7 Fun and Effective Exercises for Kids to Lose Weight Naturally
Written by Pakhi Rewri | October 8, 2025
Introduction
Regular workouts are a great way to keep one's body in shape and promote agility. As per NIH, such workouts can be especially beneficial for kids to promote better strength, endurance, and enhance immunity. The right kind of exercise supported with a healthy diet can be a beneficial combination for children.
Most importantly, exercise can be a great way to promote weight management. This may help in avoiding obesity and many other chronic problems like cardiovascular disorders. Interestingly, kids do not have to indulge in rigorous workouts to lose weight. Parents may help their kids exercise at home with minimal or no equipment at all.
7 Fun and Effective Exercises for Kids to Lose Weight Naturally
Building healthy habits among kids, such as making them exercise regularly can be beneficial in the long run. Having a regular exercise routine may also make your child more disciplined. Here are some easy and effective exercises that can be done at home.
Crab Walks and Toe Touches
For this exercise, the child will have to sit on the floor with a bent knee position. The palms would be positioned behind the hips and the feet should be flat on the floor. Parents can ensure that the child is in the perfect starting position. The child may then continue by straightening their left leg as they reach for the left toe using the right hand. The process needs to be repeated with the left arm and right leg. As per ResearchGate, crab walking along with two touches can help burn extra calories.
Push Ups and Sit Ups
Push-ups and sit-ups are one of the most popular exercises as they can tone the muscles as well as help with weight loss. This is an exercise that targets the chest, shoulders, and abdominal muscles. If a child wants to work on their upper body and core, they may practise regular push-ups. As per the JAMA Network published in 2019, push-ups and sit-ups may also help in strengthening glute muscles.
Mountain Climbers
For this exercise, the child has to position themselves in a push-up pose. The arms need to be on the floor and one foot has to come forward till the child's armpit. Now this can be extended backwards. For another person, the exercise should look like a person trying to crawl while being stationary. As per the Iranian Journal of Public Health, 2018 mountain climbing is a great fat-burning exercise that also promotes agility.
Squats and Lunges
Squatting requires a proper technique. One has to start by putting their feet apart shoulder- width. After doing so, one has to strike a proper balance and a perfect position by putting a deep knee bend while spreading one's arms open. For lunges, one can simply take a step forward and let their back knee touch the floor. While doing so, one needs to ensure that the front knee is properly aligned with the toes and doesn't extend forward. As per NIH, published in 2022, both these exercises can be especially beneficial in building lower-body strength.
Flutter Kicks
Flutter kicks are an exercise that targets the abs muscles of the body. One can start by lying on their back and keeping their abs tight. Now one needs to raise their feet off the floor and do some flutter kicks in the air. It is a fun exercise that can also be made more interesting by incorporating some toys like a ball or a hula hoop. Parents can also accompany kids while doing this exercise.
Bench Step-ups
Bench step-ups would require parents to arrange for a bench that can reach up to the knee level of their child. The kid has to start by stepping their right foot on the bench, followed by their left foot. After standing on the bench for a second, the kid will have to get back on the floor by putting back their right leg and then their left leg. The step needs to be repeated. To make this more interesting, parents can play some fun songs in the background. However, it's also critical to ensure your child's safety.
Running
Running is one of the simplest forms of exercise that burns a lot of calories and promotes fitness. The best part is, it doesn't require any kind of mats or supportive accessories. Kids can do running practice at home if there is some open space available. If not, parents may take their children to nearby parks or playing grounds. It's important to stay hydrated while running as it may prevent dehydration or fatigue.
Conclusion
These are some of the easiest exercises that kids can do at home to lose weight. Remember that weight loss can happen healthily. By doing these simple workouts at home, followed by a good diet, kids may see some significant results.