How to Exercise With Your Kids (Work out as a Family!)
Working out alone is hard enough when you’re over 40. Adding kids into the mix can feel impossible — until you realize that exercising together is one of the best things you can do as a dad. Not only do you get your own workout in, but you model healthy habits, build stronger bonds, and create memories that last way longer than any gym session.
This guide is written for busy dads who want practical, fun ways to move with their kids — whether they’re 3 or 13. You’ll get 10 proven family-friendly exercises, two complete 20-minute workouts you can do at home or in the backyard, safety tips, and a simple system to make family fitness a regular part of your week. No fancy equipment. No complicated routines. Just real moves that work for real families.
Why Exercising With Your Kids Is a Game-Changer After 40
Family workouts deliver benefits most solo sessions can’t match:
- You stay consistent — kids make great accountability partners
- You burn more calories while having fun (they keep you moving)
- You build real functional strength (carrying kids, playing tag, etc.)
- You teach your children that fitness is normal and enjoyable
- You create irreplaceable memories and stronger family bonds
Research shows kids who see their parents exercise regularly are far more likely to stay active themselves. You’re not just getting fit — you’re shaping your kids’ future health habits.
10 Fun Family Exercises You Can Do Together
Classic tag with a twist: whoever gets tagged does 5 jumping jacks before chasing again. Great cardio and laughter guaranteed.
Give your kid a piggyback ride and do bodyweight squats. Start with lighter kids and progress to more reps. Amazing leg and core burner.
3 sets of 8–12 squats
Everyone in plank position facing each other. Give high-fives across the circle while holding the plank. Builds core endurance and teamwork.
3 rounds of 30–45 seconds
Kids hold your ankles while you walk on your hands. Switch roles (you hold their feet). Fantastic upper-body and core work.
Crawl across the yard or living room as a family. Add races or obstacles for extra fun. Full-body strength and coordination.
Stand back-to-back and slide down into a wall sit. Hold as long as you can while chatting or counting together.
3 sets of 20–45 seconds
Use a long rope or imaginary one. Kids love turning the rope while you jump. Great cardio and rhythm practice.
Everyone does push-ups (knee or full). Count together and cheer each other on. Make it a game — last one standing wins.
3 sets of max reps
Use cones, chairs, hula hoops, and jump ropes to create a simple course. Time each other and try to beat your best score.
Put on your favorite playlist and dance like no one’s watching. Kids go wild and you get a great cardio session with zero boredom.
Two Ready-to-Use 20-Minute Family Workouts
Do each move for 45 seconds, rest 15 seconds, then move to the next. 3–4 rounds.
- Bear Crawls
- Frog Jumps
- Crab Walks
- Superman Holds (lying on belly)
- High-Five Planks
Perfect for backyard or park. 40 seconds work / 20 seconds rest. 4 rounds.
- Piggyback Squats
- Wheelbarrow Walks (switch every 20 seconds)
- Jump Rope (or imaginary)
- Obstacle Course Run
- Family Tag with Jumping Jacks penalty
Safety & Motivation Tips for Dads Over 40
- Start slow — focus on fun over intensity
- Modify moves for your kids’ ages (shorter distances, easier versions)
- Watch for signs of fatigue or discomfort in anyone
- Make it a non-negotiable weekly tradition (Sunday mornings work great)
- Celebrate every session — ice cream or stickers for the kids
Turn Exercise Into Family Time
Working out with your kids isn’t just about fitness — it’s about being present, showing them that movement is fun, and building memories that will last long after they’ve grown up. The 10 exercises and two ready workouts above give you everything you need to start today.
Pick one activity and try it this weekend. Laugh, sweat, and connect with your kids. You’ll get fitter, they’ll learn healthy habits, and your whole family will be stronger together.
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About the Author
J.V. CHARLES – DadBod40
Helping dads over 40 stay strong, healthy, and connected with their kids — with simple, fun fitness that actually works in real family life.
