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Indoor Circuit Training Ideas For Children

A school-aged child should be getting around 60 minutes of physical activity every day.

Unless you walk, cycle or scoot to school, it can be difficult to fit that amount of exercise into a regular week day, particularly when the weather is as horrible as it has been over the last couple of weeks.

The good news is that the 60 minutes do not need to be completed in one continuous chunks, and they can be indoors.

Instead of doing the same physical activity over and over, children will find exercise much more fun if you set up a series of physical games around the house, and limit the time on one game to just five minutes, much like a circuit training session in a gym. You can set a timer to sound when it's time to switch activities, or put on some music and change at the end of each song.

It's important to start with some gentle warm up exercise, which you repeat at the end to cool down. In between you can select any mixture from the menu of exercise options below. Make your circuit-time add up to around 20-30 minutes.

1. Jump rope.

2. Count how many jumping jacks you can do before you have to stop.

3. Throwing a ball into a bucket.

4. Catching and throwing a ball between partners.

5. Slithering along the floor like a snake.

6. Crawling along the floor like a cat.

7. Bouncing along like a bunny.

8. Count how many times you can hop on one leg.

9. Play a game of hopscotch.

10. Lifting tins of baked beans. Younger children can lift one can with two hands and older children can have a tin in each hand.

11. Hula hooping over any part of the body, around legs arms or waist, it all burns energy.

12. Install a pull-up bar in an internal doorway and see who can hang onto it, or even pull themselves up for the longest.

13. Pull a sledge around the house, or on the lawn, weighted with books.

14. Tape a soft toy to the wall, or pillow, and thorw punches at it.

15. Hang a soft toy from the ceiling and hit it with karate leg kicks.

16. Jump forwards and backwards over a piece of tape, tight ribbon, or a broom handle along the floor.

17. Lay out cushions, or swatches of carpet or fabric like lily pads, and jump from one to the other.

18. Scuttle like a crab with the body facing upwards and the arms backwards.

19. Lie on the floor and stretch arms and legs out as far as possible to make imaginary snow angels.

20. Push ups against a wall.

21. Push ups from the floor.

22. Reverse sit ups - start in a sitting position, then lower yourself backwards slowly.

23. Play a game of Simon Says, using energetic activities.

24. Put coloured spots on the floor and call out instructions Twister-style, for which appendage should hit which spot.

25. Dance like crazy.

26. Sit down on the chair slowly, get up, repeat over and over.

27. See how many times in the allotted time slot you can stand up from a lying position and get back down again.

28. Run on the spot.

29. Bounce a ball on the spot.

30. Complete a famous dance routine, like Gangnam Style.

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