Ultimate 20 Minute Full Body Workout for Kids

Ultimate 20 Minute Full Body Workout for Kids
Here is a 20 min Workout that is perfect for kids and adults to do together. It involves dynamic warm-up, cardio, and bodyweight strength exercises.
Kids as young as 7 or 8 years old can safely do strength training if they have good balance and control of their body, follow instructions, and can do the exercises with good form. A child's strength-training program shouldn't be a scaled-down version of an adult's weight training regimen.
Kids spend more time watching TV, they spend less time running and playing. Parents should limit TV, video game and computer time. Parents can set a good example by being active themselves. Exercising together can be fun for everyone. Competitive sports can help kids stay fit. Walking or biking to school, dancing, bowling and yoga are some other ways for kids to get exercise.
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Regular physical activity can help children and adolescents improve cardiorespiratory fitness, build strong bones and muscles, control weight, reduce symptoms of anxiety and depression, and reduce the risk of developing health conditions.
Children and adolescents ages 6 through 17 years should do 60 minutes or more of moderate-to-vigorous intensity physical activity each day, including daily aerobic - and activities that strengthen bones - 3 days each week, and that build muscles.
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320To increase longevity and overall results, a fully customized plan dramatically increases your chances of success. Premium workout programming, individualized nutrition and meal plans, customized workouts and consults with me 24/7. Join my Boxing Led Aesthetic 1 on 1 coaching program today natebowerfitne...
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Parents should make sure that their kids get enough exercise. So, how much is enough? Kids and teens should get 60 minutes or more of moderate to vigorous physical activity daily.
Toddlers and preschool children should play actively several times a day. Toddlers should get at least 60 minutes active play every day and preschoolers should have at least 120 minutes active play every day. This time should include planned, adult-led physical activity and unstructured active free play.
Young children should not be inactive for long periods of time - no more than 1 hour unless they're sleeping. And school-age children should not be inactive for periods longer than 2 hours.
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About Nate Bower:
Nate Bower is a certified PTS, boxing instructor, personal trainer, and competitive athlete in Toronto, Ontario, Canada. This channel offers boxing workouts, heavy bag workouts, high-intensity interval training, motivation, timed session workout routines, and more.
#exerciseforkids #kidsworkout #kidsexercise

[@NateBowerfitness]

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[@jurassicbread4279]

so I see I am not the only one who has to come here for PE lol

[@anamaric3787]

Im also here for PE lol

[@lorennydiaz2108]

Yeah same

[@lorennydiaz2108]

Yeah same

[@amandaysasaga7552]

Omg same

[@danmartin8988]

Lol

[@sywrathvfx6963]

Who’s here because there PE teacher asssigned this to them in the second year of quarantine but we skip some stuff because he can’t see our cameras.

[@linawu09]

I just kept pausing the video.

[@madisonblack1974]

i just didnt do it

[@madisonblack1974]

@Olivia Mulligan but we have to do it at 8 am

[@gumygumbear9708]

@Olivia Mulligan same bro techer assigned this and its boring as f

[@zylonlee3580]

@Olivia Mulligan you go to suffern?

[@morganramos6933]

Who else is here because there PE teacher tile them to do this bc of corona virus . . Edit: Ok There was a lot of people who liked this... I guess we will suffer together

[@nard1x559]

i'

[@maurogomez7120]

Meeeeeeeeeeeeeeeeeeeeeeeeeeeeeeee!!!!!!!!!!!!

[@dumbface2623]

Syaper Tv me lmao

[@jongna2313]

MEEEEEE

[@augustinaaddy3342]

Me

[@luckydragon0538]

so apparently I'm in quarantine and my homework for P.E is this :/

[@itssDrake]

Same

[@toughbriflo]

same

[@potatoexplosion5909]

same

[@sandraprince6276]

same :|

[@vienamine]

Sameee

[@revafrej3932]

anyone else here cause their PE teacher assigned them this?

