Fitness Circuit Training for Kids

Exercise cards or labels for each station

A timer or stopwatch

An exercise mat (optional but helpful for floor work)

Set up 6 stations in a circle or line. At each station, place a card with the exercise name and rep count. This makes the circuit self-guided.

Jumping Jacks (10 reps): feet together, jump and spread legs while raising arms overhead. Return to start. Full range of motion on every rep.

Squats (10 reps): feet shoulder-width apart, sit back like sitting in a chair, thighs parallel to the ground, then stand. Keep chest up and knees over toes.

Push-Ups (5 reps): hands on the ground, shoulder-width apart. Lower chest to the ground, push back up. Modified version: knees on the ground. Full version: on toes.

Plank (20 seconds): hold the top of a push-up position. Body straight from head to heels. No sagging hips, no piked hips. Just hold.

Mountain Climbers (10 total): from a plank position, drive one knee toward your chest, then switch. Alternate rapidly, like running in place in a push-up position.

Burpees (5 reps): from standing, squat down, put hands on the floor, jump feet back to plank, do a push-up (optional), jump feet forward, and jump up with arms overhead. The hardest exercise in the circuit.

Move from station to station with 10 seconds rest between each. After completing all 6, rest for 1 full minute. Then do 2-3 more rounds.

Circuit training is one of the most time-efficient workouts because it combines cardio and strength with minimal rest. Twenty minutes is a real workout.

Form matters more than speed. A slow, controlled squat builds more strength than a fast, sloppy one. Coach proper form before adding speed.

For beginners, reduce the reps: 5 jumping jacks, 5 squats, 3 push-ups, 10-second plank, 5 mountain climbers, 3 burpees. Build up from there.

Play music during the circuit. Upbeat music makes hard exercises feel more manageable.

Track progress weekly. Can you do more reps? Hold the plank longer? Get through the circuit faster? Numbers motivate kids.