Parents, Encourage Your Kids to Try This Full-Body Workout

In an era dominated by screens and sedentary activities, encouraging children to engage in regular physical exercise is more critical than ever. Introducing a full-body workout for kids not only promotes a healthy lifestyle but also establishes a foundation for lifelong fitness habits. 

In this comprehensive guide, we will explore the benefits of incorporating full-body workouts into a child's routine and provide a list of 10 fun and effective exercises that parents can encourage their kids to enjoy.

Understanding Full Body Workout For Kids

Physical activity is crucial for the overall well-being of children. A full-body workout ensures that multiple muscle groups are engaged, contributing to strength, flexibility, and cardiovascular health. Unlike targeted exercises, a full-body workout involves various movements, making it a dynamic and enjoyable way for kids to stay active.

Some of these body workout activities are categorized as Rockfit, including Squats, Jumps, Planks, Pushups, and Splits. You can master all these movements by following the Rockfit program that is usually provided by Sports & Performing Arts Academy.

Benefits of Full Body Workout For Kids

Activities related to physical exercise, such as workouts, sports, and more, have become a mandatory aspect of life. It cannot be denied that these activities significantly influence the quality of life. 

Engaging in physical activities also releases essential hormones and can alleviate stress for anyone including children. Moreover, it undoubtedly contributes to making the body healthier and more fit. Here are some benefits of workouts for children:

1. Physical Health

Children are naturally energetic, and channeling that energy into a full-body workout helps them develop strong muscles, bones, and a healthy heart. Regular exercise improves balance, coordination, and flexibility, reducing the risk of injuries. Activities like jumping rope strengthen leg muscles and improve cardiovascular health, while obstacle courses help enhance agility and reflexes.

For instance, a child who plays hopscotch not only has fun but also builds leg strength, balance, and quick reflexes—important for both daily activities and sports.

2. Mental Well-being

Exercise isn't just good for the body but it also benefits the mind. Physical activity releases endorphins, the "happy hormones," which help reduce stress, anxiety, and negative emotions. It also improves focus, memory, and self-confidence. Activities like yoga teach breathing techniques that calm the nervous system, while dancing provides an emotional outlet and boosts self-esteem.

A child struggling with anxiety, for example, may find yoga helpful in managing emotions and improving sleep quality. Martial arts, such as Taekwondo, not only teach self-defense but also instill discipline and patience, helping children develop emotional resilience.

3. Building Healthy Habits

Encouraging regular exercise at a young age helps children develop lifelong healthy habits. Kids who stay active are less likely to lead a sedentary lifestyle, reducing the risk of obesity, diabetes, and other health issues in adulthood. Establishing small fitness routines, like stretching in the morning or going for walks with family, can make a big difference.

Team sports, such as soccer or basketball, turn exercise into a fun and social activity that children look forward to. A child who walks to school instead of riding in a car, for example, builds endurance and gets used to staying active as part of their daily routine.

4. Social Interaction

Workouts and sports provide opportunities for children to develop teamwork, communication, and leadership skills. Group exercises teach them how to cooperate, strategize, and support one another. Games like relay races encourage teamwork, while gymnastics and dance classes help kids coordinate movements with others.

Outdoor activities like camping or rock climbing teach problem-solving and leadership skills. A child who plays soccer with a team learns how to pass the ball strategically, trust teammates, and celebrate victories together. These are important skills that translate into better teamwork in school and beyond.

5. Reduces the Risk of Chronic Diseases

Engaging in regular physical activity from an early age can help prevent various chronic diseases later in life. Workouts improve heart health, regulate blood sugar levels, and maintain a healthy weight, reducing the risk of conditions such as obesity, diabetes, and high blood pressure. Cardiovascular exercises like running, swimming, and cycling strengthen the heart, while bodyweight exercises improve metabolism and muscle function.

For example, a child who enjoys swimming not only improves lung capacity but also lowers the risk of developing asthma and other respiratory conditions. A habit of staying active in childhood can lead to a healthier adulthood with fewer health concerns.

10 Body Workout For Kids

Engaging in age-appropriate exercises benefits children in numerous ways, fostering physical strength, coordination, and endurance. Beyond the physical aspect, regular workouts instill discipline, boost confidence, and promote a positive body image from an early age. These routines lay the foundation for a healthy lifestyle, teaching valuable lessons about the importance of staying active and taking care of one's body.

With the numerous variations of workouts that are available online, you can easily exercise with your children. As a point plus, these workouts can even be done literally anywhere and anytime. Here are 10 body workouts for kids that you can easily practice at home:

1. Squats

Teach your kids the correct squatting form – feet shoulder-width apart, chest up, and knees tracking over the toes. Squats engage the lower body, including the quadriceps, hamstrings, and glutes.

2. Jumps

Jumping exercises like jumping jacks or simple vertical jumps are excellent for cardiovascular health and strengthening leg muscles. Ensure a soft landing to protect their joints.

3. Planks

Planks target the core muscles, promoting a strong and stable midsection. Kids can start with a basic plank position, holding it for short durations and gradually increasing as they build strength.

4. Push-ups

Modified push-ups are suitable for kids. Emphasize the importance of maintaining a straight line from head to heels. This exercise strengthens the upper body, including the chest, shoulders, and arms.

5. Splits

Stretching is a crucial component of a full-body workout. The splits help improve flexibility in the hips, thighs, and groin. Encourage gradual progression in stretching to avoid injury.

