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20 workouts a 12 year old could do with equipment over the span of 10-15 minutes only

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Here are 20 workouts that a 12-year-old can do using equipment, each designed to be completed in 10-15 minutes. They can be done individually or combined into a larger circuit depending on fitness levels and available time. Always ensure proper warm-up and cool-down periods, and encourage hydration!

Bodyweight Workouts (Minimal Equipment)

  1. Push-Ups (standard or knee) - 30 seconds on, 30 seconds rest
  2. Squats (with or without weights) - 30 seconds on, 30 seconds rest
  3. Plank - Hold for 20-30 seconds, rest as needed
  4. Lunges (forward or backward) - 30 seconds on each side
  5. Burpees - 30 seconds on, 30 seconds rest

Workouts with Dumbbells

  1. Dumbbell Shoulder Press - 30 seconds on, 30 seconds rest
  2. Dumbbell Bicep Curls - 30 seconds on, 30 seconds rest
  3. Dumbbell Tricep Extensions - 30 seconds on, 30 seconds rest
  4. Dumbbell Rows (one arm at a time) - 30 seconds on each side
  5. Dumbbell Deadlifts - 30 seconds on, 30 seconds rest

Workouts with Resistance Bands

  1. Resistance Band Squats - 30 seconds on, 30 seconds rest
  2. Resistance Band Chest Press - 30 seconds on, 30 seconds rest
  3. Resistance Band Seated Rows - 30 seconds on, 30 seconds rest
  4. Resistance Band Lateral Raises - 30 seconds on, 30 seconds rest
  5. Resistance Band Glute Bridges - 30 seconds on, 30 seconds rest

Cardio and Agility Workouts

  1. Jump Rope - 1-2 minutes on, 30 seconds rest
  2. High Knees - 30 seconds on, 30 seconds rest
  3. Mountain Climbers - 30 seconds on, 30 seconds rest
  4. Agility Ladder Drills (if you have access) - 30 seconds with 30 seconds rest for each drill
  5. Box Jumps (or step-ups on a sturdy platform) - 30 seconds on, 30 seconds rest

Sample Workout Structure

  1. Pick 5-6 of the above workouts.
  2. Perform each exercise for 30 seconds, followed by 30 seconds of rest.
  3. Repeat the circuit if time allows, aiming to complete it within 10-15 minutes.

Important Tips

  • Always focus on form over speed or number of repetitions.
  • Adjust weights and resistance as needed to suit the individual's abilities.
  • Include a warm-up (like jumping jacks or dynamic stretches) before starting and a cool-down (like stretching) after the workout.

Encourage fun and variation to keep workouts interesting!