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Getting a workout in with kids around doesn’t have to be complex. In fact, it can even be fun! The secret isn’t finding time without the kids. The secret is inviting the kids to workout with you. Here’s a look at some home workouts for kids and parents to do together!

For families with Littles (kids ages 0 to 2 years)

  • Use your baby as a barbell

OK, not literally. But lifting your wee one up and down can be a great way to bond and squeeze in a workout at the same time.

  • Squats

Give it a whirl: Three times a week, with your baby safely stowed in a front carrier, crank out three sets of 10 squats and forward lunges. If you do this workout for a couple of months, as your baby gets heavier, you’ll get stronger.

  • Lunges

Step forward and bend your front knee to a 90-degree angle. The goal is to have your back knee touch the ground without letting your front knee extend past your toes. To make it harder, carry (small) children in each arm and lunge as you walk across the room.

If you’ve got school-age kids (ages 3 to 10)

Give them choices. Try to make choosing to exercise feel like their idea. Creating a “family challenge” chart that tracks their exercise each day may also get them excited about moving. Every time they complete their daily activity, reward them with a sticker for the chart.

  • Star Jumps

Kids love these! Stand tall and then explosively jump into the air, expanding your legs and your arms so that you look like a large “X” in the air. At the height of the jump, be sure to exclaim, “I’m a STAR!”

  • Sit-Ups

Another classic. Feel free to tuck your toes under the sofa or coffee table if you need a bit of support, or, ask your kids to hold your feet and vice versa.

  • Burpees

Who is up for the challenge? Start with a jump up, then drop to a plank, add a push-up, and then jump back up. It should be one fluid motion and try to not pause between repetitions. Make it a bit easier by opting out of the push up if you need to.

  • Planks

Elbows on the floor and balanced on your tiptoes, go eye-to-eye and see who can last the longest. 30 seconds is considered the gold standard. For fun, ask your smallest child to sit on your back and see how long you last.

  • Butterfly Kicks

Lay flat on your back, and extend your legs straight out. Imagine a swimmer, and begin to flutter kick your legs without bending at the knee. Start with your feet high off of the floor, as the move gets more difficult the closer the action is to the floor.

For tweens and teens

  • Go for a walk, jog, or bike ride

Teenagers are complicated. They’re developing their sense of independence and starting to explore their own interests away from home. Find an activity your older child likes. Hiking, jogging, running, or cycling are all great options.

Snag a fitness timer from the app store on your phone to time your workout. Aim for 40 seconds of work, followed by 10 seconds of rest. Alternate through the activities above and aim for a 30-minute workout.

 

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