[@adrianedavis181]

yup

[@bopbop8628]

my tennis coach assigned it

[@habie147smother9]

Yep

[@kadenramirez7699]

Me

[@samarwagih6751]

me

[@CentSpiraL]

Who else is doing Middle School PE with this video lol

[@alinatelles03]

eighth grade

[@hulk7661]

Alina Telles same

[@trippyninx971]

Me I’m in 7th grade

[@madisonblack1974]

Me he assigned this to us but bc its my laptop he cant tell if i watched it or not soo i just set a 22 minute timer

[@CentSpiraL]

@@madisonblack1974 GENIUS

[@zipplo]

guys, put it on 2x speed, it's less time ( and yes my pe teacher assigned me to watch this during online school )

[@darkcrypto_yt]

Marcel T Lol

[@raywu415]

Thank you so much. This has effectively halved the time I have to spend watching this video.

[@mannnimded8032]

same

[@ellabrown1367]

xD lol but then it's also harder for uu to workout , u have to do it much faster no matter it's less. Lemme tell u one thing it's better to do it slower and longer than faster and longer because that will get u more tired lil kid😏lol don't be offended you just shared ur thought which I'm proud of:) keep rocking you're an amazing human being:) keep slaying:)

[@realistic0812]

Bro it’s on like halve speed when she do the workout Look at the time at put ur own

[@billlozier5551]

That was terrific. Your voice and loved the inspirational music. Coronavirus has got me stuck and this is a great way to share with my 12 year old son. Thanks so much.

[@the_random12345]

girl: if i can do it so can i people in wheel chairs: ._.

[@bfg_ko691]

@Josephine Gordon i agree

[@conchgorge9387]

Honestly this is a wholesome video

[@portmanz.666]

anybody here cause their PE teacher linked you this, cause mine did

[@chuucoolate]

yep mine did too

[@malikaelsehrawy7643]

Yupppppp sameee

[@adityakarthik5616]

Did everybody's P.E teacher really assign this video to everyone?!

[@samoyedpups4673]

Seems like it 🙄

[@blythethorn335]

mine did I wouldn't be on it otherwise to be honest.

[@ElizabethHernandez-ub7mv]

Yes

[@chuucoolate]

yes

[@dwagn1702]

Perhaps-

[@MSBRAXTON911]

Pe teacher assigned this to both my kids.

[@Elitelesforo]

*my legs literally died after this*

[@cyberels]

wait we’re actually supposed to be doing this? 😳🤫

[@luo_980]

@@cyberels yes

[@luo_980]

me to i skip to the helf of the end like omg this is so long

[@chuucoolate]

Lmao

[@ryencokez]

Thanks for teaching my Phys ed classes to day. Great workout!

[@sageandleather]

I’m not working out unless I can do it in my bed sis...

[@briatolliver8791]

Periodttttt

[@cyberels]

right

[@chuucoolate]

lmao same

[@jessepena9506]

😂🤡😂

[@maddy3999]

WHO HERE BC OF SCHOOL AND NOT DOING THE WORKOUT JUST ME Edit: I hate school and why does the tree look fake now your looking at the tree, yeah you see it looks fake

[@sebastianbirchenall1637]

I had to watch this coz of my pe teacher in COVID Like if you had to as well

[@chuucoolate]

yep

[@damis2038]

This is great for my sons who are athletes during this time of quarantine.

[@gretahuskie5455]

Same here! My boys are missing soccer conditioning and spring football right now! This work out is a great life saver!

[@valentinadelgado7403]

The heck is this this didn’t even make me sweat

[@destinedheroine1434]

Yall medieval boomers

[@valentinadelgado7403]

DestinedHeroine 1 lol

[@aliasnomdeplume2419]

I do this for P.E. all the time it's like my teachers favorite video

[@zacharyjustice2479]

Love it.Im been doing this workout each day and it helps a lot thanks man.

[@dusk9466]

Zachary Justice I’m doin it too. It really helps get down fat the thing is I wiegh more because of the muscle that I’m gaining

[@silversides87]

I would love a 5-10 minute one that's a bit more simplified I could do with my 5 year old! This is a fantastic idea for a series. Thanks so much to both of you for putting this together

[@kendralol9222]

MY P.E teacher assigned me thiss I should be relaxing rn

[@abboxeoko]

Mr Bowers. I'm a former amateur boxer (90s and early 2000s). I fell out of shape in my 30s. Last year I cleaned up my diet and started working out. When looking for work outs on YT I came across your 12 min warm up in Nov. 2016. I do the shaky legs and kids workouts with my family as well. You also introduced me to tabata work outs (I've build my own tabata workouts). Between my own workouts, returning to my boxing training, and your vids, I've lost 60 lbs. Just letting you know you're doing an excellent job and you are impacting people's lives. Thanks a bunch!!!

