7 Easy & Effective Workouts You Can Do With Your Kids

7 Easy & Effective Workouts You Can Do With Your Kids

No time to exercise? Here’s how to squeeze cardio in with your kids in tow!


By: Maressa Brown

Even if you’re an early riser or have access to daycare at your local gym, finding a way to fit in exercise as a busy mom can be challenging -- to say the least! You may also feel torn about spending time trekking on the treadmill when you’d much rather be hanging out with your tot. Thankfully, there are plenty of ways moms can exercise with their little ones in tow! Here, 7 ways to get in a workout and enjoy playtime with your kiddo in one fell swoop.

1. Go for a bike ride together. If the weather is fine, one of the easiest ways to corral your bigger kids for dedicated exercise time is by hitting the park and riding bikes together. If your children are too young to ride their own bikes, you can try connecting a child carrier to your bike or attaching a child bike seat. Pulling the extra weight will boost your calorie burn!

2. Do housework while wearing your little one. If your kiddo is small enough to be worn, you could try wearing him or her while doing chores around the house. Some moms attest to losing 70 pounds in a year thanks to babywearing during everyday activity. There’s even a fitness program called The Babywearing Workout you can try!

3. Sneak fitness into commercial breaks. If you’re snuggled up on the couch watching cartoons, you can use the commercial breaks as an opportunity to “challenge” your kids to pushups or even spend a minute or so in different kid-friendly yoga positions (like tree pose, or Vriksasana, in which you stand up straight, extend arms out to either side, lift your right foot while turning your knee out and place your foot above or below your left knee, raise your arms overhead and then repeat on the other side).

4. Throw a dance party. Who doesn’t love to put on a playlist of favorite tunes and have an impromptu fiesta? Not only can you include kids of all different ages in the cardio workout (which, let’s be honest, doesn’t feel like one at all!), but you can also burn around 220 calories in just 30 minutes!

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5. Go for a jog ... with your stroller. Jogging strollers are so popular for a reason! While your little one gets a breath of fresh air, you can walk, jog, or even run with them safely along for the ride.

6. Try the “recess” workout. Going to the playground with your kids might be a typical afternoon routine, but parents may prefer to stick to the sidelines. Instead, try jumping into a swing to burn 100 calories every 30 minutes and target your quadriceps and hamstrings (the front and back of your thighs). You could also do tricep dips on a park bench nearby.

7. Turn a backyard game into high-intensity interval training (HIIT). Games like “Red Light, Green Light” and Tag aren’t only fun for kids. They can also be easily modified to get your heart rate up big time. Depending on how you tackle your own routine, according to FitnessBlender.com, you could burn up to 266 calories in just 20 minutes.

What’s your favorite way to sneak in fitness when you’re with your kids?



Maressa Brown is a senior staff writer for The Stir. She loves writing about and reading up on health/fitness, relationships, and pop culture – preferably on a beach somewhere.

Image ©iStock.com/Arand

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