6. Lunges

Lunges work on the muscles in the legs and buttocks. Teach your kids to take a step forward with one foot and lower the body until both knees are bent at a 90-degree angle.

7. Jumping Rope

A classic and effective cardiovascular exercise, jumping rope enhances coordination and endurance. Start with a slow pace and gradually increase speed as their skills improve.

8. Bicycle Crunches

Lie on the back with hands behind the head and pedal the legs in a bicycle motion. This exercise engages the abdominal muscles and helps in building core strength.

9. Bear Crawls

Mimicking the movement of a bear, this exercise involves crawling on hands and feet. It works on the entire body, promoting coordination and strength.

10. Hula Hooping

Hula hooping is a fun and effective way to engage the core muscles. It also improves balance and coordination. Challenge your kids to keep the hoop up for longer durations.

Fun and Effective Kids Exercise Videos to Stay Active at Home

Keeping kids active is more important than ever, especially when they spend a lot of time indoors. The Centers for Disease Control and Prevention (CDC) recommends that children aged 6 to 17 get at least an hour of moderate to vigorous exercise each day, while preschoolers (5 and younger) should have at least three hours of active play throughout the day.

Physical activity helps kids burn off energy, improve their mood, and maintain good health. But how do you make exercise fun? The answer: Kids exercise videos!

With dance parties, yoga adventures, and exciting challenges, these online videos turn workouts into playtime. Let’s explore some great options for every age group.

A. Exciting Exercise Videos for Younger Kids (Ages 3-7)

At this age, kids learn best through play, so movement should feel like an adventure! Try these fun and interactive videos:

1. Cosmic Kids Yoga

This YouTube channel takes kids on themed yoga adventures with colorful animations. From "Frozen" to "The Very Hungry Caterpillar," each session blends storytelling with exercise. (Perfect for 10-30 minutes of movement.)

2. Fitness Blender for Kids

A high-energy 25-minute workout filled with bear crawls, crab walks, and fun games like Red Light, Green Light. Great for developing coordination!

3. Go Noodle: Good Energy

A mix of dance, exercise, and learning. Look out for fun fitness lessons like handwashing routines and pattern games—plus a workout hosted by tennis star Madison Keys!

4. Movement for Kids with Jaime

This YouTube series has a fantastic 7-minute animal movement video, where kids jump like kangaroos, squat like frogs, and kickbox like kangaroo fighters!

5. Pancake Manor

Short, 2-3 minute puppet dance videos with songs like "Move Your Legs" and "Shake Break Exercise Song." Perfect for a quick energy boost!

B. Fun Challenges for Older Kids (Ages 8-12)

Older kids may need more motivation to exercise. Turning workouts into a challenge makes it easier!

1. Alo Yoga Kids Yoga & Meditation

Short, 5-minute yoga videos with themes like "Dino Yoga" (T-Rex poses!) and "Be A Rainstorm" (focusing techniques). A great way to introduce mindfulness.

2. Double Time

This 8-session Beachbody series uses partner exercises and ball workouts to make fitness fun. Perfect for kids who enjoy teamwork!

3. Family Fitness with Wes

A 24-minute parent-child partner workout that turns burpees and squats into a fun bonding experience.

4. P.E. with Joe

Joe Wicks hosts 30-minute live-streamed workouts every weekday on YouTube. No fancy equipment—just energy, music, and easy-to-follow moves!

5. Shaun T’s Fit Kids Club "Cool Moves"

A mix of dance and exercise in a 25-minute high-energy video. Kids learn cool dance moves while getting a full workout!

Stay Healthy By Engaging in Full-body Workouts!

Parents, inviting your kids to embrace a full-body workout is a gift that keeps on giving. By introducing these engaging exercises, you not only foster a love for physical activity but also lay the groundwork for a healthy and active lifestyle. 

The benefits extend far beyond the physical, influencing their mental well-being, social interactions, and overall sense of accomplishment. If parents feel they are not proficient enough to exercise with their children, they may consider enrolling their child into Rockstar Academy. 

Rockstar Academy provides an extensive selection of more than 120 top-tier sports and performing arts classes every week with each academy. These diverse programs encompass a wide range of activities including basketball, gymnastics, futsal, ballet, martial arts, cheerleading, yoga, swimming, pickleball, tennis, parkour, RockFit and an array of other engaging options available at the academy.  

Moreover, they also offer free trial classes for any program your child is interested in. This initiative allows children to dive into their chosen activities, getting a taste of the engaging programs before making any commitments. It's a fantastic opportunity for kids to experience the dynamic environment, meet instructors, and explore their interests, ensuring a perfect fit for their passions and aspirations.

FAQ

How often should kids engage in a full-body workout?

Children should aim for at least 60 minutes of physical activity every day, including exercises that target muscle and bone strength. This can be achieved through a combination of structured workouts, active play, and sports.

Are these exercises safe for all age groups?

While the exercises mentioned are generally safe, it's crucial to consider the age and physical abilities of the child. Always tailor workouts to the individual child's capabilities, and consult with a pediatrician or fitness professional if there are any concerns.

How can I make workouts more enjoyable for my kids?

Make workouts fun by incorporating games, music, and variety into the routine. Allowing your child to choose some exercises or turning it into a family activity can make the experience more enjoyable and engaging.

Can full-body workouts stunt a child's growth?

No, age-appropriate full-body workouts do not stunt growth. On the contrary, regular exercise contributes to overall health and development. Ensure that exercises are suitable for the child's age and capabilities.