[@EduardoRodriguez-ks4em]

COOLEST COMMENT EVER!!!! KEEP IT UP!!!

[@abboxeoko]

NateBowerFitness Not a problem at all. It would be pretty cool actually. My first name is Aaron.

[@anthonyarana3614]

this is a great workout

[@aolanigray477]

We really have to do this for P.E. because of coronavirus

[@jeremydonoghue3642]

Their 10-second timers were actually 20 secs, I timed it.

[@rohankadank9274]

Jeremy Donoghue ikr

[@shrayroy5071]

Yeah same bro its garbage

[@adityakarthik5616]

OMG, you're right I tested it out like you did.

[@maul8224]

I’ve known that. Sometimes their 10 second timers are slower

[@cynthiagrinzivich5318]

I know this is annoying to have your PE teacher do this for you. :(

[@cynicalsoup8134]

My PE teacher assigned me this as well... I’m too full to do it today though

[@ellabrown1367]

ahahahah good luck for surviving because this workout sucks 😬😂 btw just a reminder you're an amazing human being and keep rocking:)

[@sheetpalpatine1009]

My teacher recommended this so there for I don't like it

[@mrorangelemon6305]

There are so many better calisthenics full body workouts that anybody could do that will actually work your muscles

[@itssDrake]

Same

[@jdmnova3425]

P.E teacher: assigns video. Students: OK BOOMER.

[@conchgorge9387]

Dead meme

[@jdmnova3425]

Then keep scrolling

[@conchgorge9387]

@@jdmnova3425 i say it like it is ok

[@melanitesong]

12:07 is anyone going to talk about how he forgot to edit out the *Description* and just slapped the 'Sprinting (Supersonic fast) 10 seconds' over it?

[@justsomedefaultpfpwithamus8189]

2x speed lol

[@melanitesong]

@@justsomedefaultpfpwithamus8189 ?

[@Justaneggg]

@@melanitesong 2x speed lol

[@melanitesong]

@@Justaneggg what do you mean by 2x speed

[@luckysinper3323]

6:15 hell no u ain’t doing this ha funny

[@Mayorfoxia82]

break leg

[@chikon.6295]

now, re-watch it but listen for how many times he says supersonic fast. i swear it will make you wonder how you didn't notice all of those before. -_-

[@That_Evangelist]

Thank you for helping me start my fitness journey

[@NateBowerfitness]

You're so welcome!

[@notyourfbiagent4573]

My PE teacher send me this as homework

[@zang9147]

This is great. It seems he stops his exercise and coaches when the girl is doing any exercise where proper form is critical.

[@michelelovell3172]

Thank you :) I want to help my 11 yr old grandson get in shape. Most of the kids workout videos are fine for younger kids but would probably make my 11 yr old roll his eyes. LOL. There aren't many that are like this one, more geared toward older kids. I'm looking forward to us getting the whole family together and working out!

[@cwood4403]

He’s 11? At that age he doesn’t need to work out probably

[@spaceissoweird]

@@cwood4403 what do you mean? I am turned 13 and training (kinda)

[@coolhub3167]

One of the best workouts I have ever done

[@trippyninx971]

POV: ur here from the pe teacher cuz of the virus and ur reading the comments instead of doing the workout

[@giornogiovanna395]

god shut up

[@imlowklonely]

@@giornogiovanna395 ur right

[@someonesomeone68]

y'all had me sweating in the first 2 minutes

[@harrisonengen]

lol me two

[@coolguyll7099]

I am sweating just watching it

[@zeni7182]

someone someone xD

[@zeni7182]

someone someone xD

[@Angie-ic7mj]

My 9 y/o little girl wanted to do a kids workout together. We came across your site and did the 20 minute workout for kids run 4 change 20/20 workout. We loved it and can't wait to do the Ultimate 20min full body workout for kids tomorrow. Please post more kid workouts!

[@manjusikder8932]

Angie

[@lorenzorodriguez-johnson8467]

Making me feel bad because I'm 13 and doing this

[@ptownbanks]

This was an awesome workout just did it with my 9 year old! Inspired to do my own mommy and me videos💚

[@drfegg288]

I'm 11 and Ella's speech is great I love your workouts including your running challenge and recommend it to all.

