7-Minute Workout

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It can be hard to fit physical activity in your day. Finding ways to be active as a family can make it easier for everyone to fit in physical activity. A short, high-intensity workout that works all parts of the body can be a great way to fit in exercise with your school-aged children. Also, it can help your children stay active during the hot summer months where they can’t spend as much time outside.

This workout only takes 7 minutes–which you and your children can simply get back from your day by leaving out some screen time. Try each of these exercises for 30 seconds each with 10 seconds of rest in between–you can even repeat the routine depending on you and your children’s fitness level.

  1. Jumping Jacks
  2. Wall Sits
  3. Push-Ups
  4. Abdominal Crunches
  5. Step-Ups
  6. Squats
  7. Tricep Dips on a Chair
  8. Planks
  9. High Knees Running in Place
  10. Lunges
  11. Push-Ups & Rotations
  12. Side Planks

Having a whole list of ways your children can be active every day, no matter the weather or how much time you have, can help ensure they get the exercise they need. Workouts like this can be done as a family without much time, so keep a 7-minute workout in mind when you’re thinking of ways you and your children can be active together.


© 2021 North Carolina Cooperative Extension
Expanded Food and Nutrition Education Program (EFNEP)

North Carolina State University
Agricultural and Human Sciences Department

Cooperative Extension at North Carolina Agricultural and Technical State University
College of Agriculture and Environmental Sciences (CAES)