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I'd like to find out. Working out twice a week is great since recovery time will be slower; kids at age are rapidly growing which inhibits recovery. Also if you start them at three times a week they might get bored of it.
Remember six year olds don't have a good concentration span so twice a week works great. Gradually when your kid is ready move it up to three times a week only if they can take it. By this age kids can respond to more stress since their bodies are much stronger and will be able to recover faster from workouts since they aren't growing as fast.
Because of this they should be doing about three workouts a week, however when just starting off I would recommend only twice a week if they are actively involved in sports. Gradually move up to three times a week which is a good number of times a week since any more would probably be too much since this is the time where children play more sports and they usually get more tired from them because the demands are greater from coaches.
If your child is 9 or 10 years old then it might be ok for them to do it four times a week if they are strong enough to take it. Also if their sports aren't as physically demanding then it would also be ok to workout four times a week, but for most people 3 times a week is great. By now children of this age are a lot stronger because puberty and testosterone levels are flaring. Because of this they can take a lot more stress for several times a week and still be able to recover.
This is also an age where sports become a lot more competitive and the training for the sports gets much tougher. And because sports become tougher, a workout would enhance someone's performance in that sport. Kids at this age should workout about times max a week since they are probably also doing sports that are more physically demanding.
The key thing for all these ages is to do the following workout along with another sport. Just doing this workout alone won't give nearly as much benefits if it were done along with sports. Doing sports builds a much better base than just workouts alone. Again workout length and intensity differs from age to age.
Obviously a six year old shouldn't be maxing out on every set, and a thirteen year old shouldn't be doing his push-ups with a half ass effort.
It is important to get the correct workout lengths and intensities to make sure that the child doesn't overwork himself and gets good benefits from the workout. Like I mentioned above children at this age can't take a lot of stress, I mean seriously some of them get dead tired running two laps around a track.
That's why they shouldn't go super intense on every exercise. Basically at the end of a workout they should be quite tired but not extremely. So on a scale from one to ten they should be about at a after they are done with the workout.
As far as workout length goes it should be quite short. First of all, seriously, have any of you ever tried to get a 6 year old to stay on task for 10 minutes? It's tough, so that's why workout length should be about 10 - 15 minutes. If your child is stronger then it might be alright to go to 20 minutes. Also their bodies aren't going to be able to recover as fast and they can't take too much of a beating, that's why this is a good workout time.
Workout times can be a little longer and more intense because year old bodies are stronger and can take more of a beating. So it would be acceptable for an year old to get pretty tired.
On a scale of one to ten they would be about 6 - 7. Workout times should range from 10 minutes to 30 minutes max depending on how fit your child is and how much he or she can take. Remember it's all about how much your child can take, don't push them over the limit because their body won't be able to take it.
Workouts now can be quite intense and longer because puberty is starting to kick in and their bodies can take quite a hefty beating and still recover quite fast. Workouts can now be done so they are pretty much done after. Remember it also depends on how fit the child is. If the child is overweight or quite unfit then they should be starting off more slowly. Then they can gradually build it up so that their workouts get them pretty tired.
But if the kid is very fit and pretty strong then they can be going till they are very tired. On a scale of one to ten they should feel about Workout lengths can also be longer, so a good time would be about 20 minutes - 35 or maybe even 40 if your kid is really fit and is years old.
Remember the key to remember here is that intensity and workout time will vary depending on how fit and strong your kid is. So if your child is unfit and overweight don't start him or her off too hard because that will just lead them into burnout. If your kid is strong and fit then they can go longer and more intense. You want to gradually build up your child's intensity to a comfortable level so he doesn't burnout but also gets good benefits from the workout.
And since children's bodies are weaker, you have to be careful when setting or increasing intensity and workout length. This is mostly for the younger ages with less coordination and stability. I mean how many times have you seen children doing an exercise totally wrong. For example jumping jacks, I once saw children doing these and it looked horrible with arms flapping everywhere and legs all sloppy. If your child works out you have to make sure they get the form down or else it could result in injury or he or she just won't get the benefits from it.
For example Push-ups, if your child sags his back and looks like he's humping the ground, then you should correct it because first of all it might screw up is back, and second it doesn't give the triceps, shoulders, and chest a good workout.
Also form is key because if you don't teach your child good form now then later he will have super sloppy form in all his exercises and it will be impossible to correct because it's been a habit for so long.
Cardio sessions are essential, even more so than the workouts. By cardio I don't mean running and monotonous things like that. I mean seriously, good luck with trying to get a 7 year old to run for even 10 minutes. Sports for kids are way more fun to play and therefore they will do it more often. Different sports build on different things such as agility, speed, balance, endurance, and strength. That's why it's good to have a variety of sports so they get different benefits from each one.
Never make your kid run or do monotonous things like that, or else they will just burnout and stop because it's way to boring for them since they are so hyper. Kids should be doing as many cardio sessions as possible to build a really good base and keep up an active lifestyle. Basically you should do your cardio sessions at least 3 times a week or maybe even 2 if your kid is super unfit or obese. Gradually however you should build this up.
A lot of people don't know this but resistance bands are awesome for a kid's workout. They build on stability since the stabilizer muscles have to kick in and also strength without bashing the kids too badly which weights will do. Your kids can still get a good workout and get tired from resistance bands and the good thing is that the resistance can be adjusted as your kid gets more fit. This is only for ages years old since this is an amazing alternative to weights for the legs which you should highly consider.
I came across this workout because I played badminton and it's an amazing workout if you don't want to do weights for legs or if you're just not ready. Plyometrics basically works on the explosive power of any body part and in this case the legs.
