10 Fun Bodyweight Exercises for Kids to Try at Home

Getting children moving does not always mean joining a sports club, buying lots of equipment or planning a full workout.

Sometimes, all you need is a little floor space and a game to get started.

Bodyweight exercises for kids can be a simple way to introduce movement at home. Squats, wall push-ups, animal walks, balance games and jumping activities can all be turned into short, playful challenges rather than something that feels like a formal exercise session.

For UK families, this can be particularly useful on rainy afternoons, during school holidays or whenever children need a break from sitting and screens.

The key is to keep movement age-appropriate, enjoyable and flexible. Children do not need to perform every exercise perfectly or complete a strict routine.

Quick answer: Are bodyweight exercises good for kids?

Yes. Simple bodyweight movements can be part of an active lifestyle for children, provided they are suitable for the child's age, ability and experience.

For children aged 5 to 18, UK guidance recommends an average of at least 60 minutes of moderate-to-vigorous physical activity a day across the week. That does not mean a child needs to complete one 60-minute workout every day. Walking, playing, PE, sport, dancing, cycling, outdoor games and other movement all count towards their overall activity.

A few minutes of movement at home can therefore be one small part of a much bigger picture.

The aim is not to turn children into little athletes. It is to help them enjoy moving.

Table of Contents

1. What Are Bodyweight Exercises for Kids?
2. Why Is Regular Movement Important for Children?
3. 10 Fun Bodyweight Exercises for Kids
   • Squat to Reach
   • Wall Push-Ups
   • Bear Walk
   • Crab Walk
   • Star Jumps
   • Frog Jumps
   • Flamingo Balance Challenge
   • Sit-to-Stand
   • Gentle Mountain-Climber Variation
   • Animal Movement Circuit
4. A Simple 10-Minute Movement Game for Kids
5. How to Keep Kids Active at Home Without Equipment
6. What About Calisthenics for Kids?
7. UK Physical Activity Guidelines for Children
8. Indoor vs Outdoor Exercise for Kids
9. Want to Take Active Play Outside?
10. Do Kids Need Exercise Equipment?
11. How Can Parents Make Exercise Fun for Children?
12. Kids' Exercise Safety Tips for Parents
13. Can Parents Exercise with Their Kids?
14. Conclusion
15. Sources and Further Guidance

What are bodyweight exercises for kids?

Bodyweight exercises are movements that use the child's own body rather than weights or gym machines.

For children, these can include simple movements such as:

• Squatting and standing
• Pushing against a wall
• Walking like different animals
• Balancing on one leg
• Jumping
• Crawling
• Sitting down and standing up
• Moving through simple games and challenges

The advantage is that very little preparation is needed.

A living room, hallway, garden or clear patch of floor can become a mini movement space.

The exercises below are ideas rather than a prescribed children's workout. Some will suit younger children better than others, while older children may enjoy making them into games or circuits.

Why is regular movement important for children?

Children naturally move in lots of different ways when they play. Running, climbing, jumping, dancing, throwing, catching and chasing games all provide opportunities to develop physical skills.

Current UK guidance encourages children and young people to take part in a variety of activities across the week. This variety helps develop movement skills as well as muscular and bone strength.

For parents, that means there is no need to focus on one particular type of exercise.

One day might involve walking to school and playing football. Another might include dancing in the living room. At the weekend, it could be a family badminton game or time playing outside.

The more enjoyable movement becomes, the easier it can be to make it part of normal family life.

10 Fun Bodyweight Exercises for Kids

1. Squat to Reach

Turn a simple squat into a pretend game.

Ask your child to stand with their feet comfortably apart. They can bend their knees and lower their body as if they are picking something up from the floor. Then they stand tall and reach their hands towards the ceiling.

Make it fun

Pretend they are:

• Picking up a toy
• Collecting treasure
• Picking apples from a tree
• Putting something on a high shelf

There is no need to race. Encourage smooth, comfortable movement instead.

Good for: leg movement, coordination and getting the whole body involved.

2. Wall Push-Ups

Wall push-ups are a simple alternative to getting down on the floor.

Have your child stand facing a clear wall and place their hands against it at about chest height. They can slowly bend their elbows to bring their body closer to the wall, then gently push themselves back.

Keep the movement controlled rather than worrying about how many repetitions they can do.

Make it a challenge

Count slow repetitions together or pretend the wall is a giant door that needs pushing open.

If the movement feels uncomfortable, stop and try something easier.

Good for: upper-body movement and coordination.

3. Bear Walk

Children often need very little encouragement to start pretending they are animals.

For a bear walk, your child can place their hands and feet on the floor and move forwards slowly, keeping their body lifted.

Use a short distance and make it into a game.

Try this

“Can you get from the sofa to the door without waking the sleeping bear?”

You can also change direction and walk backwards if the space is safe and your child is comfortable doing so.

Good for: coordination, balance and full-body movement.

4. Crab Walk

The crab walk is another playful animal movement.

