How to Get Your Kids Involved in Fitness
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As Mom’s we want the absolute best for our children. We hear it all over the news that obesity in children is on the rise and that all of our kids should be getting an hour of exercise per day! Doesn’t it drive you crazy that our kids get such limited physical education class at school? During the winter I find it particularly hard to keep my kids active. They go to school and end up having inside days because of rain and snow during the winter months then at the end of the day they come home completely stir crazy! We have 5 amazing kids so realistically I can’t put them all in hours and hours of extra curricular activities unless of course I want to go absolutley insane and work a few extra jobs.
This year while my husband took some time off we ended up having a lot of fun creating mini workouts for our kids and would lead them in some super fun CrossFit and HIIT style workouts in our little barn gym. We like to try to squeeze them in whenever our kids are bored, rowdy or just need to burn off some of that energy. After dinner my kids go absolutely bananas so we like to get them all doing something active in hopes that we can wind them down and get them in bed at a decent time!
Here are 3 great interval training workouts you can do to get your kids involved in Fitness!
Pick a hike or trail you and your kids can accomplish (up & down) in under 1 hour. Set a timer. Before you begin do a few basic stretches. Show your children the moves you will be doing and explain to them the items on the list you are searching for.
Start your walk/hike. Every 5 minutes stop and do 10 air squats. Meanwhile, encourage your kids to move at a swift pace while looking for the items on the list below. As every item is found complete the exercise listed beside it! Try and cycle through the list as many times as you can. I find my kids don’t like to hike fast so usually it isn’t going to be a huge workout for me. I try to keep in mind even though it isn’t the greatest workout for me it is certainly good for my kids bodies, minds and souls!
Find the Following and Complete the Exercises!
Sticks = 10 second sprints
Pinecones= 10 jumping jacks
Something bumpy = 10 high-knees
A piece of trash= 10 burpees or push-ups or planks
Any animal or insect= 10 walking lunges
Find the objects just once or if you want to challenge yourself and have been exercising for a while cycle through the list as many times as you can. Cheer each other on and have fun working out together!
Counting for Fitness
Set your music up in the living room, outside or anywhere you please and encourage your kids that it is only 8 minutes so it’s important to do your best!
8 min AMRAP (as many rounds as possible)
1 air squat
1 jumping jack
2 air squats , 2 burpees, 2 jumping jacks
3 air squats, 3 burpees, 3 jumping jacks
4 air squats, 4 burpees, 4 jumping jacks
Continue with 5, 6 , 7, 8…. as many as you can get up to in 8 minutes!
This is going to be exhausting but effective!! A great way to get in a quick workout and boost your (and the kids) metabolism for the rest of the day!
Team Workout – Relay Style
Put together a team of 2-4 people and complete the workout below. This is great for summer outside on the front lawn! One Person completes the workout and then runs back to the tag the next person in. Once you’ve gone through the whole team the first person starts over. Complete as many rounds as possible in 15 minutes of the following
10 Balls Slams (ideally with a slam ball but you could improvise! We used a medicine ball)
10 Air squats
5 Push- ups
Dumbbell Farmer Carry (small weights for kids but try to challenge yourself)
Here We are doing our best with the Relay!!
The kids and I have had a great week trying out these new Mommy and me workouts! . My kids have watched me workout from home over the last 10 years. They are learning so much by watching me commit to a healthy lifestyle every day. If you are knew to home workouts it can feel overwhelming and expensive! The first and most practical purchase when beginning to workout at home is couple good sets of dumbbells! You can do most kettlebell, dumbbell and even some CrossFit by making a small investment. I love that dumbbells are so versatile, can be taken anywhere and are relatively inexpensive compared a gym membership! Grab a light, medium and heavy set to make sure you can challenge yourself! Click here to order a great set from Amazon today!
I hope you enjoy trying these workouts and getting fit with your kids. Want something a bit more challenging? See my 5 favorite HIIT workouts here! My Fav~ 5 Crossfit Style~
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