[@jacksonytalo5364]

i will find u, this is unacceptable.

[@allielougheed320]

AMAZING workout Nate!

[@apexgalaxy3001]

Anyone notice how apparently time goes slower in this video?

[@catlikescows]

Bruh if you watch in 2x the 10 sec timers are 20 sec

[@moonydoeseverything4808]

P.E will literally kill me omg

[@mya3693]

FR

[@Ruegiddinsxxx]

This was intense my hart has fallen out my body and I’m sweating like a headless chicken but thank you so much this is helping me keep fit love you

[@crazykidksyt2848]

Please learn how to spell heart

[@shruty1195]

this is killing me friggin teacher

[@howto...9783]

Shruty Chandra it is good I am a teacher in physical education and you have insulted your teacher please apologize!

[@shruty1195]

tech is the best! how are you in phs ed when you like tech?????

[@shruty1195]

@@howto...9783 Ok Boomer

[@miggs6791]

Guess this is my homework for PE. thanks teacher....

[@mamaflow5463]

Alright I need to "watch" this video. So Imma just put this on mute and do my math test.

[@deadlydeltox7323]

I'm glad to be the 20% of people doing this workout just to be working out

[@ericthemangoman11257]

Same

[@chunkydonkey7319]

Hey Nate, I got a question. How many calories do you burn buy doing the work out?

[@gigglebees]

Nate, please release more of these! It’s refreshing to be able to get an adult-sized workout alongside my kids!

[@ddog7203]

why'd they have to cut out parts of the workout, just makes it look more sus

[@nextwenxd4777]

They taking breaks xd

[@zariahs9666]

@Logan Gaughan LMAO LOGAN-

[@haricric03]

I was sweating all around my neck and head after this. I'm now doing this once every two days. It's so great!

[@Atlas_R2363]

I miss the old PE class at least that was fun now it's like stand there and workout for 20 minutes with your camera on so we can all see your flaws

[@skibidi_reels623]

Exactly

[@mariosilva9971]

this is the funnest workout I have ever done

[@guccigoober2663]

BRUH DOES MY PE TEACHER REALLY THINK IM DOING THIS, WHAT A FOOL!!!

[@vivaanwarrier3071]

Wow this workout is a killer. I love it! Definitely sharing with friends.

[@liljg-kl2oo]

Great workout even for adults. Thanks!

[@justsomedefaultpfpwithamus8189]

This is one of the rare cases of which the comment that the creator replied on isn't flooded with other replies

[@imtoridee]

Awesome workout super fun for my kids

[@Mmn2709]

i think this is really good work out :) thanks!

[@mya3693]

stop capping bro

[@Mmn2709]

MaKayla - capping?? In English please.....

[@mrdudenheimer1]

Hey Nate these are great. My kids love these. We're pretty gassed out but we're glad we did it. How about an updated kids workout for the pandemic!

[@revster.]

POV: your here because of PE

[@delladiilon618]

I do this 3 times a day! It's so helpful

[@arantzavazquez5731]

Umm I'm not a pro, everyone has a different body but that might be to much for your body to handle.

[@gamingwithbrandon8457]

lol

[@Ruby-fs6kh]

cap

[@alexp4025]

this comment section is just a bunch of middle schoolers trying to be relatable lol

[@Jiggglypuff]

Yes!! Love this! My daughter likes to join me in workouts so this is awesome! More please 🤗

[@rosalinedaelcin541]

Jesus chirst- Um.. I think im neer walkng again XD THANK U P.E TEACHER >:/

[@angelareisert6959]

I love this

[@0of4gaming7]

i have to do this CUZ OF PE

[@jesseherve1738]

this got me tired keep up that workout for kids running because I'm tired its so tiring good job guys I oue you

[@mohammedosseiran6803]

yeah thx for the help i can now stay fit

[@theelevatorstation6783]

xXamegaXx I am 12 and still at the risk of hernia. DON"T TAKE THE RISK!

[@imsleep2536]

so this is what my gym teacher wants me to do this is great

[@icheezy-.--8826]

Thank you for the workout :) Loved it

[@mya3693]

"y tf u capping "

[@FactFlix3]

This really helped me during quarantine!!

