Dad and Kids Fitness: 4 Fun Indoor Exercises

Dad and Kids Fitness: 4 Fun Indoor Exercises

Working out can be even more fun when you include your kids in it! This Father's Day, skip the gym and exercise at home to improve the health of your son or daughter. In this article, we offer 4 fun indoor workout ideas, from indoor rowing races to partner workouts that encourage teamwork and cooperation. Imagine the look on their faces when they get to see their dad sweating it out alongside them – it becomes a shared experience that fosters motivation and creates cherished memories.

Benefits of Working Out with Your Kids

Beyond physical health, there are numerous advantages to exercising with your kids. It's a fantastic opportunity to set a positive example and teach your children the value of an active lifestyle. When you work out together, you're not only burning calories but also fostering quality time and strengthening your emotional connection, inspiring them to tackle the challenges and reach their full potential in the future life. Plus, it does help your kids develop a lifelong love for physical activity and serves it as a fun and engaging activity from an early age.

How to Make Fun Workouts with Kids

1. Finding the Perfect Fit: Age and Levels

The key to successful dad and kids’ workouts is tailoring the activities to your family's specific needs. Here's a quick guide to consider:

• Little Ones (3-6 Years Old): Keep it short, playful, and focused on games and activities that involve movement, such as Simon Says or animal walks.

• Elementary Schoolers (7-12 Years Old): Gradually do simple bodyweight exercises like squats, lunges, and push-ups. Obstacle courses, timed challenges, and incorporating toys can keep them engaged and excited.

• Teenagers (13+ Years Old): You can choose from more challenging exercises like weight lifting, cardio routines, and sports drills. Or, you can modify it according to their interests – incorporating those elements they love into the workout may add a layer of fun and motivation.

2. Setting Realistic Goals and Schedules

To keep the kids motivated, you can start small and gradually increase the duration and intensity of the workouts as your kids get stronger. A 10-minute workout several times a week is a good starting point. Additionally, you can block out time on your calendar that works for everyone and stick to it as much as possible. And it’s vital to keep consistent so that you can establish a routine and make exercise a habit for the whole family.

3. Fun Dad & Kids Workouts to Get You Moving

Now, let's dive into the 4 fun workout ideas that will have your family sweating, laughing, and creating lasting memories together!

①  Indoor Rowing Competition (Best for 7-12 Years Old)

As you know, one of the easiest ways to get kids to do something is to turn it into a competition, and the same is true for indoor rowing. Imagine you and your kid hopping onto separately the MERACH 950 Wood Rowers, hearing the soothing water sound as you sweat. Both you and your kids will end up getting an immersive, full-body workout, and create valuable family memories in the process.

MERACH 950 Dual resistance Wood Rower

To make it even more engaging, you can put on some upbeat music, and set up short bursts of high-intensity activity, like 30-second high-speed rowing followed by 30 seconds of rest. You can turn it into a race to see who can row the fastest or farthest during each burst. Not only will you all get a challenging cardiovascular workout, but the competitive element will keep everyone motivated and engaged.

② Weight Lifting

Option 1: Use Your Kids as “Weights” (Best for Younger Kids)

Weightlifting might not seem like a kid-friendly activity at first glance, but with a little creativity, it can be fun and engaging. One option is to use your kids as weights! For younger children, you can do exercises like squats or lunges while holding them in your arms. As they get older and heavier, you can progress to exercises like partner carries or piggyback rides.

Option 2: Use a 3-in-1 Adjustable Dumbbell Set (Best for 13+ Years Old Kids)

Alternatively, you can use some flexible dumbbells, like the MERACH 3-in-1 Adjustable Dumbbell Set, to exercise together with your kids. This versatile set allows you to adjust the weight from 7 to 54 pounds, catering to different fitness levels and enabling you to progressively increase the challenge as you (or your family) get stronger. Furthermore, you can adjust the exercises to fit your child's abilities. For example, they can just do bodyweight squats while you do weighted squats.

③ Obstacle Course Challenge (Best for 3-6 Years Old Kids)

If your kid loves some challenging tasks, you can consider designing an obstacle game in your living room, backyard, or playroom. For example, you can use pillows, blankets, chairs, and toys to create hurdles, tunnels, and balance beams, and set a timer and see who can complete the course the fastest. You can also take turns to set up the “obstacle” for added excitement, which will boost the creativity of your kids.

④ Partner Workouts: (Best for 13+ Years Old Kids)

Partner workouts are perfect for building teamwork and cooperation while getting a great workout. For example, you can take turns doing push-ups while your child sits on your back, or race across the room in a wheelbarrow position, with one person walking on their hands while the other holds their partner's legs. After doing these exercises, you’ll have a blast working together and cheering each other on. These exercises require communication, cooperation, and trust, and can be a great way to strengthen the relationships between dads and kids.

Lastly, don't forget to celebrate progress and milestones along the way. Whether it's achieving a personal best time in the obstacle course challenge or completing a challenging partner workout, take the time to acknowledge and celebrate your family's achievements. This will reinforce the positive association with exercise and strengthen the bonds within your family.


By incorporating these 4 fun workout ideas into your family fitness routine, you'll enhance your physical health, and create some cherished memories that strengthen the bond with your kids, developing a lifelong love for fitness together!

So, put on your sporty clothes, crank up the music, and work out with your kids now! You won't regret the investment in your health, their health, and your bond as a family.

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