5 Creative and Joyful Ways for Kids to Burn Energy (Without Driving You Up the Wall)

According to the CDC, preschoolers thrive with active play sprinkled throughout the day, and children aged 6 to 17 need at least 60 minutes of movement daily. That’s not just a number  it’s fuel for growing brains, better sleep, stronger moods, and healthier little bodies.

So, how do you harness that high-octane energy in ways that feel less like herding cats and more like joyful play? Here are five delightful, screen-free ways to get kids moving  and maybe even laughing  no matter the weather or space you have.

1.Shuffle the Deck, Shake the Wiggles

Forget expensive equipment  all you need is a simple deck of playing cards and a little imagination.

Assign each suit a different exercise:

Hearts = jumping jacks or bear crawls

Diamonds = burpees or forward rolls (if your living room allows)

Spades = mountain climbers or cat-cow stretches

Clubs = knee push-ups or squats

Now shuffle the cards and let the kids draw. If they pull a 6 of hearts? That’s six jumping jacks. A queen of spades? Ten mountain climbers. For moves that aren't easy to count (like crawling or slithering), turn the card into seconds instead.

Let kids be the game masters  assign exercises, shuffle the deck, or come up with creative twists. It’s movement disguised as fun.

2. The Hourly Energy Burn

Sometimes, structure saves the day. Try this: at the top of every hour, do a mini “energy burn” — 5 or 10 minutes of movement that feels like a reset button for the day.

Ideas include:

Running in place

Jumping rope

Skipping across the kitchen

Sit-ups and squats

Wiggle wars (yes, it's a thing)

Turn it into a challenge: “Can you do more push-ups than you did yesterday?” or “Who can jump the longest without stopping?” The idea isn’t to exhaust them  it’s to give that jittery energy somewhere to land.

3. Move Like a Menagerie

Here’s a hit with younger kids: pretend play meets animal moves. Challenge your child to move like their favorite creature.

Some ideas:

Waddle like a penguin

Hop like a frog

Slither like a snake

Bear crawl across the living room

Buzz and wiggle like a honeybee

Flap like a bird on a windy day

Want to spice it up? Set up a mini race: duck-waddle from the bedroom to the front door or frog-jump across the patio. Give extra points for imagination  maybe they invent a dinosaur shuffle or a flamingo balance.

4. Track a Personal Best

Kids love seeing their progress  especially when it’s their own idea. Help them log how long they can hop on one foot, how many sit-ups or jumping jacks they can do in a row, or how far they can run or bike without stopping. Then, revisit those “personal bests” every few days.

For older kids, especially tweens and teens, goal-tracking can be motivating. Encourage them to join a virtual race or charity walk. Sites like the Healthy Kids Virtual Running Series let kids across the country compete at their own pace, raising money or simply building confidence with every step.

5. Go Digital  But Keep It Real

Not all screen time is sedentary. Some of it gets kids moving, grooving, and even stretching into yoga poses.

Here are a couple of favorites:

Cosmic Kids Yoga: A magical blend of storytelling and yoga that’s calming, funny, and engaging — especially for ages 3 to 10.

GoNoodle: Fast-paced, silly dance routines and mini-games that feel like a dance party in your living room.

You can also explore free trial classes from local gyms, YouTube fitness instructors for kids, or YMCA video libraries. Just be sure to preview them to make sure they match your child’s age and vibe.

One Last Thing: Be a Good Neighbor

If you live upstairs in an apartment or have thin walls, think about volume. Not every neighbor will appreciate 20 minutes of kangaroo hops at 7 a.m. Mix in some quiet moves  yoga, stretching, slow crawls  and get outside when you can. A bike ride, a sidewalk sprint, or just hopping to the end of the block can do wonders for everyone’s sanity.

Final Thoughts: Movement Is Medicine

This isn’t about burning calories or checking boxes. It’s about joy. Moving their bodies helps kids feel grounded, focused, and even happier. And when they sleep better or melt down less, the whole house breathes easier.