Garden Workout for Families: A 20-Minute Routine

You’ve got a patch of grass, a couple of restless kids and about 20 minutes before someone needs feeding. That’s enough. A garden workout is one of the easiest ways to get the whole family moving without booking anything, driving anywhere or paying a penny. You don’t need equipment, and you don’t need a big lawn. A small yard, a patio or a shared green space works fine. Here’s a simple routine I’d give any family in North London, with easier and harder options so everyone from age five to 45 can join in.

Why a family garden workout works

The NHS guidelines for children and young people say 5 to 18 year olds should aim for an average of at least 60 minutes of moderate or vigorous activity a day across the week, including activities that strengthen muscles and bones. The NHS gives jumping, running and catching, playground-style activities, as examples. That’s basically a garden workout.

For us parents, the NHS adult guidelines recommend 150 minutes of moderate activity or 75 minutes of vigorous activity a week, plus strength work on at least 2 days. Twenty minutes in the garden with the kids chips away at both.

The real win, though, is that it doesn’t feel like a workout to the kids. It feels like a game. And when they see you joining in, they’re far more likely to stick with it.

Before you start: quick safety checks

• Clear the space of toys, garden tools and anything slippery. Wet grass and decking can be like ice.
• Wear trainers. Bare feet on a lawn feels nice until someone lands on a stone.
• Keep little ones away from the adults’ exercises that involve jumping or swinging limbs near them.
• Have water out, especially in warm weather, and stay in the shade on hot days.
• If you have any injury, back or joint pain, or you’ve recently had a baby, check with your GP or physio before doing jumping exercises.

The 20-minute garden workout routine

Do this as a circuit. Work for 40 seconds, rest for 20 seconds, then move to the next exercise. Go round the circuit 2 or 3 times. Little kids can just do as much as they like and run off in between, that’s fine.

1. Warm-up (3 minutes): march on the spot, arm circles, then a gentle jog round the edge of the garden. Easier: walk the edge. Harder: add high knees for the last 30 seconds.
2. Animal walks (40 seconds): bear crawl across the grass and back. Easier: crawl on hands and knees. Harder: crab walk on the way back.
3. Squats (40 seconds): feet shoulder-width apart, sit back as if onto a chair, stand tall. Easier: squat to a garden step or low bench and stand back up. Harder: add a little jump at the top if your knees are happy.
4. Shuttle runs (40 seconds): put two markers (shoes work) a few metres apart and run between them, touching the ground at each end. Easier: fast walk. Harder: move the markers further apart.
5. Press-ups (40 seconds): hands on the grass, body straight. Easier: hands on a garden wall, step or bench. Harder: full press-ups from the toes, slow on the way down.
6. Star jumps (40 seconds): Easier: step out to the side one leg at a time with arms up. Harder: tuck jumps for the last 10 seconds.
7. Plank (30 seconds): forearms down, body straight. Easier: plank on your knees. Harder: tap each shoulder in turn.
8. Cool down (3 minutes): walk a lap, then stretch calves, thighs and chest. Get the kids to lead the stretches.

If you want to know more about warming up properly, my post on warming up before exercise goes into more detail.

Turn it into a game

Kids lose interest fast if it feels like drills. A few things that help:

• Let them pick. Write each exercise on a card and let the kids draw the next one.
• Dice workout. Roll a dice and do that many reps, or let each number stand for a different exercise.
• Parent vs kids. You do press-ups, they do star jumps. Who gets more in 30 seconds?
• Music rounds. Work while the song plays, freeze when it stops.

No garden? You’ve still got options

Lots of families round Archway and Holloway live in flats. The same circuit works in a local park, and you’ve got great spaces close by. Waterlow Park, for example, is a lovely spot for this sort of thing. I’ve written a separate guide to a Waterlow Park outdoor workout if you want somewhere to take it.

Where a bootcamp class fits in

Garden workouts are brilliant for family time, but you’re mostly keeping one eye on the kids. Most parents I train also want something that’s properly for them, where someone else does the planning and checks their form. That’s what SYP Bootcamp is for: 45-minute classes indoors in a church hall in Archway, maximum 10 people, all fitness levels. You can bring the ideas home and use them in the garden with the kids.

FAQs

What exercises can I do in my garden?

Bodyweight moves work best: squats, lunges, press-ups against a wall or bench, planks, star jumps, shuttle runs and animal crawls. If you have a step or sturdy bench, step-ups are great too. Keep the area clear and dry so nobody slips.

How long should a family garden workout be?

Fifteen to 25 minutes is plenty for most families. Young children have short attention spans, so short bursts with games work better than one long session. You can always do a second round later in the day.

Is a garden workout good for kids?

Yes, for most children. The NHS includes running, jumping and catching as examples of moderate activity for kids, and recommends activities that strengthen muscles and bones. Keep it playful, let them go at their own pace, and don’t push young children into adult-style training.

Try a class for yourself

If you’d like a session where you’re the one being coached, come and try SYP Bootcamp for £15. Classes are 45 minutes, beginner friendly, and you can see this week’s class times on the booking page. Just press “Book my £15 class”, or WhatsApp me on 07301 512215. Fancy training as a pair with your other half? Have a look at partner personal training at SYP Fitness. Otherwise, grab your spot in a bootcamp class and I’ll see you there.

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.