mountain Climbers (slow, controlled)
  4. Rainbow Squats (reach overhead as you stand)

• Game Break (30–45 seconds) after Round 1: “Red Light, Green Light” sprint in place

Cool‑Down (2 minutes)

• Slow walk + deep breaths × 60 seconds
• Stretch: calf, quad, shoulder reaches (short holds), then a big “star stretch” × 60 seconds

Gamify it

• Points: 1 point per exercise finished, +3 bonus for great form. 10 points = pick the family playlist.

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Ages 9–12: 20‑Minute “Skill Circuit” (No/Low Equipment)

Warm‑Up (3 minutes)

• Easy jog in place × 60 seconds
• Inchworms × 4
• Lateral shuffles: two sets of ~10 yards (or 10 steps each way)

Main Circuit (15 minutes)

• Perform 30 seconds work, 20 seconds rest. Complete 3 rounds.
  1. Squat to Reach (bodyweight)
  2. Plank High‑Fives (face a partner or tap opposite shoulder solo)
  3. Skater Hops (stick the landing softly)
  4. Push‑Ups (elevate hands on couch if needed)
  5. Fast Feet + Sprint in Place (5 sec fast, 5 sec easy repeat)

Cool‑Down (2 minutes)

• Walk, then hold gentle stretches for quads, hamstrings, and shoulders

Optional tools (if you have them)

• Mini‑band around knees for squats; light med ball (2–4 lb) for a controlled squat‑to‑press; tape lines for agility patterns.

Coaching cues

• Knees track over mid‑toes in squats; land skater hops quietly; keep body straight in planks.

Gamify it

• Rep Challenge: try to match the same reps each round. Beat your score in 2 movements? Earn a badge.

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Teens (13–17): 25‑Minute “Build & Burn”

Warm‑Up (4 minutes)

• Jog or jump rope × 90 seconds
• World’s Greatest Stretch × 2/side
• High knees × 15 seconds → butt kicks × 15 seconds (repeat)

Strength + Cardio Intervals (18 minutes)

• Format: 40 seconds work, 20 seconds rest; 3 rounds.
  1. Reverse Lunge to Knee Drive (switch every rep)
  2. Push‑Ups or Elevated Push‑Ups
  3. Hollow Body Hold or Dead Bug
  4. Broad Jumps followed by a quick back‑pedal (bone‑strengthening impact; stick landings)
  5. Fast Shuffle + Plant‑and‑Cut (2–3 steps each way)

Cool‑Down (3 minutes)

• Easy walk; then calf, quad, hip‑flexor, chest stretches (10–20 sec holds each). Save longer holds for after workouts (see AAP youth resistance training guidance).

Safety notes

• Use forgiving surfaces and focus on soft landings (knees bend, hips back). Teens interested in weights should build up gradually with coaching; supervised resistance training is beneficial when well‑programmed.

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Parent–Child Partner Mini‑Circuit (8–12 minutes)

Do 3 rounds; 30 seconds on, 15 seconds off per move.

1. Wheelbarrow Walks (swap roles each round)
2. Plank High‑Fives (knee or toe plank)
3. Squat & Pass (light ball or pillow)
4. Mirror Shuffles (leader moves side‑to‑side; partner mirrors)

Make it a game

• Count total high‑fives or passes; try to beat last time next session.

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Weekly planner to hit 60 minutes/day

Use this sample planner to reach the daily goal. “Total Active Minutes” reflects only moderate‑to‑vigorous activity. This sample is for a child aged 9–12—adjust activities based on your child’s age and interests.

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Equipment swaps (use what you have)

• No weights? Use filled water bottles, a backpack with soft items, or resistance bands.
• No ladder? Tape lines on the floor or draw chalk boxes.
• Limited space? Choose in‑place options (fast feet, squat‑to‑reach, lateral steps).

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Fuel and fluids: quick wins

• Offer water before, during, and after. Add a small snack 30–60 minutes prior if needed (fruit + yogurt, crackers + cheese). Explore our list of healthy snacks for kids.

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Make it stick: simple gamification toolkit

• Progress chart: 3 stickers/week for movement days; 12 stickers = pick the weekend hike or family movie.
• Badges: “Quiet Landings” (soft landings), “Form First” (knees over toes), “Coach’s Helper” (encouraged a sibling/parent).
• Skill of the Week: skipping, single‑leg balance, or plank hold—track the best effort.

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Track progress with BodySpec DEXA: monitoring growth and development over time

For active families and teen athletes, tracking growth‑related markers is a powerful way to monitor progress. Our DEXA safety guide explains that a full‑body scan is about 4–5 µSv—roughly half a day of natural background radiation (BodySpec radiation guide). A BodySpec DEXA scan measures key metrics like bone density, regional muscle development, and where the body stores fat—all with a precise, low‑dose scan.

• Safe across ages: DEXA uses two low‑energy X‑ray beams and is considered safe for specific clinical or athletic monitoring purposes under professional guidance. For minors, a parent or legal guardian must be present to provide consent (Is a DEXA scan safe?).
• How often to scan: Every 8–12 weeks is a practical rhythm to observe trends in lean mass, bone metrics, and visceral fat; learn more in our guide on how to prepare for your BodySpec scan.

Used thoughtfully, these insights support long‑term athletic development and help celebrate healthy, age‑appropriate progress—not just changes on the scale.

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FAQs

How long should kids exercise each day?
Children 6–17 should accumulate ≥60 minutes/day of moderate‑to‑vigorous activity, with vigorous, muscle‑strengthening, and bone‑strengthening activities on at least 3 days/week (CDC guidelines; U.S. Guidelines).

Are push‑ups, squats, and light weights safe for kids?
Yes—when technique is coached, loads are modest, and sessions are supervised. The practice is supported by the American Academy of Pediatrics (AAP guidance on youth resistance training).

What’s the best type of warm‑up for kids?
A short dynamic warm‑up that raises temperature and rehearses movement is ideal before activity; save longer static stretches for the cool‑down (see AAP youth resistance training guidance). Need ideas? Try our Dynamic Warm‑Up guide.

How do I keep my child engaged?
Gamify the session, rotate exercises weekly, include choice (let them pick 1–2 moves), and weave in mini‑games like “Red Light, Green Light.” Many pros use game‑based formats in youth sessions (see examples from ACE Fitness).

My child has a medical condition. Can they follow these workouts?
Check with your pediatrician, especially for conditions like uncontrolled hypertension, certain cardiac issues, seizure disorders, or recent illness/injury. The AAP recommends medical evaluation for specific pre‑existing conditions before resistance training (AAP guidance on youth resistance training).

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This guide is for educational purposes and focuses on wellness applications. Always follow your pediatrician’s advice for your child’s specific needs.