I’m going to be real with you, it’s hard to go to the gym consistently (or even at all). But we can still exercise — even with kids and jobs and crazy schedules.  It takes effort and hard work, which is no surprise, however, I believe fitness and health are for everyone.

Remember, anything good and beautiful is worth fighting for, which most definitely includes yourself and your family.

Be spontaneous and sneak it in during various points of your day, or be organized and block out the time, or just get into a rhythm of moving before every meal. There’s no right or wrong way to do this. Have fun with it because the more you enjoy it, the more you’ll want to make it part of your every day.

8 Tips on how to Exercise with Kids!

Dance Breaks

Turn the tunes up and get your groove on. Go big or go home! (Bonus points if you turn it into a dance competition).

Bedtime Yoga

The best way to calm down for bedtime is some deep breathing and stretching. Get everyone involved and it could become a fun family tradition. (Extra tip: Dim the lights and turn on some twinkly lights to set the mood and make it feel special.)

Work Hard, Play Hard

The playground is one of the best places to exercise no matter how old you are! Have you ever run around a playground, climbed up and down slides endlessly for hours? It’s exhausting and truly impressive that our kids do it. Why not join them? You can also set up obstacle courses for kids, play tag, kick or throw a ball around, and use the playground equipment to aid your personal workout. You can use stairs to jump on, a park bench for step up, and bars and slides for pushups and triceps dips. 

Bathroom Workout

This one is probably my favorite. Every time your kids (or you) use the restroom, do 20 squats or 10 pushups. You will be amazed how many reps you get in every day! Have your kids join in on the fun too! Have them do 3 big jump squats after they’re done or chose one of their favorite exercises. 

Strap Em’ In

This may not be a favorite for kids, but it definitely is great exercise for the parents! Buckle them up in a bike trailer or stroller and hit the pavement! They are safe, getting fresh air, and you know exactly where they are — what could be better? This allows you to have a mental break and give your body a much needed workout. End your workout at a park and let the fun and fitness continue!

Make It a Game

Who needs sandbags, dumbbells, or kettlebells when you have kids? Pick them up and go to town! Or get low! See how many squats you can do (or however many they will let you do) while holding them! The workout may not last long, but the laughter will linger in your heart. Race each other, see who can skip and jump the highest and count how many times you can run up and down the stairs. Pull out childhood memories of games you played like Red Rover, freeze tag, hopscotch, hide and seek, kickball and Simon Says. The fun and opportunities are endless! 


Our beautiful Colorado Rocky Mountains are calling and you must go! (You and your family, that is.) Hiking backpacks and hardy strollers are a great investment. Again, anything that allows you to (nicely) buckle up your kids so you can enjoy quality time and get some exercise in, is a worth the investment (in my opinion). You can’t put a price on adventure, although some outdoor equipment stores may disagree with that. There are so many local family-friendly hikes like Garden of the gods, Black Forest Park, and Fox Run Park. 

Channel Your Inner Ninja

Sometimes you have to sneak in workouts during school, nap time, bath time, or whenever you can! Write down a few short body weight workouts for the day and do them when you can and wherever you can! There is nothing wrong with short bursts — your heart rate still gets up, you will still get results, you will still get the credit, you still deserve an award, and you are still awesome! (Okay, pep talk done.) Along with this, pursue opportunities to move more naturally throughout the day. Park in the furthest parking spot instead of snagging one in the front row, take family walks around the neighborhood, complete homework outside, or do yard work as a family. Sneaking fitness into your family routine is one of the best gifts you can give them. 

Exercise = Happy, Healthy Families

Our kids don’t need perfect moms, they need happy and healthy ones. Creating an atmosphere of laughter, love, movement, and adventure is one of the best gifts we can give our families. Prioritizing health and fitness is a powerful legacy. 

Lastly, here is are some of my favorite bodyweight exercises! Combine a few of these and get your sweat on! 

Lower Body:

  • Squats
  • Sumo Squats
  • Lunges
  • Side Lunges
  • Bulgarian Squats
  • Single Leg Romanian Deadlifts
  • Single Leg Squats

Upper Body:

  • Pushups
  • Dips
  • Supermans


  • Situps
  • V-Ups
  • Hollow Rocks
  • Planks
  • Side Planks
  • Plank Jacks
  • Bicycle Crunches
  • Reverse Crunches

Total Body:

  • Burpees
  • Sprawls
  • Jumping Jacks
  • Mountain Climbers 

It is not always easy to hit the gym or even complete a full workout at home with kids around, but it is easy to add exercise throughout your day. 

exercise kids