Fun workouts for your kids to try in 2022

Workouts don’t have to feel like work, especially when you’re trying to get your kids out and about. With a good variety of activities and some organisation, you can get your kids excited about fitness. Here are a few fun workouts to try in 2022.

Host a Dance Party

Nothing burns more calories easier than dancing. Make room for a dance floor in your backyard or balcony, invite a few friends and dance the day away to their favourite Spotify tracks.

Set up an Obstacle Course

Obstacle courses don’t require a ton of props and they put a fresh spin on your local park. There’s a good chance you can create an obstacle course using what’s already provided at the park. Scope out the park and create the course around it ex. 10 jumping jacks to start, run to the slide, climb the monkey bars and do 10 sit ups and create your teams. If you have a group of 6 or more people, you can create a friendly competition by setting up a relay.

Organise your own mini ‘Iron Man’

Give your kids an extra challenge by organising your own Iron Man race. The triathlon doesn’t need to be as strenuous as the official Iron Man. Tweak the distances to suit your Children’s age.

Learn a Dance Routine

Pick up some new dance moves and get a workout in by learning a new dance routine. The choreography provides mental stimulation while the dancing gives you the physical exercise. You can find age appropriate dance tutorials on YouTube.


Not just for fun in the backyard, trampolining can burn some a lot of calories without your kids realising it. It’s exercise in disguise. For a new twist, challenge them to learn a few tricks. A few to start: star jump, jump and spin, jump and touch your toes, jump on one foot (then switch).

About the author

Ben Lucas

owner of Flow Athletic and Flow After Dark, former NRL player for the Sharks, ultra endurance runner and celebrity training

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5 rounds of

  • 5 inch worms
  • 10 push ups
  • 10 squats
  • 30s – 1min plank
  • 30s – 1min bridge