Indoor Obstacle Course for Kids: 3 Rainy Day Ideas

It is raining again, the park is a mud bath, and the kids have been bouncing off the walls since breakfast. You need something that burns off their energy without you having to leave the house or spend money. An indoor obstacle course for kids is my go-to on days like this. You build it from cushions, chairs and tape in ten minutes, the children run it fifty times, and you can even join in for a workout of your own.

I coach busy parents in Archway, and this is the course I suggest to families in my classes when the weather turns. Here is how to build it safely, three ready-made layouts, and how to keep it going all afternoon.

Safety first: clear the space

Five minutes of setting up saves a trip to A&E.

• Move glass, sharp corners and anything that can tip over. Push the coffee table against a wall or out of the room.
• Use rugs or cushions on hard floors where kids will land or crawl.
• Socks off, or grippy socks on. Bare feet are safer than slippy socks on wooden floors.
• No climbing on furniture that can wobble, and no jumping off anything higher than the child’s knee.
• For under 5s, an adult stays in the room the whole time.

What you can use from around the house

• Sofa cushions: stepping stones, crash mats, a wall to climb over.
• Masking tape or painter’s tape: balance lines, hopscotch grids, start and finish lines. It peels off without marking most floors.
• Kitchen chairs and a blanket: a tunnel to crawl under.
• Pillows or soft toys: things to carry, throw into a basket or balance on your head.
• A laundry basket: a target for rolled-up socks.
• String or wool: a “laser maze” tied low across a hallway (keep it at knee height and easy to break, never at neck height).

Three indoor obstacle course for kids layouts

1. The living room loop (ages 3 to 6)

1. Hop across 5 cushion stepping stones without touching the “lava”.
2. Crawl through the chair-and-blanket tunnel.
3. Walk along a tape line, heel to toe, arms out.
4. Do 5 frog jumps.
5. Throw 3 sock balls into the laundry basket.
6. Ring a bell or shout “finished!” at the end.

2. The hallway ninja (ages 6 to 10)

1. Bear crawl to the first marker.
2. Get through the wool “laser maze” without touching a strand.
3. 10 star jumps.
4. Crab walk backwards to the next marker.
5. Balance on one leg for 10 seconds on each side.
6. Sprint (fast walk if the floor is slippy) back to the start.

3. The family challenge course (older kids and adults)

1. 10 squats.
2. Bear crawl the length of the room.
3. 10 push-ups (adults can use the sofa; kids on knees).
4. Carry two heavy cushions or full water bottles to the far wall and back.
5. 20 mountain climbers.
6. Plank for 20 seconds.

Time each lap and try to beat your own time, not each other’s. This version is a proper workout for a parent too.

How to keep them going for more than 10 minutes

• Add a story. Pirates escaping the ship, astronauts on a moon walk, a spy mission. Same course, new game.
• Change one station each round. Kids love “upgrades”. Swap frog jumps for hopping on one leg, or the tunnel for rolling across the cushions.
• Let them design it. Give the children five minutes and some tape to build the next course. They will be far more invested.
• Use a timer. A phone stopwatch turns it into a challenge they want to repeat.
• Play music. When it stops, everyone freezes wherever they are.

Rain is a good excuse to be active indoors, not a reason to skip moving altogether. The NHS recommends children aged 5 to 18 average at least 60 minutes of moderate or vigorous activity a day, and under 5s need at least 180 minutes of activity spread through the day (see the NHS guidelines for 5 to 18 year olds and the NHS guidelines for under 5s). A few rounds of an obstacle course in the morning and afternoon makes a real dent in that.

For more rainy day ideas, see my list of indoor games to keep kids active, or turn the afternoon into a mini family sports day at home.

Where a bootcamp class fits

An obstacle course is basically a circuit: stations, short bursts, a bit of rest, repeat. That is exactly how my bootcamp classes run, just with kettlebells and slam balls instead of cushions. Parents often tell me their kids’ living room course was the first time in months they had felt out of breath, and that is what got them to book a class.

My classes are indoors, so the British weather never cancels them. If you enjoy the punching-and-moving side of things, the SYP Box Fit beginner boxing class is a lot of fun with no sparring.

FAQs

How do you make an indoor obstacle course for kids?

Clear a safe space, then set up 5 or 6 stations using things you already have: cushions to hop across, chairs and a blanket to crawl under, tape lines to balance on and a basket to throw into. Run it in a loop and change one station each round.

What can I use for an indoor obstacle course?

Sofa cushions, pillows, kitchen chairs, blankets, masking tape, a laundry basket, rolled-up socks, soft toys and wool or string tied low across a hallway all work well.

How do I keep my kids active on a rainy day?

Mix short bursts of movement through the day: an obstacle course, a dance party, a game of musical statues, a tidy-up race and a quick family workout. Getting outside in waterproofs for 20 minutes is worth it too if you can.

What age is an obstacle course good for?

Almost any age. Toddlers can crawl, step and throw with an adult close by. School-age kids can handle timed laps and more balance work, and teenagers and adults can turn it into a real circuit workout.

Book your first class

When it is your turn to burn off some energy, come and train with me. SYP Bootcamp runs 45-minute indoor classes in a church hall in Archway N19, with no more than 10 people, an easier and harder option for every exercise, and a price of £15 a class. Book your £15 class here or call or WhatsApp me on 07301 512215. If you cannot get to Archway, online coaching with SYP Fitness gives you a plan to follow at home.

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.