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How to include your kids in your workout routine

Mother and daughter doing exercise in bed

Having a family is bliss, but there are so many other things in the life of a parent that gets ignored after they have children. It is a fact that moms tend to put their needs last. They will move mountains for their little ones, but once it's time to do something for themselves, they might be too tired. Many dads feel the same way also. But, that's not the best way to treat their body and mind, so let's help by showing them that they can have it all. Today, let's talk about how you can include your kids in your workout routine.

Do your workouts at home with kids

Gym memberships can be really pricey, and some parents feel guilty for wasting money on expensive workouts. Trading your gym routine for home training sessions is one of the money-saving tips to get you through the pandemic too. Of course, nothing can really replace the professional equipment you have at your gym, but your home can be a suitable replacement for the time being. If your kids can count, they can be great helpers when you do squats, sit-ups, push-ups, or any other exercise. And, if they are just getting familiar with numbers, you can count along.

Cycling together can be a great way to include your kids in your workout routine

There are many ideas for shaping up at home. For instance, if you have stairs inside your house, you can be running up and down with your little ones. Indeed, they will love it. Some babies love being put to sleep in their parent's arms. Rocking the baby can be replaced by carrying him/her up and down the stairs. Just be careful not to hurt yourself or the baby while doing this.

It has to be a game

Most children love competing. If you are a WFH mom, you know that you need to keep your kids busy at all times so that you can have some time for your activities. Why not organize a race and see who deserves to win. If you have more than one child, they probably compete in various fields every day, but if you only have one kid, then you will have to be the one to set the rules and start the race.

Even walks can be a way to include your kids in your workout routine

Spending as much time as possible outside is beneficial both for you and your children. The good news is that you can turn your walks into a workout routine. If you have a baby, you can take him/her out in any type of carrier that you use regularly. Instead of strolling, try to speed up and turn this walk into cardio. Your body will appreciate it.

On the other hand, if you have a toddler, you are probably used to running after them when you go outside. With them, you can play "Catch me if you can." Don't forget to swap the roles.

Racing is one of their favorite activities anyway

Outdoor activities can be great for your physical and mental health. Parents are so busy nowadays, and many of them spend entire days at the office. Going out for a walk, run, or a bicycle ride with your children can be an excellent way for millennial moms to improve their health.

Play some music and encourage your kids to dance to it

Aerobic is fun, and kids might like it. Actually, this is one of the activities they might respond the best to. If you think your kids will not like the idea of dancing and doing whatever to your music, then you should try something new. How about you dance to their favorite songs? Your kids will be thrilled, and they will have no choice but to join you in this activity.

Some game ideas

Here are some of the activities that will keep your kids entertained and make you sweat at the same time.

  • Touch the sky - you and your child should be sitting in a squat or frog position and then jump up with your arms reaching towards the sky.
  • Long jumps - since kids love jumping, this can be a great way to include your kids in your workout routine. Long hikes can partially replace squats, just make sure that you do them on the soft surface so that neither of you gets hurt.
  • High-fives combined with push-ups - This is an excellent exercise for you, and your kid will probably like it too. You should do push-ups and give your child high-fives in between reps.
  • One leg balancing - this exercise can be rather exhausting even if it doesn't seem so. You should try to keep your balance standing on one leg only while your child is pushing you to lose it.
  • Hot lava - for this activity, you will have to prepare some sort of an obstacle course. Your floor is lava and mustn't be touched. You can only move by jumping from one piece of furniture to another. Once your kids try this game, they will not be able to stop playing.

Use your children as weights during your work-outs

There are dozens of exercises you can do with your child as a weight in your improvised gym at home. The most important thing, though, is for your child to be safe at all times. So, whenever you are insecure about a specific move, don't do it. Here are some ideas we have learned about from personal trainers working for

  • you can do push-ups with your toddler sitting on your back;
  • try doing squats with an infant on your shoulders - hold their legs just in case;
  • you can do lunges - the position your child is in is the same as in the previous exercise;
  • Bear crawl - crawl around your house like a bear while holding your cub on your back - kids will love this one!

Don't forget to stretch once the workout is done.

Stretching after exercising is right for your muscles, and it is an excellent way to calm your kids after running around and working out with you.

Stretching can be fun

They will get the hang of it quickly, and they might find this activity rather interesting. Including your kids in your workout routine can be fun, try it out!


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