Exercise Dice Game for Kids: How to Make One at Home

Kids will argue with you about doing ten squats. They will not argue with a dice. That is the whole secret of an exercise dice game for kids: the dice decides, not you, so the moaning drops and the giggling goes up. You need two dice, a pen, a scrap of paper and about ten minutes.

I coach busy mums and dads in Archway, and a lot of them tell me the hardest part of family exercise is getting started. A game takes that pressure off. Here is how to make one at home, with move lists for toddlers, older kids and for you.

How to make an exercise dice game for kids

You need two dice. One tells you what to do, the other tells you how many.

• Dice 1 (the move dice): each number from 1 to 6 matches a move on your list.
• Dice 2 (the number dice): the number rolled is how many reps you do. For older kids, double it. For a hold like a plank, it becomes seconds times five.

If you only have one dice, roll it twice. If you have no dice at all, write 1 to 6 on bits of paper and pull them out of a cup, or use a free dice app on your phone.

Write your move list on paper and stick it on the fridge or the wall. Better still, let the kids draw a picture next to each move. A six-year-old who drew the “frog jump” picture is far more likely to do the frog jumps.

The basic rules

1. Take turns rolling both dice.
2. Everyone does the move, not just the roller. This keeps the whole family moving.
3. Roll a double? The roller picks any move they like for everyone, or chooses “rest and drink of water”.
4. Play for 10 to 15 minutes, or until everyone has had five turns.

Move lists for every age

Use one list for the whole family, or give younger and older players their own list and let them roll the same dice. The numbers stay the same, the moves change.

Toddlers (around 2 to 4)

1. Jump like a kangaroo
2. Stomp like a dinosaur
3. Touch the floor, then stretch up high
4. Spin around (slowly)
5. Crawl like a cat
6. Clap your hands above your head

With toddlers, do not worry about counting perfectly. Count out loud together, which is a bonus bit of number practice. The NHS says children aged 3 to 4 should be active for at least 180 minutes a day spread across the day, including some more energetic play. You can read the NHS physical activity guidelines for children under 5.

Kids (around 5 to 11)

1. Star jumps
2. Squats
3. Frog jumps
4. Bear crawl steps
5. Hops on one leg (swap legs halfway)
6. Tuck jumps

For this age group, double the number dice. A roll of 4 means 8 star jumps. That keeps the game moving without being too hard.

Parents

1. Squats with a 2-second pause at the bottom
2. Push-ups (from the knees or against the kitchen worktop is fine)
3. Reverse lunges, each leg
4. Glute bridges
5. Plank, number on dice times 5 seconds
6. Burpees, step back version if jumping does not suit you today

Parents get the number dice times three. A roll of 5 is 15 squats. Across a 15-minute game you will often do 80 to 100 reps without noticing, which is a solid little workout on a busy evening.

Three ways to change the game

Children get bored of the same thing, so change one thing each week rather than inventing a new game.

• Beat the clock: set a timer for 10 minutes and see how many rolls the family can finish. Next time, try to beat it.
• Team score: add up every rep the family does and write the total on the fridge. Beat it the following week. This works nicely alongside a bigger plan like our 30-day family fitness challenge.
• Mystery six: keep number 6 on the move dice a secret, written on a folded card. Only reveal it when someone rolls it. Kids go wild for it.

If your children prefer cards and ticking things off, try fitness bingo for kids instead. Some kids are dice kids, some are bingo kids.

Keep it safe

• Clear a space about the size of a rug, with nothing sharp nearby.
• Bare feet or trainers, never slippy socks on a wooden floor.
• Jumps should land softly, with bent knees. If it sounds like an elephant, ask them to land “like a ninja”.
• If any move hurts, swap it for something else. A game is meant to be fun.
• Have water to hand and stop for a drink every few rolls.

Where a bootcamp class fits

This game is a brilliant way to make movement normal at home, and I would love every family I coach to have a version stuck on the fridge. The honest truth, though, is that you will usually be holding back for the kids. Your squats get interrupted, your plank becomes a climbing frame.

That is fine, and it is also why I think every parent deserves a bit of time where they train properly. In my SYP Built To Last functional strength class, we build exactly the strength you use when lifting car seats, shopping and sleepy children, with an easier and harder option for every move. If you want more ideas for moving together as a family, read my guide to exercising with your kids.

FAQs

What age can kids play an exercise dice game?

Toddlers can join in from around 2 with simple animal moves and a parent counting for them. From about 5, children can roll, count and follow a written list. Teenagers can play with the parent list.

What if my child keeps rolling the same move?

Add a rule that a move can only be done twice in a row. On the third time, the roller picks a different move. It also teaches them a bit about fairness.

How long should the game last?

Ten to fifteen minutes is about right for most families. Stop while it is still fun, and they will ask to play again tomorrow.

Can I make my own dice?

Yes. Draw a cube net on card, write moves on each side and tape it together. Kids enjoy making it, and it means they have chosen the moves themselves.

Book your first class

If you fancy some training where nobody climbs on you during the plank, come along to a class. SYP Bootcamp runs 45-minute small-group classes in a weatherproof church hall in Archway N19, max 10 people, £15 a class and suitable for all fitness levels. Book your £15 class here or call or WhatsApp me on 07301 512215, and I will send you the timetable. If you and your partner would like to train together with a coach, have a look at partner 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.