Here’s a list of 15 workouts that a 12-year-old can do with equipment, designed to fit within a 10-15 minute time frame. Always ensure proper warm-up before starting and cool down after the workout.
1. Jump Rope
- Duration: 2 minutes
- Great for cardio and coordination.
2. Bodyweight Squats
- Reps: 10-15
- Use a resistance band around thighs or hold a light dumbbell.
3. Push-Ups
- Reps: 5-10 (can be modified to knees)
- A fundamental upper body exercise.
4. Dumbbell Shoulder Press
- Reps: 8-12
- Use light weights, ensuring proper form.
5. Plank
- Duration: 30 seconds
- Core strength focus; increase duration as fitness improves.
6. Lunges
- Reps: 10-12 per leg
- Hold light weights for added resistance.
7. Dumbbell Rows
- Reps: 8-10 per arm
- Focuses on back muscles; can also be done with a resistance band.
8. Medicine Ball Slams
- Reps: 8-10
- Improves power and coordination.
9. Resistance Band Lateral Walks
- Reps: 10-15 steps each direction
- Strengthens hip muscles.
10. Bicycle Crunches
- Reps: 10-15 per side
- Engages core while targeting obliques.
11. Kettlebell Swings
- Reps: 10-15
- Focuses on full-body strength and conditioning.
12. Step-Ups
- Reps: 10 per leg
- Use a stable bench or step and hold weights if needed.
13. Wall Sit
- Duration: 30 seconds
- Strengthens legs and core; increase time for progression.
14. Tricep Dips
- Reps: 8-10
- Use a stable chair or bench for support.
15. High Knees
- Duration: 30 seconds
- Excellent for cardio and leg strength; can be done at a high or moderate pace.
Sample 10-15 Minute Workout Routine:
Warm-Up (3-5 minutes):
- Light jogging in place or dynamic stretches.
Workout (10 minutes):
- Jump Rope (2 mins)
- Bodyweight Squats (10 reps)
- Push-Ups (5-10 reps)
- Plank (30 secs)
- Dumbbell Shoulder Press (8-12 reps)
- Bicycle Crunches (10-15 per side)
- High Knees (30 secs)
Cool Down (2-3 minutes):
- Stretching major muscle groups, focusing on breath.
Important Notes:
- Ensure safety and proper form to prevent injuries.
- Hydration is key before, during, and after exercising.
- Listen to the body and make modifications as needed.
- Consider consulting with a trainer or coach for personalized advice.