Dance Party Games for Kids: Rainy Day Ideas

Rain on the windows, a long afternoon ahead and kids who are starting to climb the furniture. Before you reach for the remote, try putting some music on instead. Dance party games for kids are the easiest way I know to turn a grey indoor day into a proper workout. Freeze dance, musical statues and dance-offs get children jumping, spinning and laughing, and most of the time they will not even notice they are exercising. You do not need to be able to dance. You just need a speaker and a bit of floor.

Set up your dance floor

• Space: push back the coffee table and clear toys off the floor. A space of about 3 by 3 metres is plenty.
• Feet: bare feet or trainers. Socks on wooden floors are an accident waiting to happen.
• Music: make a playlist of 15 to 20 songs your kids know and love. Mix fast and slow.
• A DJ: one person controls the music. Kids love taking turns at this.
• Lighting: close the curtains and use a torch or fairy lights for a “disco” feel. Instant atmosphere.

Dance party games for kids: the classics

Freeze dance

Everyone dances while the music plays. When it stops, freeze. Anyone who moves does a forfeit (5 star jumps, a silly walk) and rejoins. Nobody is out, which keeps younger children happy. Make it harder by calling a freeze shape: “freeze like a starfish”, “freeze on one leg”, “freeze in a squat”. Holding a low squat for a few seconds is great for legs.

Musical statues

Like freeze dance, but anyone caught wobbling sits out and becomes a judge. The last statue wins. Judges get to make funny faces to try to make the statues laugh. This is the game for slightly older kids who like a winner.

Musical bumps

When the music stops, everyone sits down on the floor as fast as they can. Last to sit does a forfeit. All that getting up and down is basically squats. Ten rounds and legs will be burning, including yours.

Dance-off

Two players dance against each other for 30 seconds. Everyone else votes with a cheer. Keep it friendly and make sure everyone wins at least one round. For shy kids, let them dance-off in pairs or as a team.

Games that build fitness without anyone noticing

Copy the leader

One person is the leader and does a move for 8 counts. Everyone copies. Then the next person leads. Encourage big moves: jumping, kicking, arm circles, side steps, spinning. Older kids invent amazing moves, little ones mostly jump, and that is fine.

Dance dice

Write six moves on a piece of paper, numbered 1 to 6, for example: 1 jump, 2 spin, 3 wiggle, 4 march, 5 kick, 6 freestyle. Roll a dice each time the song changes and dance that move for the whole song. For more dice ideas, see my plan for an exercise dice game for kids.

Limbo

Two people hold a broom handle or pool noodle and everyone bends back to get underneath. Lower it each round. Great for flexibility. Stop it before it gets so low that kids are flinging themselves to the floor.

Dance in the dark

Lights off, one torch. The person with the torch shines it on someone, and they have to do a solo move for 5 seconds before passing the torch. Kids love the spotlight moment.

A 25-minute rainy afternoon dance plan

1. Warm-up (3 minutes): two songs of copy the leader with gentle moves.
2. Freeze dance (5 minutes): include freeze shapes.
3. Musical bumps (5 minutes): the leg burner.
4. Dance dice (6 minutes): two songs.
5. Dance-off (4 minutes): everyone gets a turn.
6. Cool-down (2 minutes): one slow song, swaying and stretching, then lying on the floor for the last chorus.

Finishing with a slow song is my top tip. It helps kids come down from the excitement so you are not dealing with chaos afterwards.

Why dancing counts as real exercise

Dancing raises the heart rate, works legs and core, and involves jumping, which helps strengthen bones. The NHS physical activity guidelines for children and young people recommend an average of at least 60 minutes of activity a day, and they specifically count dancing. A half-hour dance party gets them halfway there, and it is far more fun than nagging them to go outside in the rain.

It also helps with screen time battles. Swapping a TV episode for two dance games is an easier sell than switching off cold. I talk more about this in my post on screen time and active families.

Parents, dance too

The parents I coach in Archway often tell me they feel self-conscious dancing. But your kids will not judge you. If anything, they will love you more for being silly. A 25-minute dance party is honest cardio for an adult too. If you love it, try a full family dance workout once a week.

And if you are finishing these afternoons feeling flat and tired rather than buzzing, you might need a bit more fitness in the tank. My SYP Recharge energy and focus class is designed for parents who are running on empty, with movement that leaves you energised rather than wiped out.

FAQs

What games can you play at a kids’ dance party?

Freeze dance, musical statues, musical bumps, limbo, dance-offs and copy the leader are all easy to run and need nothing more than music.

How do I get a shy child to join in?

Make them the DJ first, so they control the music. Then invite them to join for freeze dance, where everyone is moving at once and no one is watching anyone in particular.

What age is freeze dance good for?

Toddlers from about 2 can enjoy a simple version. Children up to 10 or 11 still love it, especially with freeze shapes and forfeits.

Can we do a dance party in a small flat?

Yes. Most of these games need very little space. Keep jumping gentle if you have neighbours below, and focus on freeze shapes, copy the leader and limbo.

Book your first class

After the dance party, keep the momentum going for yourself. SYP Bootcamp runs 45-minute small-group classes in an indoor church hall in Archway N19, maximum 10 people, at £15 a class, and every exercise has an easier and harder option. Book your £15 class here, or call or WhatsApp me on 07301 512215. If you would rather work out somewhere quiet, one-to-one, see my private personal training in Archway.

About the author

Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.