[@lilladyluuuuuuuuuuuuuuuuuu7270]

Darn, y'all stuck here for P.E.? I'm doing this because my dad told me to lol

[@ericthemangoman11257]

Same lol

[@ericthemangoman11257]

My school pe is so easy u have to do like one pushup so im doing this

[@clmlclml4242]

Great videos! Keep them coming! I am using your videos to teach my students simple exercises (yet challenging) they could do at home.

[@justsomedefaultpfpwithamus8189]

Dont

[@Rose-xl1dj]

Anyone doing PE?

[@HiImWatson]

Thanks so much for doing this, I really like these, and I feel like I am improving! Thanks!

[@kfjensen11]

I +love this workout I was sweating to death I now do this everyday I am 8 t

[@spade7646]

Nobody really wants to know how old you are though

[@StomachAcid]

Awesome!

[@gaming_legend_5]

I have been working out for 4 hours in a row rn and i am the strongest student im my school so i was looking for a work out and found this and now all of the school did this tysm

[@beehernandez13]

DELETE THIS NOW so we dont have to have to do this for class :)

[@giornogiovanna395]

please

[@luo_980]

this is so boring

[@kofihaase1714]

why is this boring

[@misteranderson777]

This was awesome! My kids were crying and dying and complaining, “His timer is to slow on the sprinters!” I told them they were a bunch of babies! I also bought a heavy bag because of your videos. I have a new respect for boxers. Also, great job Bella or Ella or whatever your name was! :-)

[@dcutiepie9945]

My theatre teacher told me to find a 20 minute workout on KZbin guess I’ll do this

[@melanitesong]

Your THEATER teacher???

[@dcutiepie9945]

Nagato Uzumaki yessir

[@melanitesong]

@@dcutiepie9945 Oh. That's a bit strange.

[@dcutiepie9945]

Nagato Uzumaki everything is strange nowadays

[@melanitesong]

@@dcutiepie9945 Haha yeah, coronavirus is ruining everything

[@noblegaming7901]

if you see this comment you will stay safe and positive

[@sebastianbirchenall1637]

Pretty sure that girls isn’t human

[@hyunsooderrickkim796]

yes

[@oe8134]

SebySkates nah she just 9 or 10. Elementary schoolers have SO MUCH ENERJY LIKE DJBEJHJSNDKJDSK

[@sebastianbirchenall1637]

@@oe8134 I wish I had that much and I’m only 13 but I’m so tired all the time RIP

[@jz1068]

Thanks so much for this- Covid and huge fires- my 11 year old got a great workout.

[@heavyandre9521]

That's just looks wierd 6:15

[@qombie]

😭💀

[@notyourfbiagent4573]

I don't have that flexibility

[@hostestghostest5662]

I could not do that. I felt like I was gonna die during this

[@steviedale1747]

and hes just watching her lol

[@Samcuevas478]

I am always ready

[@مصرحبيبتي-ع7ه]

My PE teacher told me to watch this

[@veroagui1]

Awesome workout for kids! I take a similar class at the gym thta lasts one hour but this is awesome exercise to do with kids and in 20 mins one breaks a sweat! Luv it! Post more! Something with animal motion perhaps?

[@seanyleey]

the reason why i came here is because my PE teacher assigned this for home-school. xD no offence to you guys but there is no way im doing 20 mins of that

[@vilius230]

weak ass

[@damiansalas8717]

gg

[@seanyleey]

@@aspentree9 XD

[@sofiaaa3120]

I’m not fit for this lol but I will probably use this for my morning workout I’m turning 11 next month I have no idea how Ella can do this! Do u get breaks? Great job great vid

[@schoolproject6634]

yes they do get breaks if u watch closely u see them appearing in different places after steps

[@schoolproject6634]

example: 14:38

[@mylovelypandas1832]

Who's laying down on there bed watching this?

[@tankcomander2670]

that's lazy

[@tankcomander2670]

lazy people

[@m.ibrahimkhalid6078]

MyLovelyPandas me

[@micnik1]

Cvičné

[@sullyb23511]

Not me. ;-)

[@abelkarakkatt5988]

I love you

[@cherypop.z]

I love you too.

[@haricric03]

If you didn’t sweat after doing that, you have something really wrong with you.

[@gloriouslygifted]

Thank you loved this workout with my kiddos...;)

[@alaurakampen5889]

My legs already hurt 1:52

[@ladymuck79]

my 10-year-old son loves to workout he has big muscles but he got even stronger! thank you