Finding time to exercise as a parent can be tough—but what if your workout could double as quality bonding time with your kids? This fun and simple 7-minute workout is perfect for getting everyone moving, smiling, and burning off some energy. No equipment needed, just a little space, a positive attitude, and a willingness to be a little silly!
Why Work Out with Your Kids?
Working out with your kids isn’t just about fitness—it’s about creating healthy habits, sharing laughs, and encouraging movement in a playful way. Studies show that children are more likely to stay active when they see their parents leading by example. Plus, this short burst of activity can lift everyone’s mood and boost focus for the rest of the day.
The Joyful 7-Minute Family Workout
🔁 Instructions: Do each exercise for 30 seconds, with a 10-second break in between. Repeat the circuit once or twice depending on energy levels.
1. Jumping Jacks Together
Start with a classic! Stand side-by-side and count your jumping jacks aloud. Add a silly move or shout “BOOM!” every 5 jumps to keep it fun.
2. Bear Crawls
Crawl like a bear across the room and back. Kids love this one! Keep your knees low and move opposite hand and foot together.
3. Squat & Reach
Do a squat, then reach high toward the sky like you’re grabbing a star. Bonus: shout out your favorite color or animal at the top!
4. Dance Break
Pick your favorite song and let loose for 30 seconds. Let the kids show you their wildest dance moves—no wrong moves here!
5. High Knees Tag
Run in place with high knees. Every few seconds, try to gently tag each other’s knees for a mini game of tag.
6. Superhero Pose
Drop into a superhero lunge and hold your “power pose” for a few seconds—then switch sides! Shout out your superhero name!
7. Group Stretch and Breathe
Finish with a group stretch—reach to the sky, then touch your toes. Take a few deep breaths together and give high-fives all around.
Tips to Make It a Daily Habit
- Keep it light and fun — no pressure!
- Let kids take turns picking exercises.
- Use a timer or fun playlist to keep track of time.
- Celebrate with a silly reward (like a dance party or sticker chart).