Michelle Obama is to thank for the recent push to get kids healthy with the Let’s Move Campaign. There is absolutely no reason for kids to be overweight or obese, and it honestly hurts my heart to see children headed down the path towards chronic disease.”Back in the day” we used to run around outside all of the time, whether it be biking, or playing tag, many of us achieved the 60 minutes per day of play time the Centers for Disease Control (CDC) recommends. We can’t blame our children, but only ourselves. Not only should we begin taking better care of ourselves, we also have the responsibility of teaching our children better diet and exercise habits, starting with a kid safe workout routine. The CDC explicitly states what our children need to stay physically fit:

  • 60 minutes of physical activity each day, with 3 days per week of vigorous activity.
  • 3 days per week of muscle strengthening activities (pushups, situps, gymnastics, etc.), which can be included in the 60 minutes per day of activity.
  • 3 days per week of bone strengthening activities (jumping rope, running, etc.), which can also be included in the 60 minutes per day of activity.

I understand that one hour per day, in addition to all of your other responsibilities, can be quite difficult to achieve. Although these guidelines, “guide” us, a general rule is to make sure your children have an hour of playtime, whether it is organized or not. Recognizing the need for kids to be more active, video game systems, such as the Nintendo Wii, Playstation 3 Move and XBox 360 Kinect, have been designed to help increase physical activity while indoors.

Kids should also be introduced to a structured exercise program (that they can do with you!). A 30-Minute Kid Safe Workout for your child is perfect because it teaches them structure, they learn multiple exercises, learn to follow video instructions, and will at least learn how to count! This workout meets CDC guidelines and should be incorporated into your child’s play time. Your child should know how to properly perform push ups and and sqauts. The whole family can do this kid safe workout together!  Make a competition out of it if you desire. Let’s move!


Perform each exercise for 90 seconds. Finish all of the exercises, take a one-minute break, and then repeat.

If you are using a heavy weight to build muscle, move at a slower pace. If you are using a lighter weight, you may go at a faster pace to build endurance.

When you finish this kid safe workout, post your kid’s time below. Next time you come back to the site, you will be able to reference it.

First off: (Click the exercise to view the demonstration video)

Jog in Place- This exercise is straightforward. To make jogging in place fun, be creative. Count how many steps your child takes in 90 seconds. Have your child count with you. As this becomes easier, count two steps as one.

(Modified) Push Ups- Have your child us the “modified” approach, and break this one up into 5 sets of 5 or 10 pushups for a total of 25 or 50 reps. Encouragement is key here.

Squats – Every child should know how to do squats, and perform them often as they encourage healthy bone development and lower extremity strength. Have your child squat 90 seconds, with a few seconds rest as needed. Time them and have them do as fast as possible.

Jump in Place, or Jump Rope– Jumping is the best exercise for bone development. The impact from hitting the ground encourages bone growth, which will decrease the risk of fracture in your now active child. Have them jump as fast as possible.

Pilates Crunch- Your child will have to do crunches at some point in Physical Education Class, and should be a pro at performing this classic exercise. You may hold your child’s feet, which will make it easier for you to coach them and provide encouragement. Because crunches can be challenging, I recommend breaking these up into 10 second holds until your child’s endurance improves. Building core strength early on is instrumental in preventing future problems.

Wall Sits– A great exercise for posture and lower extremity strength. Have your child hold Wall Sits for a total of 90 seconds, that can be broken down into multiple sets as needed. Perform these with your child to make a challenge out of it.

Finally, the Superman exercise is instrumental in building back and core strength. Break up into 10 second intervals and increase as you child progresses. Finish the last 90 seconds of the workout with the Superman, and don’t forget to tell them this is the “actual exercise” superheros do… 🙂

Don’t forget to repeat the circuit!

Nice work in completing this kid safe workout routine! Post your time below to track your time on Facebook and encourage others!

Click here to find out how to optimize your post-workout recovery!

Congratulations on stepping up as a parent and role model for your family.