Watch: Follow along with our fitness workout for kids and grown-ups alike

Whether you're 10 or 50, you can try this great cardio-calisthenics workout to improve heart health and tone muscle

Fitness kid
(Image credit: Getty Images)

Now we're all spending more time at home, many of us are trying to fit more activity in our daily lives, especially if we're busy with youngsters at home. When stuck at home during lockdown, it's also a struggle to try and incorporate activity into children's lives now many team sports and activities are unable to go ahead due to the ongoing global health crisis.  

Personal trainer Kate Rowe-Ham and her daughter Sophie recently took over our Instagram account, providing a great 30-minute cardio workout suitable for kids and adults alike. Check out the workout in full below:

Cardiovascular workouts are extremely beneficial for developing bodies, helping youngsters maintain healthy hearts, circulatory systems and lungs while burning calories and aiding mental health. 

In addition, Kate's dynamic workout contains a lot of calisthenics movements like squats, push ups and planks. The exercises can be made easier or harder: for example, in the video above, Kate completes push ups in the proper plank position, while Sophie uses her knees to make the movement easier.

A study published in the journal Sports Health said: "Children can improve strength by 30% to 50% after just 8 to 12 weeks of a well-designed strength training program. 

"The case reports of injuries related to strength training, including epiphyseal plate fractures and lower back injuries, are primarily attributed to the misuse of equipment, inappropriate weight, improper technique, or lack of qualified adult supervision."

By performing these workouts with kids, as Kate is doing, along with the workout allows for them to train in a safe environment, following a structured programme. In addition, taking the weight off their push ups by using knees prevents any upper-body strains or injuries.  

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Matt Evans
Matt Evans

Matt Evans is an experienced health and fitness journalist and Channel Editor at Fit&Well. He's previously written for titles like Men's Health and Red Bull, and covers all things exercise and nutrition on the Fit&Well website. Matt originally discovered exercise through martial arts: he holds a black belt in Karate and remains a keen kickboxer and runner. His top fitness tip? Stretch.