The Gym
You don't need a gym. You need a bit of floor.
Move today
What can you do right now?
Where are you?
What have you got?
How long have you got?
44 workouts you can do right now.
New here? Start with these three
Animal ParadeBe four animals, one after the other. Nobody is counting.7 min · ages 4 to 6 · Sprouts · No gear🤫 Quiet🪶 No gearThree Minute Shake-OutThree rounds, no gear, no noise. Done before you've thought about it.7 min · ages 6 to 9 · Movers · a wall🤫 QuietLand Like a CatAnybody can jump. The trick is landing so quietly that nobody hears you.10 min · ages 6 to 9 · Movers · a wall👋 With a grown-up
All the workouts
Animal ParadeBe four animals, one after the other. Nobody is counting.7 min · ages 4 to 6 · Sprouts · No gear🤫 Quiet🪶 No gearRed Light, Green Light SquatsGreen light, jog. Red light, squat and freeze.8 min · ages 4 to 6 · Sprouts · a chair, a wall🤫 QuietFive Little MonkeysFive jumps, and land so still that nobody hears you.8 min · ages 5 to 6 · Sprouts · a wall👋 With a grown-upTeddy Bear CarryPick a ball up the proper way, over and over, like a tiny mover.7 min · ages 5 to 6 · Sprouts · a ball🤫 QuietWaddle and KickBe a duck, then be a donkey. Four times round.7 min · ages 5 to 6 · Sprouts · No gear🤫 Quiet🪶 No gearPlayground FeetGallop like a horse, hop like a bunny, march like a band.7 min · ages 5 to 6 · Sprouts · a wall👋 With a grown-upThree Minute Shake-OutThree rounds, no gear, no noise. Done before you've thought about it.7 min · ages 6 to 9 · Movers · a wall🤫 QuietCarpet ThreeAll of it on one bit of carpet, and nobody downstairs will know.8 min · ages 6 to 9 · Movers · a wall🤫 QuietUp and Down the HallwayA hallway is a running track if you turn round enough times.11 min · ages 6 to 9 · Movers · a wall, a shoe🤫 QuietJump Rope MinuteTwelve hops, then high knees. Eight times round.12 min · ages 6 to 9 · Movers · a jump rope, a wall👋 With a grown-upLand Like a CatAnybody can jump. The trick is landing so quietly that nobody hears you.10 min · ages 6 to 9 · Movers · a wall👋 With a grown-upMorning StretchSix slow stretches to wake your body up. Nothing is counting.6 min · ages 6 to 9 · Movers · a wall🤫 QuietEverybody MovesA whole class, one hall, five rounds, nobody standing in a line waiting.12 min · ages 6 to 9 · Movers · a wall👋 With a grown-upStair LadderUp the stairs, down the stairs, step-ups at the bottom. Hand on the rail.11 min · ages 6 to 9 · Movers · a step, a wall🤫 Quiet👋 With a grown-upTummy and BackFour rounds of the muscles that hold you up all day.10 min · ages 6 to 9 · Movers · a wall🤫 QuietHow Far Can You Jump?Chalk a line, jump, mark it, and try to beat your own mark.11 min · ages 6 to 9 · Movers · a wall, chalk👋 With a grown-upMirror WorkoutFace each other and copy, move for move. One works, one rests, then swap.12 min · ages 6 to 9 · Movers · a wall🤫 QuietCornersA different way of travelling at each corner of the hall. Five times round.12 min · ages 6 to 9 · Movers · a wall🤫 Quiet👋 With a grown-upBefore Bed StretchSix slow stretches to put your body down gently. Nothing is counting.6 min · ages 6 to 9 · Movers · a wall🤫 QuietDesk Side ThreeThree rounds beside a desk. No gear, no noise, nobody has to move the furniture.7 min · ages 6 to 9 · Movers · No gear🤫 Quiet🪶 No gearPush and PullFive rounds of pushing the floor away and holding on tight.10 min · ages 7 to 9 · Movers · No gear🤫 Quiet🪶 No gearPlank PartyFour shapes, held still. Much harder than it sounds.9 min · ages 7 to 9 · Movers · No gear🤫 Quiet🪶 No gearYou Go, I GoOne of you works while the other rests. Then swap. Four times round.11 min · ages 7 