Looking for exciting and energy-boosting indoor physical activities for 6-12 year olds? Whether it’s a rainy day or too hot to play outside, kids in this age group still need ways to stay active and burn off energy. But what indoor games and workouts actually keep them moving while having fun?
In this article, you’ll discover a variety of engaging and age-appropriate indoor activities—from dance challenges and obstacle courses to yoga for kids, balloon volleyball, and fun fitness circuits. Each activity helps children improve coordination, balance, and strength while keeping exercise enjoyable and screen-free.
But that’s just the beginning! As children’s fitness expert Dr. Amanda Staiano points out, “Kids need at least an hour of movement every day to stay healthy and focused.” So, clear some space, turn up the music, and get ready to explore the best indoor physical activities that will keep your 6–12-year-olds active and smiling!
Need Help Your Child Burn Their Energy Through Play?
Many parents struggle to find effective ways to keep their children active, particularly during inclement weather or when outdoor space is limited.
Indoor activities not only promote physical fitness but also encourage creativity and social interaction among peers or family members.
By incorporating a mix of fun games and structured activities, you can help your child channel their energy in positive ways. Here are some enjoyable options that can be done within the comfort of your home.
10 Fun Indoor physical activities for 6-12 year olds that Burn Energy
Here are ten indoor physical activities designed to exhaust energy in a joyful, developmentally rich way. All require minimal equipment and adapt easily to common home environments.
– Hula hoops
Hula hooping is a classic full-body activity. Kids can spin the hoop around their waist, neck, arms, or legs. Challenge them to keep the hoop going for longer durations, switch directions, or hoop while walking. You can even race to see who can hoop the longest or create relay hooping courses. The constant motion engages core muscles, encourages rhythm, and helps burn calories.
– Obstacle Course
Set up an indoor obstacle course using pillows, chairs, blankets, cardboard boxes, tape on the floor, and more. Include crawling under, stepping over, hopping, balancing on lines, zig-zag running, and bursting through “finish line” ropes. You can time runs, change the sequence, or ask your child to design a course for you to follow. Obstacle courses combine cardio, strength, agility, and planning (motor planning) in one creative challenge.
– Balloon Volleyball
Blow up a balloon and play “keep it off the ground” by hitting it back and forth over a line (or rope/imaginary net). Encourage using different limbs: hands, head, elbows, knees. You can make it cooperative (keep balloon in air) or competitive (points for misses). This is a staple in NAPA’s indoor play suggestions. NAPA
– Jumping Jacks
Though simple, jumping jacks remain an effective aerobic movement. Turn them into a challenge: for instance, “100 jacks in under 1 minute” or mix in variations like star jumps, cross-jacks, or single-leg jacks. Use them as “energy bursts” between game rounds.
– Twister
Twister leverages body movement, flexibility, and balance. You can use a traditional Twister mat or draw colored circles on paper. Call out limbs and colors (“Right hand – red,” “Left foot – blue”) and force contortions. As kids get skilled, increase speed or introduce “wild cards” like “switch hands” or “hop to next color.”
– Indoor Hopscotch
Use painter’s tape to create hopscotch squares on a carpet, hardwood, or tiled floor. Give each child a beanbag or small object to toss onto a square, then hop through to retrieve it. Encourage hopping patterns (one foot, two feet, lateral hops) or adding movement instructions (e.g. do 3 jumping jacks in square 4). You’ll get both aerobic movement and agility work.
– Yoga Freeze Dance
Combine dance and balance: play upbeat music and have kids dance freely. Pause the music at random intervals—when it stops, each kid must freeze in a yoga pose (e.g. tree pose, warrior, downward dog). This game mixes cardio with strength, body control, and mindfulness. It also works as a calming cooldown. NAPA includes a version of this idea in their indoor play list.
– Supersized Bowling
Set up “bowling pins” using plastic bottles, cups, or empty containers. Use a soft ball (foam or lightweight) to roll and knock them over. Let kids set up creative pin formations and keep score. As they improve, increase distance or use alternate rolling techniques (e.g. kick, push with hands). This game involves coordination, strength, and competitive fun.
