Is it okay to exercise indoors?

Yes! A home workout is a fun way to stay active when you cannot go outside. Just make sure you have a clear space without sharp corners or things to trip on, and ask a grown-up to join in or keep an eye on you.

How long should a home workout be?

For children, around 15 to 20 minutes is plenty, including the warm-up and cool-down. It is better to move often and have fun than to do one very long, tiring session. Move at your own pace and rest when you need to.

A Simple Home Workout | Sport

Let's work out at home!

You do not need a gym, weights, or special kit to get your body moving. With a little space and a lot of fun, you can do a great workout right at home! 🏠

This lesson gives you a simple workout you can do indoors or in the garden. It has three parts: a warm-up, the main moves, and a cool-down. Always do all three, just like real athletes.

Ask a grown-up to join in or watch. It is more fun together, and they can help keep you safe.

Make a safe space

Before you start, set up your space:

Clear a spot with room to move your arms and legs.
Move away anything sharp or breakable.
Check the floor is not slippery.
Wear comfy clothes and shoes with grip, or go barefoot on a safe floor.
Have a bottle of water nearby.

Part 1: Warm up

Never jump straight into exercise. A warm-up wakes up your muscles and gets your heart ready. Spend about three minutes doing these:

March on the spot for 30 seconds, lifting your knees.
Arm circles: swing your arms in big circles, forwards then backwards.
Gentle twists: turn your body side to side.
Jog on the spot lightly for another 30 seconds.

You should feel a little warmer and ready to go. Learn more in Why Warming Up Matters.

Part 2: The main moves

Now for the fun part! Do each move for the count or time shown, then take a short rest. Go around the list two times if you can. Move at your own pace and rest whenever you need to.

Star jumps

Jump your feet out wide and clap your hands above your head, then jump back in. Do 10 star jumps. Great for your whole body and your heart!

Squats

Stand with feet apart. Push your hips back and bend your knees, like sitting on a chair, then stand up tall. Do 8 squats. Keep your chest up.

Bear crawl

Get on your hands and feet with your knees off the floor. Crawl forward like a bear for a few steps, then crawl back. Do this 4 times. This works your arms and tummy.

Hops

Hop on the spot like a bunny, 10 hops. Then try hopping side to side. Land softly with bent knees.

Toe touches

Stand tall, then reach down toward your toes, only as far as is comfy. Stand back up and reach for the sky. Do this 6 times. Lovely and stretchy!

Plank hold

Rest on your forearms and toes, keeping your body in a straight line. Hold steady and breathe for a slow count of ten. This makes your tummy muscles strong.

Take a sip of water between rounds. Well done!

Part 3: Cool down

Just as important as the warm-up, the cool-down helps your body settle. Spend about two minutes:

Walk slowly around the room until your breathing calms.
Take a few big, slow breaths.
Do gentle stretches: reach your arms up, stretch your legs, and roll your shoulders softly.

Find more calming moves in Cool-Downs and Recovery.

Why these moves are good for you

Each move in this workout helps your body in a different way. Star jumps and hops get your heart beating faster, which is great exercise for your heart and lungs. Squats and bear crawls make your legs, arms, and tummy stronger. Toe touches keep your body bendy and flexible. Plank holds build a strong middle, which helps you stand tall and move well.

When you mix lots of different moves together like this, you give your whole body a workout. That is exactly what makes you fit, healthy, and ready for all your favourite sports and games.

Tips for a great workout

Go at your own pace. It is not a race. Do what feels right for you.
Rest when tired. Stopping for a breather is always okay.
Sip water before, during, and after.
Have fun! Put on your favourite music or invite a friend.
Be kind to your body. Stop and tell a grown-up if anything hurts.

Stay safe

Always have a grown-up join in or watching.
Keep your space clear and safe.
Never force a move that hurts.
Warm up first and cool down after, every time.

Keep moving!

A home workout is a brilliant way to stay active any day, rain or shine. The more you move, the stronger, faster, and happier your body feels.

Try this workout a few times a week, and add your own favourite moves. Most of all, have fun, because exercise should always feel like play!

A Simple Home Workout

Key takeaways