The plyometric leg workout works on balance, power, strength, and speed which is great to get you introduced into weights. Here is one similar to what I did but toned down a bit. The basic thing is that you do a bunch of leg exercises in a row and once your done you get about a minute rest and do it again for about sets. You can make this easy or you can make it hard. For example on the jump lunges if you just do a hop then a lunge you won't get anything out of it.
But if you jump as high as you can then lunge you will get the max benefit. You should also be going quite intense so you're literally done after the workout. Also you should try to stick as many reps into the seconds while keeping good form so you should be going quite fast.
One thing to keep in mind is that you have to tone down the intensity, reps and time if you're not ready for the full program. So if you're unfit then this program will kill you, but if you're really fit this program will be great for you. Optional depending on fitness One legged over the box jumps 30 seconds Rest minutes and repeat x sets. Keeping it simple is the best way to ensure your child follows the program and gets the best results.
They don't need a complicated program because they are only kids, just a simple one should do. Also by keeping the workout simple I mean not using techniques like rest pause training and drop sets. I mean seriously, I've heard some people say kids should be doing this and that's just dumb.
These heavily tax the recovery systems and kids should never be doing them especially since they have slower recovery.
Also their bodies aren't built for that kind of stress yet. It's just a death wish waiting to happen if you incorporate those into your child's workout plan. Don't get them to do drop sets or partials or anything like that, just get them to do the reps and sets in a regular way. Then when they're older then can do them.
At this age it's ok to start introducing some weights into the program but very slowly and gradually since their bodies can probably take the stress. They should mostly be doing lots of sports and doing things with their own bodyweight and resistance bands to build up a good base. However if you're a beginner I wouldn't recommend you do weights because it takes time to build up the stabilizer muscles and strength to take the beating. This is a full body workout to ease beginners into getting fitter for the more advanced program which is divided into upper and lower body workouts.
Also this program should be done 3x a week or maybe even two to start out. If you're truly advanced and are ready for this program then it's time to divide the workout into upper and lower body. Also the intensity should be brought up since your child should be very fit and quite strong. One other thing to take into consideration is that there are more weights involved so make sure your child is truly ready for this. If you're starting off you might want to do this only twice a week, but gradually work up to 4 times a week when they get really fit and strong.
Diet is probably the most important thing if you're trying to get your kid to drop the pounds or if you're trying to get your kid to have a healthy lifestyle. I'm not really going to go into detail because this isn't a question, but basically you have to make sure your child eats a variety of non fatty and foods without sugar. Get them to eat lots of veggies and fruits as well as lean meats with protein. Diet not only gives them benefits but keeps them away from health related problems later on.
If your kid is overweight diet can never be underestimated. If your kid keeps eating junk although he or she workouts then they will never drop the pounds. Make sure they stay away from fatty and sugary foods at all costs. Also make sure they get under their calorie level to promote fat loss.
If you need more information on this topic then you must research more. If I were to tell you all you needed about children's diet the article would be way too huge. If you take away a game or disallow them to watch television unless they become active it will be a great incentive for them to being working out and playing sports.
Gradually as they become more active let them watch more T. V and let them play their video or computer games. Sitting all day is one reason for childhood obesity and by taking away the source of the problem will gradually help your child to get active and healthy.
Nothing sucks more for a kid than to be working out alone by themselves. That's why it's best if you workout with your child to encourage them in the exercises. Also having a friend to workout with them is great because they can talk while they workout which makes it less boring and less of a chore but rather more fun.
Its way better to workout with someone most of the time than alone. Give awards for their hard work such as a cheat meal or extra time to play a video game or extra time to watch television. Kids dig prizes and that's final. I mean when I coached badminton, I gave the kids stickers as prizes and they worked as hard as ever. However you don't want to give your kid too many prizes or he might get bent on only working out or playing sports for prizes and if you stop awarding then he stops doing it which is bad.
Also you can set goals and give them a bigger prize in the end if they reach it. So you might make a deal with your child if they drop 10 or 20 pounds by a certain date then you will buy them a bike they always wanted.
Inspiration is sometimes the best way to work hard at a goal. Some of us get inspired by movies and amazing stores and the same thing happens to kids but to an even greater extent. I mean look at Rocky and Batman, how many kids say I want to be like that! You can use this positive energy to say "Hey, if you want to be strong like Superman then you should start doing sports and working out.
Don't tell your child to go get active and healthy if you yourself are fat and lazy. Children at a young age follow their parents' habits very closely and their mind is shaped around the parent's lifestyle in the early years. That's why children who have parents who smoke are more likely to smoke, go figure. Switch your starting side with each set. Burpees: From standing, squat down, place your hands on the ground, and jump your feet back into a plank position.
Lower body to the floor for a push-up. Push back up to plank. Hop feet back in and stand up. Calf raises: From standing, lift up onto your tiptoes and hold, then lower.
Cartwheels: A blast! Crab walks: Sit with your knees bent and feet flat on the ground; place palms on the ground behind you.
Lift hips a few inches and walk forward on your hands and feet like a crab, then walk backward. Crab toe touches: From your crab position, lift left leg and right arm and try to touch your toes. Lower and repeat on the other side. Handstands against a wall: Make it a game and see who can hold it the longest.
Crab Walk. Bear Crawl. Squats and Lunges. Sit-Ups and Push-Ups. Teaching Kids About the Benefits of Exercise. Yoga and Stretching. The Benefits of Family Fitness. Was this page helpful? Thanks for your feedback! Sign Up. What are your concerns? Verywell Family uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles.
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