A new, science-based 7-minute workout designed specifically for families is aiming to combat the growing inactivity among America’s youths. Developed by exercise physiologist Chris Jordan and inspired by his own children, this fun and engaging routine involves crawling like a bear, dodging lava, and ducking branches. The goal is to improve endurance and muscular strength while making physical activity enjoyable.
According to the Centers for Disease Control and Prevention, young people aged 6-17 years should engage in at least 60 minutes of moderate to vigorous physical activity daily. However, only about a third of children meet this minimum standard, earning America’s kids a D-minus grade on the Physical Activity Alliance’s 2024 U.S. Report Card.
The 7-minute workout is designed for adults and children alike, focusing on alternating body parts and core engagement. What sets it apart is its emphasis on imagination and fun. Parents and caregivers are encouraged to customize the workout according to their interests and child’s abilities, making fitness a joyous experience rather than a chore.
Jordan’s two children, ages 11 and 5, love this workout, with one even competing alongside her dad during the entire routine. The exercises involve 12 movements, each done for 30 seconds with brief breaks in between. This workout can be done anywhere, without equipment, and is suitable for most people of almost any age.
By incorporating physical activity into family life, families can reap numerous benefits, including improved overall health, increased quality time together, and a stronger bond between parents and children. So why not give it a try? Invite your kids to join you in this fun and engaging 7-minute workout, and watch as fitness becomes a joyful experience for everyone involved.
Source: https://www.washingtonpost.com/wellness/interactive/2025/kid-family-workout-exercise