Cardio Workout For kid 2021

Cardio Workout For kid 

Write about Cardio Workout For kid 2021 and cardio excercise Important for children. It helps to keep their heart, lungs and blood vessels healthy. It can also help them maintain or achieve a healthy weight.

cardio workout for kids

 I suggest you take 500 calories out of that. Run it for 3-4 time in a weeks, and see what you think. You can choose to reduce it to 1000 calories, but don't go below 1200 calories per day.

Then figure out how much cardio you need to burn an extra 300 calories a day. This is using the old 60%/40% rule which suggests that 60% of your caloric deficit will be from food and 40% from exercise.

I suggest 30 minutes of fasted cardio first thing in the morning before someone else wakes up (if you have time), and an additional 30-45 minutes later in your training days. I'd suggest fasting cardio every morning—even a brisk walk if you can. If you have access to weights, I highly recommend resistance training.

Also, walk, walk, walk. Walk at every opportunity, every time you can. Park further away from the door at the grocery store, take the opportunity to walk around the house or neighbourhood. Running is wonderful for our health and fitness, so take a walk whenever you get the opportunity!

 Guidelines for Kids Physical Activity



Running is the simplest form of exercise, and it's perfect for kids' need for endless energy and speed.

Kids can walk outside or in: at the gym center, down the large room, or even around  a high table. Running can also be mix with other moves in active sports, such as relay races.

Change things up while racing: Change movement patterns to have kids switch from racing to skipping, or try racing with feet too close to the ground .

Kids can also run with high knees (alternate lifting knees moved chest with every step) or "butt kicks" (alternate bringing heels toward buttocks with every step).

Changing direction (sideways or upside down) works both the muscles and the brain, improving children's coordination

Indoor Ball Games

indor ball games

Playing ball games indoors or out can be great exercise for kids. Some benefits include aerobic exercise, balance and coordination exercises. 

Some examples of indoor ball game that don't demand a lot of space include:

throwing balls in the laundry box

hit the balls at the quarry with a household object

capture balls with plastic mixing bowls

throwing, rolling, or kicking the ball in case of  the wall

Other ideas cover dribbling, passing and passing the ball back and forth b/w colleague.

Parents should always find a safe place for their child to play with the ball inside (that is, a place that is sufficient distance from breakable objects).

When play indoors, it is perfect to use a soft ball such as a squishy yoga ball, foam ball or bean bag to store the game safe and injury free. If you are using a smaller or harder ball, or if your child is still working on his coordination, it is a good idea to wear appropriate protective gear..



Skipping can be a fun form of aerobic activity that can also challenge skills such as balance and coordination.

Some skipping games to try include:

Hopscotch: Install a hopscotch board (a grid of numbered squares) using chalk (outside) or masking tape (inside). There are many ways to play, but with all of them a player essentially throws a small object (like a beanbag) onto a square. They then try to jump, skip or jump through the course without landing in that square.

Jump rope: Have your kids jump rope for a certain period of time. You can increase the difficulty by asking them to go back and forth, or make it more competitive by seeing which child gets the most skips in a given amount of time.

Obstacle Course: Set up a simple obstacle course with accessible items, such as a chair to drop around and a pot to go over. Then, set a timer and have your kids aim to beat their own personal record.

Skipping Tag: Play tag, but ask everyone to skip instead of running or running to catch your opponent. You can add variation by switching to jumping on one leg, all fours, or some other way of walking.

Crab Walk

carb walk

Crab walk is a fun activity that also helps kids build their core and arm strength.

Begin by teaching your kids how to do this movement (using hands and feet on the ground with legs bent at the knees and torso and abs). Then, set up fun challenges for your kids to walk in this pose.

Some ideas include:

Balancing act: Place items (like a stuffed animal or a plastic cup) on kids' stomachs and see who can get the farthest without dropping it. Alternatively, see how many stuffed animals your baby can balance on his stomach while in this pose.

Obstacle Course: Set up an obstacle course for the kids to navigate in the crab crawl.

Race: Ready, Set, Crab Crawl to the Finish Line!

Bear Crawl

bear crawl

The bear crawl is all-around running, with your belly facing the floor (as opposed to the crab crawl). This movement can be a good whole body exercise that challenges kids to use their limbs and core.

First, ask kids to practice this movement, then work toward using bear crawl in more complex games, such as taking an obstacle course or challenging them to run to a certain spot home and back .

With care, they can even jump over each other's backs in this pose.

Squats and Lunges

squates and luges

These simple exercises build leg strength, giving kids a good foundation for all kinds of sports and fitness activities.

Try forward, back and side lunges, as well as classic squats. Turn it into a game by counting how many your child can do in 30-second intervals while remaining in proper form.

The knees should be kept in line with the feet and should not bend too far.

You can also involve the kids in a squat sequence by jumping up and down each time they stand between repetitions.

Sit-Ups and Push-Ups

sit up and push up

Hit the floor for basic exercises that work the core: sit-ups, push-ups and planks. Kids can do traditional abdominal crunches, bicycle crunches, leg-up sit-ups, and more. There are lots of variations on the classic sit-up.

Kids can also learn to do basic push-ups and planks to strengthen their upper body and core muscles in the abdomen and back. Modify traditional push-ups by keeping your knees on the ground, as needed.

Incorporate these into sports and other exercise activities (such as circuits and running) to keep kids engaged and having fun, along with other exercises like squats and lunges.

Yoga and Stretching

yoga posses

Yoga poses can be a fun and simple way for kids to exercise. Some easy and fun poses for kids include Tree Pose, Downward-Facing Dog, Upward-Facing Dog, Cobra, Child's Pose, and Happy Baby.

When you're done, follow a few simple stretches to keep muscles strong and healthy. Stretching sequences and cool-downs can also help children transition to a more relaxed position after a workout and help prevent injuries.

10 min Kids Cardio Workout - HIIT - 30s/20s Intervals - No equipment

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