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Strength at home

Animal moves for kids: a 15-minute active play workout

Children need to be active for an average of at least an hour a day, and to build their muscles and bones across the week with things like jumping and climbing. This is a game, not a workout: do the animals in any order, let children name their own, and stop while it's still fun. Do it with them. The amounts are our suggestion, so let children do more or less.

15 minBeginner16 movesA wallHip flexors · Calves · Shoulders · Abs · Glutes · Quads
Follow along: a timer, a cue and the next move, one step at a time.

Wake up the animals

  1. Standing march1 min
    Beginner · Hip flexors, Abs, Glutes · 3D demoMarch like soldiers, arms swingingHarder: Standing band hip flexion
  2. Jumping jack20 s
    Beginner · Calves, Shoulders, Quads · 3D demoStar jumps. Upstairs, or with a little one? Step them out insteadHarder: Mountain climbers

Animal circuit

2 rounds · Rest 30 s, or as long as they need

  1. Bear CrawlAcross the room and back
    Intermediate · 3D demoBear: hands and feet on the floor, knees just off itHarder: Spider crawl (low push-up knee drive)
  2. Crab WalkAcross the room and back
    Intermediate · 3D demoCrab: tummy up, walk on hands and feet
  3. Inchworm walkout4 inchworms
    Intermediate · Abs, Shoulders, Hamstrings · 3D demoWalk the hands out to a plank and backEasier: Forearm plankHarder: Plank walk-up
  4. Ankle bounces (mini pogo)15 bunny hops
    Beginner · Calves, Shins · 3D demoSmall, quick and quietHarder: Pogo hops
  5. Standing broad jump with stuck landing4 frog leaps
    Intermediate · Glutes, Quads, Hamstrings · 3D demoJump forward and freeze like a statue when you landEasier: Snapdown to athletic landingHarder: Single-leg hop and stick
  6. Single-leg stand20 s each leg
    Beginner · Hip abductors, Calves, Glutes · 3D demoFlamingo: who can wobble least?Easier: Tandem stance and heel-to-toe walkHarder: Single Leg Reach Matrix

Strong animals

  1. Bodyweight squat10 reps
    Beginner · Quads, Glutes, Hamstrings · 3D demoSit back onto an invisible chairEasier: Sit squat (partial squat)Harder: Dumbbell goblet squat
  2. Knee push-up5 to 8 reps
    Beginner · Chest, Triceps, Shoulders · 3D demoSeal push-ups; full push-ups for older childrenHarder: Push-up
  3. Glute bridge10 reps
    Beginner · Glutes, Hamstrings, Abs · 3D demoMake a bridge high enough for a toy car to drive underEasier: Pelvic tilt into bridgeHarder: Glute kickback (quadruped hip extension)
  4. Forearm plank15 to 20 s
    Intermediate · Abs, Shoulders, Glutes · 3D demoCrocodile: still and straightEasier: Stomach vacuum (drawing-in)Harder: Plank walk-up

Calm animals

  1. Downward-facing dog (Adho Mukha Svanasana)3 slow breaths
    Beginner · Shoulders, Hamstrings, Calves · 3D demoDogEasier: Extended puppy pose (Uttana Shishosana)Harder: Half handstand at the wall (Ardha Adho Mukha Vrksasana)
  2. Low cobra (Bhujangasana)3 slow breaths
    Beginner · Back, Chest, Shoulders · 3D demoSnake: hiss on the breath outHarder: Cobra pose (Bhujangasana)
  3. Tree pose (Vrksasana)20 s each side
    Beginner · Glutes, Hip abductors, Calves · 3D demoTree: a hand on the wall if you wobbleHarder: Standing hand-to-big-toe pose (Utthita Hasta Padangusthasana)
  4. Child's Pose (Balasana)30 s
    Beginner · Back, Shoulders, Glutes · 3D demoSleepy mouseHarder: Extended puppy pose (Uttana Shishosana)

Tips

  • It counts towards the hour a day, and the jumping and animal moves count towards the muscle- and bone-strengthening activity the WHO asks for on at least 3 days a week.
  • Clear the space, use a soft floor or grass, and go barefoot or in trainers. Stay with younger children.
  • Under-5s don't need a routine: lots of active play, climbing and jumping through the day does the job.
  • Stop if anything hurts. Call 999 if a child faints while exercising.
  • Children with asthma or type 1 diabetes can join in: follow their plan and keep their inhaler or hypo treatment nearby.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

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Questions people ask

How long does the animal moves for kids: a 15-minute active play workout take?

About 15 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A wall. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 7 of its 16 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.