For students not enrolled in an after school sport, it is still important to make sure you are getting some daily exercise! An easy after school workout is a great way to re-energize and get the heart pumping before hitting the books and finishing your homework! Give these quick, easy after school workouts a try. They are simple and doable, and can be done at school before leaving, on the way home (if you pass a park) or even in your living room! Make it a fun group activity and give yourself some extra motivation by inviting friends or family to join you too.

The following easy after-school workouts are designed to get your heart rate up and make you sweat. Vary between the two to keep things interesting, or pick your favorite and stick to that one! 

Workout 1

Repeat the exercise in order 2-3 times, or if you are feeling good, go for 4! Try to take only a 30-60 second break in between each exercise.

10 Chair Squats

Find a chair that is about knee-high, go down slow (like you are about to sit down), then barely touch before coming back up to standing

10 Push-Ups 

Start on your knees if you need to!

20 Jumping Jacks

You can do it!

30-Second Run 

Run in place as fast as you can for 30 seconds.

30 Crunches

Work those abs!

10 Side Lunges 

10 for each leg.

Challenge

Grab the heaviest book you can find (like a dictionary or atlas) and hold it in front of you with both arms. Try to see how long you can hold it before it falls! Write down your time and try to beat it next time!

Workout 2

Repeat the exercise in order 2-3 times, or if you are feeling good, go for 4! Try to take only a 30-60 second break in between each exercise.

10 Forward Lunges 

10 on each leg. Watch your form & make sure your knees don’t go over your toes.

20 Push-Up Shoulder Touches

Start at the top of the push-up position, take the right hand and touch your left shoulder, then repeat on the other side.

15 Burpees

You can do it!

30 Crunches

Work those abs! 

20 Squat Jumps

Start in a squat position then jump off the ground, landing in a squat. Do this as fast as you can 20 times.

10 Book Raises

Grab a big book and with both arms straight lift it shoulder-height. This one is about control, not speed. 

20 Second Wall Sit

Pretend to sit in a chair with your knees bent and back pressing on the wall.

Challenge 

Hold a plank for as long as you can. Starting in plank position, lie down on your stomach and then press yourself up onto your forearms and toes, your body should be off the ground. Try to stay as level as you can for, as long as you can. Write down your time and try to beat it next time. 

Looking for more exercise ideas? 

Kurbo coaches are a great resource for at-home exercises and strategies for adding more movement to your day.