PE Lessons at Home: A 5-Day Plan for Parents

School holidays, a snow day, or a child who is off school but clearly well enough to bounce on the bed all morning. Whatever the reason, you have a kid at home with energy to burn and you have work, washing and a dozen other jobs. This is where PE lessons at home come in. Not a random “go and run around”, but a short session with a proper structure, just like the PE class they get at school: warm-up, skill, game, cool-down. Kids respond to structure, and you get a plan you can run without thinking.

Below is a full week of five home PE lessons, each about 30 to 40 minutes. They work in a living room, hallway, garden or local park, with kit you already have.

How a real PE lesson is structured

When I coach groups, adults or kids, I use the same shape every time. A PE teacher does too:

1. Warm-up (5 minutes): raise the heart rate and loosen joints.
2. Skill (10 minutes): learn or practise one thing, like throwing, balancing or jumping.
3. Game (10 to 15 minutes): use the skill in a fun, competitive way.
4. Cool-down (5 minutes): slow down, stretch, chat about what went well.

Stick to this shape and even a 20-minute version feels like a real lesson. Put the plan on a sheet of paper on the fridge so your child can tick off each part.

A week of PE lessons at home

Monday: Throwing and catching

• Warm-up: jog on the spot, then 10 arm circles each way, then 10 star jumps.
• Skill: throw a rolled-up pair of socks or a soft ball underarm to each other from 2 metres. Then overarm. Catch with “soft hands”, pulling the ball into the chest. Step back one stride after every 5 good catches.
• Game: target throw. Set up 3 buckets or saucepans at different distances, each worth more points. 10 throws each, add up the score.
• Cool-down: shoulder stretches and a big reach up to the ceiling.

Tuesday: Balance and gymnastics

• Warm-up: animal walks: bear crawl, crab walk and frog jumps across the room.
• Skill: balance on one leg for 10 seconds, then with eyes closed, then while catching a ball. Walk heel-to-toe along a line of tape on the floor.
• Game: “statues”: make a shape with only 3 body parts touching the floor, then 2, then 1. Hold each for 5 seconds.
• Cool-down: lie on your back and hug your knees, rocking gently.

Wednesday: Running and agility

Best done outside in a garden or park if you can.

• Warm-up: slow jog, then high knees, then heel flicks, 20 seconds each.
• Skill: set out 5 cones (or shoes) in a line. Weave in and out, then sprint back. Teach “lean, drive your arms, small fast steps” when changing direction.
• Game: shuttle runs against the clock. Run to a marker, touch it, run back, three times. Try to beat their own time, not their siblings’.
• Cool-down: walk a lap, then calf and thigh stretches.

Thursday: Strength and fitness circuit

• Warm-up: 2 minutes of music and copying your moves.
• Skill: teach a good squat (feet shoulder-width, sit back, chest up) and a good push-up (from knees or against a wall is fine).
• Game: a circuit. 30 seconds on, 30 seconds rest: squats, wall push-ups, star jumps, plank, and step-ups on the bottom stair. Go round twice.
• Cool-down: child’s pose and a slow breathing count to 5.

Friday: Sports day

Finish the week with a mini sports day: egg and spoon race, sack race (pillowcase), beanbag throw and a long jump onto a cushion. Award medals made from paper plates. I have a full plan for this in my post on family sports day games at home.

Tips for running PE lessons at home

• Use a whistle and a timer. It sounds daft, but kids take it more seriously when it feels like school.
• Give them a role. Older kids can be the teacher for one part, which is great for confidence.
• Praise effort, not results. “You kept going when it was hard” beats “you won”.
• Mix ages carefully. Give younger children easier targets so they can still succeed.
• Join in. Your squats and push-ups count too.

How much activity do children need?

The NHS physical activity 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. A 30 to 40 minute home PE lesson plus some active play gets you most of the way there. I go into more detail in how much exercise children need.

What about sick days?

If your child is genuinely unwell with a temperature, vomiting or a nasty cough, they need rest, not a PE lesson. Follow your GP’s or the school’s advice. On the “off school but bouncing” days, or once they are recovering, choose the gentler lessons: Tuesday’s balance session or a short version of Monday’s throwing. If you are not sure whether your child is well enough, check with your GP or pharmacist first. For coughs and colds, the NHS page on the common cold explains when rest is enough and when to get help. For more on this, see my guide to staying active when kids are ill.

And what about PE for you?

Here is the thing I notice with the parents I coach in Archway: they are brilliant at organising their kids’ activity, and their own just disappears. If running a home PE lesson reminded you how much you would like to be fitter, that is a good sign. My SYP Built To Last functional strength class is designed for parents over 35 who want to squat, lift and carry without aches. Think of it as your own PE lesson, with someone else doing the planning.

FAQs

What can I do for PE at home with no equipment?

Animal walks, star jumps, squats, wall push-ups, balance challenges and running games need no kit at all. Rolled-up socks make a perfectly good ball for throwing practice.

How long should a PE lesson at home be?

About 30 to 40 minutes for school-age children, or 15 to 20 minutes for under 6s. Keep the same warm-up, skill, game and cool-down shape for both.

Can I do PE lessons at home in a small flat?

Yes. Balance, strength circuits and throwing at targets all fit in a living room. Save the running day for a park or playground.

How do I keep my child motivated?

Let them tick off each section, earn a sticker per lesson and choose one game each week. Beating their own score is more motivating than competing with siblings.

Book your first class

Your kids get their PE, now it is your turn. 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, or call or WhatsApp me on 07301 512215. If you would rather train one-to-one in a quiet private space, read about 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.