Your child sits with their knees bent and hands behind them. They can lift their bottom slightly from the floor and move carefully using their hands and feet.

There is no need to travel far.

Make it a race

Place two soft markers a short distance apart and see who can reach the other side first.

Keep the focus on having fun rather than speed.

If your child finds the position difficult, simply move on to another activity.

Good for: coordination, upper- and lower-body movement and balance.

5. Star Jumps

Star jumps are an easy way to add a little more energy to an indoor movement game.

Start standing with feet together. Jump or step the feet out while moving the arms out, then return to the starting position.

Younger children can use step-out stars instead of jumping.

That can be a useful option if there is not enough room for repeated jumping or if your child is still developing confidence with jumping.

Turn it into a game

Call out:

• “Tiny star!”
• “Big star!”
• “Slow star!”
• “Super-fast star!”

Let your child choose the next one.

Good for: energetic movement and coordination.

6. Frog Jumps

Frog jumps can turn lower-body movement into an imaginative game.

Ask your child to crouch down comfortably and then jump forwards or upwards like a frog.

The distance does not matter.

For younger or less confident children, simply pretending to be a frog and doing small movements may be enough.

Some NHS community physiotherapy guidance includes frog jumping among children's strengthening activities. However, children differ considerably in ability, so the movement should always be appropriate to the individual child rather than treated as a compulsory exercise.

Try a frog adventure

Imagine there are lily pads across the floor.

Can your child jump from one “lily pad” to the next without touching the imaginary water?

Good for: jumping practice, coordination and active play.

7. Flamingo Balance Challenge

Balance games can be surprisingly entertaining.

Ask your child to stand on one foot for a short time while pretending to be a flamingo.

They can then swap legs.

If they need help balancing, let them stand near a stable surface or simply keep one foot lightly touching the floor.

Add imagination

Try:

• Flamingo
• Stork
• One-legged superhero
• Wobbly tree

Older children can make the challenge harder by standing still for a little longer, but there is no need to turn it into a competition.

Good for: balance, control and coordination.

8. Sit-to-Stand

This one is wonderfully simple.

Choose a stable chair and ask your child to sit down and stand back up with control.

The chair should be secure and positioned on a suitable surface.

For a game, pretend the chair is a “launch pad”.

“Ready... sit... and launch!”

You can also make it part of a story, such as getting ready to board a pretend spaceship.

Good for: everyday movement and lower-body strength.

9. Gentle Mountain-Climber Variation

Mountain climbers can be quite demanding, so this version should be kept simple and suited to children who are comfortable supporting themselves in the starting position.

Instead of racing through repetitions, focus on controlled movement.

From a supported position, bring one knee forwards at a time and return it slowly.

Younger children or children who are not comfortable with this movement can choose another activity from the list.

There is no prize for making an exercise harder.

Good for: coordination and whole-body movement.

10. Animal Movement Circuit

This is where several simple exercises become one big game.

Choose three or four animal movements and give each one a name.

For example:

Bear: bear walk
Crab: crab walk
Frog: frog jumps
Flamingo: one-leg balance
Star: star jumps

Call out an animal and let your child perform that movement for a short period before changing to another.

Add a story

“Let's cross the jungle.”

• Cross the river like a crab.
• Hide from the tiger like a bear.
• Jump across the lily pads like a frog.
• Balance on a tree like a flamingo.
• Finish with a giant star jump.

This turns exercise into imaginative play, which is often much more appealing to children than being told they need to “work out”.

A simple 10-minute movement game for kids

You do not need to create a complicated children's workout.

Try this instead:

This is simply a movement game idea, not a requirement that children exercise for exactly 10 minutes.

If your child wants to stop after five minutes, that is fine. If they turn it into a 20-minute game, that is fine too.

The bigger goal is to make movement feel normal and enjoyable.

How can I keep my child active at home without equipment?

You don't need a home gym to encourage children to move.

Try simple activities such as:

Make a movement treasure hunt

Write simple actions on pieces of paper:

• Jump
• Balance
• Crawl
• Dance
• Squat
• Walk like an animal

Hide them around the room and let your child find them.

Create an indoor obstacle course

Use safe, everyday spaces rather than unstable furniture.

For example:

Walk → balance → crawl → squat → dance → finish

Keep pathways clear and avoid anything that could tip over.

Have a music movement break

Play a favourite song and let your child decide how to move.

There is no right choreography.

Turn chores into movement

Walking around the house, helping tidy toys or carrying suitable lightweight items can all add movement to the day.

Go outside when you can

A walk, playground visit, bike ride, garden game or family sport can provide a completely different type of activity.

The goal isn't to make every moment productive. Children need free play too.

What is calisthenics for kids?

Calisthenics is a form of exercise that mainly uses bodyweight movements rather than external weights or machines.

You may see movements such as squats, push-ups, crawling patterns, hanging, jumping and balance work described as calisthenics.

For children, however, it is usually better to focus on movement skills and enjoyable activities rather than copying advanced adult calisthenics routines.

