Free kids workout plan generator
Pick your kid's age, sport and skill level and get a two-week training plan they can do at home, in the backyard or at the park. Every plan is bodyweight only and matched to their age, for ages 6 to 18. Enter a parent or guardian's email and the plan appears right below.
Your two-week plan will appear here.
How the plans stay age-appropriate
Ages 6 to 9
About 12 minutes, three days a week. Playful movement, balance and soft landings. Two free-play days and two rest days. No weights.
Ages 10 to 12
About 22 minutes, four days a week. Bodyweight strength, footwork and sport skills, with form before speed.
Ages 13 to 18
About 32 minutes, four days a week. More rounds and harder bodyweight moves. Still no equipment required.
This tool gives general fitness information only, not medical advice or individual coaching. Kids train at their own risk and under a parent's supervision, as set out in our Terms. Check with your child's doctor before starting a new exercise program, and stop any exercise that causes pain.
Common questions
How often should a kid work out each week?
Most kids do well with three to four short training days a week plus free play and at least one or two rest days. A common guideline from sports medicine groups is that weekly hours of organized sport should not exceed a child's age in years.
Is strength training safe for kids?
Bodyweight strength work such as squats, push-ups and planks is widely considered safe for children when the form is good and an adult supervises. These plans use bodyweight only. Weights should wait until a qualified coach is involved.
Does my kid need equipment?
No. Every exercise here uses bodyweight. A ball for your sport helps on skill days, and a shoe or water bottle works as a cone.
How long should a kids workout be?
Shorter than you think. About 10 to 15 minutes for ages 6 to 9, 20 to 25 minutes for ages 10 to 12 and 30 to 35 minutes for teens, including warm-up and cool-down.
Can I get a plan from a specific pro athlete?
Not from this tool. Type the athlete your kid wants to train like and we'll log the request. In the AICON app, workouts come from athletes who have partnered with us, led by their own avatar and voice.