Simon Says Fitness Game: 40 Moves for Every Age

It is half past five, it is raining on Archway Road, and the kids have been bouncing off the sofa since they got home. You are tired, you have nothing planned, and you need something that burns off their energy without you having to set up a single thing. That is exactly why I love the simon says fitness game. You already know the rules, the kids already know the rules, and you can run it from the sofa if you have to.

I coach busy parents in Archway, and the families who stay active long term are not the ones with the fanciest plans. They are the ones with a few easy games they can pull out on a bad day. This is one of the best.

How the simon says fitness game works

The rules are the classic ones. You are Simon. When you say “Simon says do ten star jumps”, everyone does ten star jumps. When you just say “Do ten star jumps” without “Simon says”, anyone who moves is caught out. The twist is that every command is a movement, so even the mistakes keep everyone moving.

A few house rules make it work much better for families:

• No one is “out” for long. If a child gets caught, they do a 10-second penalty move (like a plank or jogging on the spot) and then they are straight back in. Little ones hate sitting out, and sitting out is the opposite of what we want.
• Take turns being Simon. Kids love being in charge. Let each child have two minutes as Simon, and you join in as a player.
• Be silly. “Simon says walk like a penguin who has lost his keys” gets far more effort than “walk forward”.
• Clear the space first. Push the coffee table back, move anything breakable, and keep socks off on hard floors.

40 movement commands by age

Pick from the list that suits your youngest child, and dip into the next list up when they are ready. Older kids can do the harder versions while toddlers do the easy ones at the same time.

Ages 3 to 5: big, simple moves

1. Touch your toes
2. Reach up to the ceiling
3. Stomp like an elephant
4. Tiptoe like a mouse
5. Jump on the spot
6. Spin around once
7. Flap your arms like a bird
8. Sit down and stand up
9. Wiggle your whole body
10. March with high knees

Ages 6 to 8: skill and coordination

11. Five star jumps
12. Hop on one foot five times
13. Balance on one leg for a count of ten
14. Three frog jumps
15. Bear crawl to the door and back
16. Crab walk three steps
17. Touch your nose, then your knees, then your toes
18. Five squats
19. Run on the spot as fast as you can
20. Skip around the room once
21. Jump and turn to face the other way
22. Do a “starfish” lying on your back
23. Swap feet in a lunge three times, slowly
24. Throw five pretend punches
25. Do a superhero pose

Ages 9 to 12: proper little workouts

26. Ten squats
27. Hold a plank for 15 seconds
28. Five push-ups (knees down is fine)
29. Ten mountain climbers
30. Six lunges, three each leg
31. Three burpees, step back version if you like
32. Ten tuck jumps
33. Wall sit for 20 seconds
34. Ten fast feet, then freeze
35. Inchworm walk out and back twice

For parents too: sneak your own training in

36. Glute bridge, hold for 20 seconds
37. Ten slow squats with a pause at the bottom
38. Side plank, 10 seconds each side
39. Calf raises, fifteen of them
40. Pick up a child (or cushion) safely and put them down, five times

A 15-minute game plan you can run tonight

If you want a bit more structure, this is how I would run it with a family of mixed ages:

1. Warm-up round (3 minutes): only easy commands from the ages 3 to 5 list. Lots of “Simon says” so nobody gets caught yet.
2. Main round (8 minutes): mix in harder moves and start the tricks. Speed up the commands. Every catch is a 10-second penalty move, then back in.
3. Kids as Simon (3 minutes): each child gets a turn calling the moves. They will usually pick the hardest thing for you. Accept your fate.
4. Cool down (1 minute): “Simon says lie on your back and take three big breaths.”

The NHS recommends that children and young people do an average of at least 60 minutes of moderate or vigorous activity a day across the week, and that this can be built up through the day rather than all at once. You can read the details on the NHS physical activity guidelines for children and young people. A 15-minute game after school is a very good chunk of that.

If you want more ideas for rainy days, I have put together a list of indoor games to keep kids active, and the animal walks guide pairs perfectly with the commands above. For a bigger event, try the family sports day games at home.

Where a bootcamp class fits

Games like this are brilliant for the kids, and they get you moving too. But if I am honest, as a parent you rarely get your own heart rate up during Simon Says, because you are the one calling the moves. You still need some time that is just for you.

That is what my small-group classes are for. In my SYP Recharge energy and focus class, you get 45 minutes of moves that feel a lot like a grown-up version of this game, with a coach calling the shots so you do not have to think. You leave with more energy for the evening chaos, not less.

FAQs

What age is the simon says fitness game good for?

Children from around 3 years old can play with simple commands. Older children and teenagers can play with harder moves, and parents can join in at their own level. It works well with mixed ages because every player can do a different version of the same move.

How do you make Simon Says harder?

Speed up the commands, give two moves in one (“Simon says hop and clap”), or add tricky ones like “Simon says do the opposite of what I do”. You can also use bigger counts or longer holds for older kids.

Can you play it outside?

Yes. In a park or garden you can add running commands, like “Simon says run to the tree and back”. Just pick a safe, open space away from roads.

Is it enough exercise for my child?

It is a great part of their day, but children need a mix of activity across the week, including things like running, climbing and playing sport. Think of it as one easy tool, not the whole plan.

Book your first class

If you want 45 minutes where someone else is Simon for a change, come and try a class. SYP Bootcamp runs 45-minute small-group classes indoors in a church hall in Archway N19, with a maximum of 10 people, all fitness levels welcome and an easier and harder option for every exercise. It is £15 a class and the timetable is sent when you book. Book my £15 class or call or WhatsApp me on 07301 512215. If you would rather start one to one, you can see how personal training with SYP Fitness works.

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.