Staying active is just as important for kids as it is for adults, but finding the right kind of exercise for different age groups can be a challenge. Children aren’t miniature adults; their bodies are constantly growing, and their physical abilities evolve at different stages. That means the best workouts for kids should be fun, developmentally appropriate, and engaging enough to keep them moving without feeling like “exercise.”
Whether you’re looking for ways to help your toddler burn off energy, keep your elementary-aged child engaged in physical activity, or encourage your teenager to stay active, this guide will break down the best workouts for kids based on age groups and provide practical ideas to make fitness a natural part of family life.
Why Kids Need Exercise
Before diving into the best workouts for kids, let’s talk about why exercise is important for young bodies and minds.
According to the Centers for Disease Control and Prevention (CDC), children need at least 60 minutes of moderate-to-vigorous physical activity per day. Regular exercise helps:
🏋️♂️ Build strong bones and muscles
❤️ Improve cardiovascular health
🧠 Boost mental health and reduce anxiety
🎯 Improve focus and academic performance
😴 Promote better sleep habits
🌱 Encourage lifelong healthy habits
The key is to match activities with the child’s developmental stage so that fitness remains enjoyable rather than feeling like a chore.
Age-Appropriate Exercise Ideas for Kids
👶 1-3 Years Old: Toddler Fitness (Unstructured Play is Key!)
At this stage, movement is all about exploring and developing motor skills. Toddlers don’t need structured workouts, but they do need opportunities to move throughout the day.
Best Activities for Toddlers:
- Dancing – Turn on music and let them wiggle, jump, and spin!
- Chasing bubbles – This builds agility and coordination.
- Toddler yoga – Poses like “downward dog” and “butterfly” encourage flexibility.
- Ball rolling & tossing – Develops hand-eye coordination.
- Obstacle courses – Use pillows, tunnels, and soft objects to create safe challenges.
- Outdoor walks & nature exploration – Let them explore different textures and terrains.
💡 Tip: Keep workouts short (10-15 minutes at a time). During this stage of development, physical activity occurs in intermittent bursts rather than extended durations.
👦 4-6 Years Old: Preschool and Kindergarten Fitness
At this stage, kids start developing balance, coordination, and basic sports skills. They’re still driven by play, so exercise should be imaginative and engaging.
Best Workouts for Preschoolers:
- Animal Walks – Pretend to be different animals (crab walk, frog jumps, bear crawl).
- Hopscotch – Great for balance and coordination.
- Follow the Leader – Encourage movement variety like skipping, jumping, and twirling.
- Bike or Trike Riding – Improves leg strength and endurance.
- Simple Ball Games – Kicking, catching, or throwing helps with coordination.
- Freeze Dance – Builds endurance while keeping them entertained.
💡 Tip: Encourage family involvement! Preschoolers love mimicking parents, so be active with them.
🧒 7-10 Years Old: Elementary School Fitness
This is a great age to introduce more structured activities while still prioritizing fun. Kids in this age group benefit from team sports, coordination drills, and activities that build endurance.
Best Workouts for Elementary-Aged Kids:
- Jump Rope – Boosts cardiovascular endurance and coordination.
- Relay Races – Create backyard or park relay courses with fun challenges.
- Martial Arts or Gymnastics – Improves discipline, flexibility, and strength.
- Swimming – A low-impact full-body workout.
- Sports Drills – If they enjoy a sport (soccer, basketball, etc.), practice basic drills.
- Hiking – A great way to stay active while exploring nature.
💡 Tip: Try Just Dance or active video games that encourage movement.
👧 11-13 Years Old: Tweens and Pre-Teens Fitness
The 11 – 13 range is when kids develop greater strength, endurance, and agility. They’re also forming long-term attitudes toward fitness, so keeping activities social and engaging is important.
Best Workouts for Tweens:
- Circuit Training – Bodyweight exercises like push-ups, squats, and lunges build strength.
- Running or Jogging Clubs – Builds endurance and self-discipline.
- Rock Climbing or Parkour – Increases agility, coordination, and strength.
- Group Sports (Basketball, Soccer, Volleyball, etc.) – Encourages teamwork.
- Dance Classes (Hip-Hop, Ballet, etc.) – Improves rhythm and cardio fitness.
- Resistance Bands – A safe introduction to light strength training.
💡 Tip: Make workouts social—invite friends to join, or try family fitness challenges.
🏋️ 14-18 Years Old: Teen Fitness and Strength Training
Start incorporating structured workouts like strength training, running, and high-intensity activities. At this age, developing consistency is key.
Best Workouts for Teens:
- Weight Training – Introduce proper form with bodyweight first, then progress to weights.
- High-Intensity Interval Training (HIIT) – Short, powerful workouts to build endurance.
- Yoga or Pilates – Helps with flexibility and stress management.
- Sports Leagues or Intramural Teams – Great for social and physical development.
- Biking or Running – Excellent for cardiovascular fitness.
- Calisthenics (Pull-ups, Dips, and Push-ups) – Builds foundational strength.
💡 Tip: Avoid excessive weightlifting at this stage; focus on technique and injury prevention.
How to Keep Kids Motivated to Stay Active
Here are a few tried-and-true methods for keeping kids engaged in fitness:
Make It Fun 🎉: Play-based workouts are always more effective than structured routines.
Set a Good Example 👨👩👧👦: Kids are more likely to stay active if they see their parents prioritizing fitness.
Use Rewards & Challenges 🎁: Create a family fitness challenge with small rewards.
Limit Screen Time 📵: Encourage movement before screen-based entertainment.
Encourage Variety 🌈: Let kids explore different activities to find what they enjoy.
Recommended Reads from Other Blogs
- The American Academy of Pediatrics: “How Much Exercise Do Kids Need?”
- Verywell Family: “The Benefits of Exercise for Kids”
- Nerd Fitness: “Strength Training for Kids: Is It Safe?”
Final Thoughts: Building a Lifetime Love for Fitness
The best workouts for kids are age-appropriate, engaging, and fun. Whether it’s a toddler learning to balance, a tween testing their endurance, or a teen lifting weights for the first time, movement should always feel enjoyable—not forced.
By incorporating exercise into daily life, setting a positive example, and creating opportunities for active play, you can help kids develop a lifelong love for fitness.
What’s your family’s favorite way to stay active? Share your thoughts in the comments!