At-home workouts for kids | Get moving with these fun exercise videos

Designed to get the whole family involved, our selection of indoor workouts are a great way to decompress after a busy day at school or to get your kids up and moving during the holidays. You’ll quickly see the benefits in them, as regular exercise promotes movement as something to be enjoyed.

Following along to a fun and engaging workout video will help improve their cognitive and motor function and reduces stress in a fun and light-hearted setting.

Activity #1

Designed to: raise heart rate by getting children up and moving about

Perfect for: 5 – 11- year- olds

Join Olivia, personal trainer at Nuffield Health Cambridge, in this 15-minute workout focused on getting your kids up and moving. She’ll take them through a series of fun exercises to improve their cardiovascular fitness, strength and flexibility.

This workout is all about boosting their energy levels – all from the comfort of your home. You can rinse and repeat the routine as many times as you want. We also recommend focusing more time on the exercises your children find fun, as it’s a great way to stay engaged and keep them moving for longer.

• Warm up
• Clock lunges
• Mountain climbers
• Crab walks
• High lunges
• Bear crawls
• Dead flies
• Spotty dogs
• Bunny hops
• Plank
• Single leg reach
• Boxing sit ups
• Cool down

Activity #2

Designed to: improve flexibility and loosen our muscles

Perfect for: all ages

Click here to learn more about this workout

Get moving with Stephen, Personal Trainer at Nuffield Health Crawley. Stephen leads a short routine focused on flexibility and body movement. He’ll take them through a series of simple exercises to improve their cardiovascular fitness, strength and flexibility.

Perfect for following along in the comfort of your home, this routine is a great way to break up the day during the holidays.

• Warm up
• Balance exercises
• Jump squats
• Cardio buster
• Butterfly stretch
• Figure four stretch

Activity #3

Designed to: promote flexibility and reduce joint pain

Perfect for: teenagers

Sometimes children need some help relaxing and winding down. Stretch and release your body with this 5-minute yoga flow session most suitable for teenagers and adolescents looking to explore flexibility and yoga. This quickfire session is great for calming down before bed and features poses and stretches based around the back, plank and child's pose.

• Full body stretch
• Triangle pose
• Pigeon pose
• Child's pose
• Breathing

Why is movement important for children?

Due to it being a period of high physical growth – something that requires a lot of energy, children typically need more exercise to feel comfortable and at ease. Being active and running around is also an important outlet for children to maintain their emotional wellbeing.

If your child comes home from school without having a good run around, you’ll likely know about it in the evening. They might appear moody and irritable, or they might be ready to let it all out now they’re in a more comfortable environment.

All children are different and finding a way for your child to be more active might seem difficult. If they don’t feel comfortable giving it their all in P.E. or they’re not the most active in the playground, finding a suitable at-home video to exercise along to might help.

What else can exercise help children with?

The benefits of exercise in children extend far beyond the physical. Exercise is a great way to promote long-term concentration and emotional wellbeing whilst teaching children to understand proprioception and the way their bodies interact with the world.

Take a look below to see just what exercise in children can help promote:

• Motor skills development: video workouts incorporate a variety of movements and exercises that help children develop their gross and fine motor skills. Activities like jumping, skipping, balancing, and stretching are also great
• Bone and muscle strength: Engaging in video workouts that involve weight-bearing exercises, such as jumping jacks or lunges, can promote the development of strong bones and muscles in children
• Improved concentration and cognitive function: physical activity has been linked to improved cognitive function and enhanced focus in children. Engaging in video workouts can stimulate the brain, increase blood flow, and improve concentration, which can positively impact academic performance
• Social interaction: some video workouts for kids include elements of group participation or encourage children to exercise with their peers or family members. This helps foster social interaction, teamwork, and a sense of belonging, even if the exercise is done virtually
• Build healthy habits for life: By engaging in video workouts, children develop a habit of regular physical activity, hopefully setting the foundation for a long-term commitment to managing their health and wellbeing.

How much should children be exercising?

The NHS advises that children over five should aim to achieve an average of around 60 minutes of moderate to vigorous exercise per day. This number has room for all different types of physical activity, and can include things like:

• Running around at playtime
• Playing football
• Engaging in sports classes after school
• P.E. lessons
• Playing in the park after school
• Sports sessions at the weekend
• Riding their bike

What do our kids exercise videos involve?

At Nuffield Health, we understand that no two children are the same. Age is a big factor, but things like fitness, physical ability and concentration levels also differ from child to child.

We’ve put together a selection of workouts for kids that you can perform easily at home. Follow along at your own pace and pick the exercises your children like doing the most.

Convenient and accessible

We understand that motivating children to exercise can be difficult. Sometimes, half the battle is getting children to and from their sports club or playground.

Video workouts are convenient and accessible and can be enjoyed in the comfort of your own home all year round. You can rewind, clip and save bits you like for later, making them great if your child has difficulty concentrating. Exercising at home makes it easier for kids to incorporate movement into their daily routine, regardless of weather conditions or other limiting factors.

Last updated Tuesday 23 January 2024

First published on Wednesday 23 August 2023