young mom exercising with a baby at home

How to Workout WITH Kids

Getting a good workout in is hard enough, but throw kids into the mix and it becomes almost impossible. Or at least that’s what most people think.

Maybe you’re an early riser so you exercise before your kids are up, or maybe you workout at night when they’re in bed. Whatever it is, it’s definitely easier to stay focused without kids screaming for your attention. Are we right?

No matter where you’re at, we’ve found some great ways to involve your kids while still getting a good burn.


1. Biking

If you’re into biking, you’ll want to involve your little one(s) so they’ll love it, too. Consider investing in a good bike trailer that allows you to go on some fun adventures together. You’d be surprised at how great a workout you get in just from pulling a bike trailer. Your legs will tone up in no time!

2. Running

So you love to run. That’s great! If your child is old enough, consider running together for as long as your kid can keep up, then when he/she needs a break, get a few good sprints in. If your child is little, a good jogging stroller will do wonders! He’ll enjoy being outside with you and learn at an early age how fun exercising can be, and how important it is.

3. Hiking

Hiking is a great way to get some good cardio in while exploring nature. Find an easy enough trail that your child can do, but somewhat challenging still. For extra little ones, a good backpack carrier can go a long way.

4. Tag

What kid doesn’t love to play games? Believe it or not, playing tag is a great way to get your heart rate up. When you raise and lower your heart rate, you’re burning fat. Tag doesn’t have to be played for an hour, but rather do a couple of games of tag in between your workout circuits.

5. Dancing

Moving and grooving to some good tunes is not only fun but another great way to burn some calories. Have a dance party in your kitchen, your family room, or wherever you want! Just blast that music and have fun together!

Upper Body

1. Chest press

Believe it or not, you can still get some great strength training in with a kid. Just use them in place of weights. To perform a chest press, lie on your back with your child raised like a barbell. Then slowly and carefully press the child in the air, and lower to your chest. Your kid will love this “game.”

2. Bicep curls

Stand with a slight bend in your knees, and hold your child in your arms. Carefully curl your child up and down. Remember to keep your elbows turned in, and make sure they’re in front of your body.

3. Tricep dips

While seated on a bench, have your child sit across your legs while you perform the tricep dips. If you don’t have a bench, just sit on the floor with your arms in position, and one leg crossed over the other. Your child can crawl under you after you raise yourself each time.

4. Pushups

Either on your knees or your feet, perform a standard pushup while having your kid sit on your back. This is more challenging than you might think. If it’s too challenging with your child on your back, you can always rest him on the floor underneath you.

Lower Body

1. Hip thrusts

Lying on the floor, have your feet flat on the floor, and bend your knees. Then raise and lower your hips from the ground while squeezing your glutes. Have your child lay on top of you while you perform this–giving you extra resistance. This move is great for your quads, hip flexors, and butt

2. Leg Lift Airplane

This one is always a kid favorite. Lie on the floor, and have your child rest on your feet/shins (depending on their size) while you hold their hands/shoulders and raise them into the air. Then press your legs in and out and feel that burn.

3. Squats

Depending on what’s most comfortable for you and your child, hold your child in your arms like a bear hug, or rest him on your back/shoulders. Then squat as normal.

4. Side lunge

Rest your child on one hip while performing a side lunge on the opposite hip. Complete a few reps before switching the child to the other hip.


1. Sit-ups

This move is almost like a seesaw for the kids, so it’s super fun. Have your kids rest on your torso with your legs straight out in front of you. Then, keeping your core engaged, raise and lower your upper body.

2. Scissor kicks

Scissor kicks aren’t easy, but they’re kind of fun to watch. Because your child will think they’re so fun, have them lie down next to you and copy you. You’re sure to get an even better ab workout with how much you’ll be laughing together.

3. Forearm plank

Perform a standard forearm plank with your child resting on your back. (And you thought planks were hard before kids!)


1. Downward dog

Downward dog is a great stretch that will elongate and release tension from your spine. It also opens the hips and shoulders, while stretching the hamstrings, calves, arches, and hands. It also strengthens your upper body. Just have your kids run under you like it’s a tunnel. They’re sure to have a blast with this one!

2. Other normal stretches

Stretching is something that’s important and should be done at the end of every workout to cool down your muscles and prevent pain and injuries. Do any other stretches you normally do and have your kids do them alongside you. Because kids have fun mimicking what you’re doing. They’ll really love stretching with you.

We hope you and your child have fun exercising together! Don’t forget to visit our facility to amp up your workouts even more. In just 30 minutes, you’ll have a total body workout (and your kid won’t even notice you’re gone). Try 30 days at KUBEX for only $10 (no-commitment) for a limited time or check out more gym specials near me. 


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