to 9 · Movers · a wall👋 With a grown-upRoll and TumbleRoll, jump, land still. Four times round, on something soft.8 min · ages 7 to 9 · Movers · a wall, a cushion👋 With a grown-upThrow and ChaseThrow a soft ball at a wall four ways, and chase it every time.10 min · ages 7 to 9 · Movers · a ball, a soft ball, a towel, a wall🤫 QuietBridge and BraceFour rounds of hips up and middle tight, without wobbling.10 min · ages 7 to 9 · Movers · a wall🤫 QuietTwenty On, Ten OffTwenty seconds hard, ten seconds off, eight times. Four minutes, and you will feel every one.8 min · ages 9 to 12 · Climbers · a wall🤫 QuietBear Crawl MountainThree rounds, as quick as you can do it properly. Properly is the catch.10 min · ages 9 to 12 · Climbers · a wall🤫 QuietHopscotch RoundsChalk a grid, then six rounds of jumping, walking a line and high knees.11 min · ages 9 to 12 · Climbers · a wall, chalkAfter Sitting All DayEight stretches for a body that has been in a chair since nine o'clock.8 min · ages 9 to 12 · Climbers · a towel, a wall🤫 QuietQuiet SixFive rounds, five moves, no gear, and nothing that makes a sound.16 min · ages 9 to 12 · Climbers · a wall🤫 QuietBall and BackPick it up, press it up, squat with it, throw it. Five rounds.14 min · ages 9 to 12 · Climbers · a ball, a soft ball, a towel, a wall🤫 QuietOut and BackOutside, for real. Run, then go hard for a few seconds, then walk it off.14 min · ages 9 to 12 · Climbers · a wall🤫 Quiet🌳 OutsideHang and ClimbFour rounds at the park: hang, pull your knees up, walk your feet up a wall.11 min · ages 9 to 12 · Climbers · a towel, a wall, a climbing frame🤫 Quiet🌳 Outside👋 With a grown-upQuick FeetSix rounds of feet moving faster than you can think about them.13 min · ages 9 to 12 · Climbers · a wallSlam and PressDrive it overhead, then throw it at the floor. Five rounds.14 min · ages 9 to 12 · Climbers · a ball, a soft ball, a towel, a wall👋 With a grown-upPass and SquatThrow, squat, throw again. One of you works while the other gets their breath back.18 min · ages 9 to 12 · Climbers · a soft ball, a towel, a wall, a shoe🤫 QuietThe Whole HallFive rounds, everybody moving at once, nobody standing in a line.15 min · ages 9 to 12 · Climbers · a wall, a shoe👋 With a grown-upLong LegsSeven stretches for legs that have been folded under a desk all day.7 min · ages 9 to 12 · Climbers · a towel, a wall🤫 QuietHold StillFive shapes, held. Much harder than it sounds, and nothing moves.14 min · ages 9 to 12 · Climbers · a wall🤫 QuietRope and TossRope both ways, a ball to throw, and knees up. Five rounds.11 min · ages 9 to 12 · Climbers · a soft ball, a jump rope, a wallThe CarryA bag with two books in it, down the hall and back. Four rounds.15 min · ages 12 to 14 · Athletes · a ball, a step, a wall, a backpack, two books🤫 Quiet👋 With a grown-upThe Long CarryA jug in each hand, a basket behind you, and the length of the hall. Four rounds.12 min · ages 12 to 14 · Athletes · a ball, a wall, a jug, a basket🤫 Quiet👋 With a grown-upShoulders and GripHang, shrug, hold something over your head, carry it down the hall. Four rounds.11 min · ages 12 to 14 · Athletes · a towel, a wall, a jug, a cushion, a climbing frame🤫 Quiet🌳 Outside👋 With a grown-up
Grown-ups: these are free exercises kids can do at home with you nearby, from animal crawls for a four-year-old to carries and rounds for a thirteen-year-old. There is no barbell, dumbbell or bench anywhere in it. See how much children need to move and what makes youth training safe, the exercises for kids by age, the workouts for kids, and the fitness games for kids. En español: el Gym para familias.