Easy exercises for kids at home

Ten easy exercises kids can do at home are arm circles, jumping jacks, star jumps, high knees, squats, wall sits, planks, mountain climbers, glute bridges and supermen. None of them need equipment, and you can lead them all in a small space. Do each one for 20 to 30 seconds, and put five together for a session of five to ten minutes.

Kids learn these moves by copying, so the easiest way to lead them is to do them too. Below is a kid-friendly way to do each one, a short session to start with, and how to change it for younger and older kids.

How much exercise do kids need?

Children and teens aged 5 to 17 should do at least 60 minutes of moderate to vigorous activity a day, according to the guidelines in Australia, the UK and the US. The Australian guidelines say "More is better", and that the 60 minutes doesn't have to happen all at once.

On at least 3 days a week, the Australian guidelines say part of that hour should be activities that strengthen muscle and bone, such as running, climbing, push-ups, sit-ups and yoga. The NHS lists jumping and, for young people, sit-ups and press-ups.

A short session at home is a small part of a child's day. Most of their activity comes from play, sport and getting around, so the moves below are handy for days when that isn't happening, like when it's pouring outside. Our guide to indoor exercise games for kids has more ideas for those days.

How do you lead exercises with kids?

Do each move with them, and keep it short. A few things make it easier:

• Show it first. Do two or three slowly while they watch, then go together.
• Give moves a picture. "Make a star" and "sit in an invisible chair" are easier to follow than instructions about knees and hips.
• Count out loud. Count together, or let them count down the last five seconds.
• Cheer them on. Leave most of the form for later, and say something when they try hard or hold on longer than last time.
• Finish early. Stop while they're still enjoying it, rather than pushing for one more round.

Clear some space first, and go barefoot or in shoes, since socks slip on floorboards. If a move hurts, swap it for another. If your child has a health condition or an injury, check with your doctor about what's right for them.

Ten easy exercises for kids

The first six are done standing, and the last four on the floor. A mat or rug helps for those.

Standing moves

• 
  Arm circles

  Arms out to the sides like aeroplane wings, then draw small circles that grow bigger. Switch direction halfway. It's a good first move while everyone finds a spot.

• 
  Jumping jacks

  Feet together and hands by your sides, then jump the feet out as the hands meet above your head, and jump back in. If arms and legs together is tricky, practise the legs first and add the arms later.

• 
  Star jumps

  From a small crouch, jump up and spread arms and legs wide to make a star, then bring them back in before landing. Land softly on the balls of the feet.

• 
  High knees

  Run on the spot, lifting the knees up towards hip height and pumping the arms. Tell them the floor is hot sand, so their feet can't stay down for long.

• 
  Squats

  Feet about shoulder-width apart and arms out in front, then sit back onto an invisible chair and stand up again. Ask them to keep their chest up and look straight ahead rather than at their feet.

• 
  Wall sit

  Back against a wall, walk the feet out a little and slide down into the invisible chair, then hold. Kids go as low as feels comfortable, and you count while everyone holds on.

Floor moves

• 
  Plank

  On forearms or hands, with the body straight like a plank of wood from head to heels. Knees down is fine. Count how long they hold it and see if they can beat it next time.

• 
  Mountain climbers

  From a plank on straight arms, bring one knee in towards the chest, then swap, as if running along the floor. Start slowly so their hips stay low.

• 
  Glute bridge

  Lie on your back with knees bent, feet flat and hands by your sides, then lift the hips until the body is straight from knees to shoulders. Hold at the top for "one elephant", then lower.

• 
  Superman

  Lie face down with arms stretched out in front, then lift the arms, chest and legs off the floor and hold for a second, like flying. Keep looking at the floor rather than tipping the head back.

How do you put the moves together?

Pick five, mixing standing and floor moves, and do each one for 30 seconds with 30 seconds of rest. Once through takes five minutes, and twice takes ten. Here's one to start with:

Next time, swap in the other moves: jumping jacks for star jumps, a wall sit for squats, glute bridges for supermen and mountain climbers for the plank. Kids can also choose the moves themselves, or draw each one on a card and shuffle the pile. If you'd like to join in with your own workout, our guide to family workouts at home has a 12-minute session for everyone.

How do you change it for different ages?

Make it shorter and more playful for little kids, and longer and harder for older ones.

• Under 5. The Australian guidelines recommend at least 3 hours of activity a day for toddlers and preschoolers, through the day, and say it "should be fun and encourage exploration and discovery". Don't worry about timing or form. Copy a few seconds of each move, with jumping and dancing in between.
• 5 to 12. The session above as it is. Older kids in this group might want 40 seconds of work, or a third round.
• Teens. They can add harder moves like push-ups and lunges, and follow a workout on their own. Our guide to workouts for teens at home has a routine and how to progress it.

For something calmer, such as before bed, yoga with kids has poses to do together.

Leading the moves with Streaks Workout

Streaks Workout is made for grown-ups, but every move in this guide is in it, so it can run the session while you join in. Squats, jumping jacks, wall sits, the plank, mountain climbers, glute bridges and supermen are built in. Star jumps and high knees come in the free All-Rounder pack, and arm circles in the free Shake It Out pack. Each move has its own animation for kids to copy, and the voice coaching calls out each move and keeps time, so nobody's watching a stopwatch.

Build the session above as your own workout on your iPhone, and it syncs to your iPad and Apple TV through iCloud. On the TV, the figure is big enough for the whole room to copy, and our Apple TV workouts guide covers setting up the space. The app and its Workout Packs work with Family Sharing, so a teenager can use the family's copy on their own device.

Common questions

What exercises can kids do at home?

Simple bodyweight moves work well: jumping jacks, star jumps, high knees, squats, arm circles, wall sits, planks, mountain climbers, glute bridges and supermen. None of them need equipment, and kids can learn them by copying you.

How long should a kids' workout be?

Five to ten minutes is plenty for a session at home, with each move lasting 20 to 30 seconds. The guidelines recommend at least 60 minutes of activity a day for children aged 5 to 17, but it doesn't have to be in one go, and play and sport count too.

Can kids do strength exercises?

Yes. The Australian guidelines recommend muscle and bone strengthening activities on at least 3 days a week for children and young people aged 5 to 17, and list push-ups, sit-ups and yoga among them. If your child has a health condition or an injury, check with your doctor first.

How do I get my kids to exercise at home?

Do it with them, keep each move short, and give them a say, such as picking the next move or counting down the last five seconds. Games help too, like freeze during star jumps or the floor is hot sand during high knees.

Sources

1. Australian Government Department of Health, Disability and Ageing. Recommendations for children and young people (5 to 17 years). Updated 13 March 2026. health.gov.au
2. Australian Government Department of Health, Disability and Ageing. Recommendations for infants, toddlers and preschoolers (birth to 5 years). Updated 13 March 2026. health.gov.au
3. NHS. Physical activity guidelines for children and young people. Reviewed 23 October 2024. nhs.uk
4. Centers for Disease Control and Prevention. Physical activity recommendations for children. 4 December 2025. cdc.gov