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)
- Push-Ups (standard or knee) - 30 seconds on, 30 seconds rest
- Squats (with or without weights) - 30 seconds on, 30 seconds rest
- Plank - Hold for 20-30 seconds, rest as needed
- Lunges (forward or backward) - 30 seconds on each side
- Burpees - 30 seconds on, 30 seconds rest
Workouts with Dumbbells
- Dumbbell Shoulder Press - 30 seconds on, 30 seconds rest
- Dumbbell Bicep Curls - 30 seconds on, 30 seconds rest
- Dumbbell Tricep Extensions - 30 seconds on, 30 seconds rest
- Dumbbell Rows (one arm at a time) - 30 seconds on each side
- Dumbbell Deadlifts - 30 seconds on, 30 seconds rest
Workouts with Resistance Bands
- Resistance Band Squats - 30 seconds on, 30 seconds rest
- Resistance Band Chest Press - 30 seconds on, 30 seconds rest
- Resistance Band Seated Rows - 30 seconds on, 30 seconds rest
- Resistance Band Lateral Raises - 30 seconds on, 30 seconds rest
- Resistance Band Glute Bridges - 30 seconds on, 30 seconds rest
Cardio and Agility Workouts
- Jump Rope - 1-2 minutes on, 30 seconds rest
- High Knees - 30 seconds on, 30 seconds rest
- Mountain Climbers - 30 seconds on, 30 seconds rest
- Agility Ladder Drills (if you have access) - 30 seconds with 30 seconds rest for each drill
- Box Jumps (or step-ups on a sturdy platform) - 30 seconds on, 30 seconds rest
Sample Workout Structure
- Pick 5-6 of the above workouts.
- Perform each exercise for 30 seconds, followed by 30 seconds of rest.
- 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!