A child does not need to learn difficult handstands, advanced push-ups or complicated routines to benefit from being active.

Simple movements performed safely and confidently are a much better starting point.

How much physical activity do children need in the UK?

The appropriate amount and type of activity depends on age.

For children aged 5 to 18, current UK guidance recommends an average of at least 60 minutes of moderate-to-vigorous physical activity per day across the week.

Importantly, this is an average across the week rather than a requirement for one formal 60-minute workout every day.

Activity can come from many sources, including:

• Active travel
• Walking and running
• Playing
• Sports
• PE
• Cycling
• Dancing
• Swimming
• Skipping
• Climbing
• Other active games

For younger children, the recommendations are different. UK guidance encourages babies to be active throughout the day, with at least 30 minutes of tummy time spread across the day while awake for babies who are not yet mobile. Children aged 1 to 5 are encouraged to get around 180 minutes of physical activity spread throughout the day.

Parents should therefore choose activities that make sense for their child's age and stage rather than trying to apply the same routine to every child.

Indoor vs outdoor exercise for kids

Both can have a place in a child's routine.

Indoor movement

Useful when:

• The weather is poor
• You have limited outdoor space
• Your child wants a quick movement break
• You are looking for a screen-free activity
• You need something that requires little preparation

Outdoor activity

Useful for:

• Running games
• Cycling
• Playground play
• Ball games
• Badminton
• Garden games
• Jumping activities
• Family walks

Outdoor play also gives children more room to move naturally.

You don't have to choose between indoor exercise and outdoor play. A mixture can keep things interesting.

Want to take active play outside?

Bodyweight exercises are only one way to keep children moving.

Once children have enjoyed a few simple movement games at home, you can introduce other forms of active play such as family badminton, garden games and age-appropriate trampoline activities.

Kiduno's Kids & Garden Trampolines collection is designed around active outdoor play, while the Active Kids range brings together products intended to encourage movement and play.

For families looking for a simple activity to enjoy together, badminton can also turn garden time into an active game without needing a complicated routine.

The important thing is to choose activities that suit your child's age, ability, available space and interests.

Do kids need exercise equipment?

No.

Children can get plenty of movement from play, walking, running, dancing, sports and simple bodyweight activities.

Equipment can simply provide another way to make active play interesting.

For example, a badminton set can create a reason to get outside, while a suitable children's trampoline can add jumping and active play to garden time.

The equipment should support play — it shouldn't become a requirement for a child to be active.

How can parents make exercise fun for children?

One of the easiest ways is to stop calling it a workout.

Instead of:

“It's time to exercise.”

Try:

“Can you cross the room like a bear?”

Or:

“Let's see how many different animals we can pretend to be.”

Other ideas include:

• Letting children choose the activity
• Using music
• Creating silly challenges
• Playing together
• Using imaginative stories
• Changing activities regularly
• Keeping sessions short when attention starts to fade
• Celebrating effort rather than performance

Children do not need to be perfect at an exercise for it to be worthwhile.

Kids' exercise safety: what should parents remember?

Children should use movements that are appropriate for their age, ability and experience.

Before starting an activity at home:

• Clear the floor of toys and other trip hazards.
• Check that there is enough space to move safely.
• Use stable furniture if an activity involves a chair or wall.
• Start with simple movements.
• Encourage control rather than speed.
• Supervise activities where appropriate.
• Stop if your child feels pain, becomes unwell or feels dizzy.
• Adapt or skip movements that your child cannot perform comfortably.
• If your child has a health condition or you have concerns about exercise, seek appropriate medical advice.

Children do not all develop movement skills at the same pace. A movement that is easy for one child may be challenging for another.

That is completely normal.

Can parents exercise with their children?

Absolutely — and it can make movement feel much more like family time.

You could:

• Do an animal-walk race
• Have a family dance break
• Go for a walk
• Play badminton
• Visit the playground
• Create a garden obstacle course
• Take turns choosing a movement
• Have a weekend active-play challenge

You don't need to be particularly sporty yourself.

Sometimes the best thing a parent can do is simply join in.

Conclusion

Getting children active does not have to involve a complicated routine.

A few squats can become a treasure hunt. A bear walk can become a jungle adventure. A balance exercise can become a flamingo challenge. A family badminton game can turn an ordinary afternoon in the garden into something everyone enjoys.

The most useful approach is to give children plenty of opportunities to move, play and explore different activities throughout the week.

Start simple, keep it enjoyable and let your child's age, ability and interests guide the activities.

For more ideas for active family life, explore Kiduno's Active Kids range and discover ways to take movement beyond the living room with outdoor play, trampolines and family activities.

Sources and further guidance

This article is intended as a practical parent-friendly guide and does not replace personalised medical or physiotherapy advice.

For current UK physical activity guidance, parents can refer to NHS and GOV.UK guidance for children and young people and the early years.

Reviewed for: UK physical activity guidance, age suitability, safety wording and Kiduno product relevance.

Kiduno Editorial Team
Practical guides for growing families, active play and everyday family life.