Workout With a Toddler: Fun Moves and Safety Rules

Trying to work out with a toddler in the room is a bit like trying to read a book in a soft play. They climb on your back during push-ups, steal your water bottle and want to “help” with every squat. But if you change your expectations, a workout with a toddler can be fun, useful and one of the few ways to fit exercise into a day with no childcare.

I coach a lot of mums and dads of little ones in Archway, and here is the honest version: you will not get a perfect session. You can get a good enough one. Below are moves that include your toddler, ideas to keep them busy while you train, and the safety rules I insist on.

Set realistic expectations

Toddlers have short attention spans and no sense of danger. That means:

• Plan for 15 to 20 minutes, not an hour. If you get longer, brilliant.
• Expect interruptions. Pause, deal with it, carry on. It still counts.
• Choose moves you can stop instantly. Nothing heavy held overhead, nothing that pins you to the floor.
• Make it a game where you can. A toddler who feels included is much less likely to climb on you.

Safety rules for a workout with a toddler

• Never lift any weight (kettlebell, dumbbell or child) overhead with a toddler roaming nearby.
• Keep weights on the floor where they cannot roll or be pulled onto a foot. A kettlebell on its side is a toddler magnet.
• Clear sharp corners and small objects from your training space.
• No jumping or skipping rope while they are within reach.
• If you use your child as a weight, only do slow, controlled moves, keep them close to your body, and stop if they wriggle.
• If you have had another baby recently, check with your GP first. The NHS advice is to wait until your postnatal check, usually around 6 to 8 weeks after birth, before more strenuous exercise; see keeping fit and healthy with a baby.

Moves that include your toddler

These turn your child into the entertainment, and sometimes the equipment. Do 2 or 3 rounds of 8 to 12 reps each.

Toddler squats

Hold your toddler close to your chest, feet just wider than hips, and sit back into a squat. Count out loud together. Many toddlers love the “up and down” ride. If they are heavy or squirmy, put them down and do bodyweight squats while they copy you.

Peekaboo push-ups

Your toddler lies or sits on a mat in front of you. Each time you lower, say “peekaboo”. Do them on your knees, or with hands on a sofa if that is more comfortable. Big laughs, decent reps.

Bridge tunnels

Lie on your back and lift your hips into a glute bridge. Hold it while your toddler crawls under the “bridge”. Lower, rest, repeat. Only do this if they can crawl through quickly and you are confident holding the position.

Follow the leader walks

Bear crawls, crab walks and duck walks across the room, with your toddler copying you or leading the way. These are great for your shoulders, core and legs, and toddlers think they are hilarious.

Kitchen chase

Gentle laps around the table or hallway, chasing and being chased. Short bursts of 20 to 30 seconds raise your heart rate quickly.

For more ideas that suit little ones, see my post on indoor activities for toddlers.

Moves to do while they are distracted

Sometimes the best plan is to keep them busy and train alongside. Ideas that buy you 10 to 15 minutes:

• A tub of water and cups on a towel
• A pile of cushions to climb (supervised)
• Rolling a ball back and forth to you between sets. My guide to ball games for toddlers has some easy ones.
• Stickers on a big sheet of paper

While they play, run through this 12-minute circuit within arm’s reach of them: 40 seconds work, 20 seconds rest, 3 rounds.

1. Split squats, alternating legs
2. Incline push-ups on the sofa
3. Glute bridges
4. Standing march with knee drives

Outdoor options

A playground is a gift for parents of toddlers. While they play, you can do step-ups on a low bench, incline push-ups on a rail and lunges along the edge of the play area, all within sight. Pushing a buggy briskly uphill counts as a decent workout too. Keep your eyes on your child first and your reps second.

What a toddler workout is not great for

I want to be honest. With a toddler around, you cannot really lift heavy, concentrate on technique or push hard. That is fine for maintaining fitness, but if you want to get properly stronger, you need some sessions where your attention is on yourself. Even one a week makes a difference.

That is where a class helps. My bootcamp sessions are adult-only time, 45 minutes where you focus on yourself while someone else has the kids, whether that is a partner, family member or friend. If you have only got energy for one class, my SYP Recharge energy and focus class is designed for tired parents. And if your little one is still tiny, my guide to workouts with a baby may suit you better.

FAQs

Is it safe to use my toddler as a weight?

For slow, controlled moves like squats, close to your body, it is usually fine. Avoid fast or overhead movements, and stop if your child is wriggling or you feel any strain in your back.

How do I work out with a toddler who keeps climbing on me?

Turn it into a game, choose standing moves where possible, and give them a job like counting or being the “coach”. Keep sessions short.

What is the best time to work out with a toddler?

Often mid-morning, after breakfast but before they get tired and grumpy. Some parents prefer nap time, when they can train without interruptions.

Will my toddler get bored?

Probably, after 10 minutes or so. That is why short circuits and toddler-friendly games work better than long sessions.

Book your first class

Need 45 minutes just for you? SYP Bootcamp runs small-group classes indoors in an Archway N19 church hall, max 10 adults, £15 a class, with an easier and harder option for every exercise. I send the timetable once you book. Book your £15 class here, or call or WhatsApp me on 07301 512215. Mums who want one-to-one support later can read about my personal training for women 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.