– Adventure Falls Mini Golf
Transform part of your living space into a mini golf course. Use household objects (cups, boxes, books) as obstacles, ramps, and holes. Provide a soft ball and a lightweight stick (or even a cardboard tube) as the putter. Kids navigate the course by rolling the ball around furniture or through tunnels. You can time each round or use a par system for added challenge.
– Laundry Basket Rides
Pull a child (sitting or lying) across the floor in a laundry basket—like a little sled ride. Add pillows or soft objects for extra weight or fun. Alternatively, have the child pull the basket themselves, empty or loaded. This activity delivers “heavy work” (proprioceptive input) and is both thrilling and beneficial. NAPA mentions a laundry basket version in their list.
– Hide and Seek
A classic that never loses appeal. One person closes their eyes and counts (e.g. to 20), while the others hide. The seeker then looks for them. You can add variations: hide in teams, use “treasure clues,” or play in the dark with flashlights. Hide and Seek engages bursts of running, crawling, and strategic movement.
Tip: Rotate these games through the week. Let your child pick a favorites day, introduce “challenge levels,” and mix high-intensity (obstacle, jumping jacks) with moderate (bowling, hide & seek). This variety prevents boredom and delivers well-rounded physical development.
Indoor PE Activities for Students in Grades 6-12
While your primary goal is for 6–12 year olds, some of those kids may enter grade levels up to 12 (i.e. middle school). For those older students, you can scale up activity intensity, complexity, and structure to match a formal PE class, even indoors.
Here are indoor PE-style ideas:
- Circuit training stations: Set up 5–8 exercise stations (push-ups, bodyweight squats, mountain climbers, jumping jacks, plank, high knees) and rotate every 30–60 seconds.
- Interval training / HIIT: Use 20 seconds on / 10 seconds rest cycles with burpees, fast feet, fast lunges, jumping jacks, etc.
- Core stability challenges: Use planks, side planks, hollow holds, superman lifts.
- Dance cardio: Use choreographed or freestyle dance routines (Zumba, hip-hop, aerobic dance).
- Yoga / Pilates flow: Emphasize flexibility, balance, and breath control.
- Indoor badminton or balloon badminton: Use a balloon and light racquet or fly swatter across a net (string or ribbon).
- Step aerobics: Use a sturdy stool or box for indoor step-up routines.
- Fitness scavenger hunt: List a set of movements (e.g. 10 squats, 5 push-ups, 20 jumping jacks) hidden across the house; students collect and perform as they go.
- Shadow boxing or martial arts drills: Punch, kick, jab combos (without contact) or follow along beginner kickboxing routines.
- Strength circuits with resistance bands / bodyweight: Use bands or weighted items (water bottles, books) to incorporate strength training.
When designing indoor PE, consider these principles:
- Warm-up and cooldown: 5–8 minutes of dynamic stretches before and static stretches after.
- Progression: Gradually increase reps, duration, or intensity over days/weeks.
- Safety: Choose soft flooring, clear hazards, ensure supervision.
- Motivation & tracking: Use timers, charts, progress logs.
- Inclusivity: Adapt for different fitness levels or physical limitations.
Such structured PE elements prepare older kids for fitness habits while still operating within indoor constraints.
Indoor Activities That Challenge Balance:
Developing balance is crucial in childhood — it underpins coordination, reaction time, and athleticism. Below are balance-focused indoor activities that safely integrate into daily play.
– Pillow walk
Scatter pillows, cushions, or couch cushions across the floor to create a “path.” Kids walk (or hop) from one soft stepping stone to the next, trying not to touch the floor. Advance it by narrowing the path, walking backward, or closing eyes (supervised). This trains proprioception and control.
– Jumping Jacks
Yes, jumping jacks are again useful here, but used in a balance-emphasis twist: perform them slowly, landing softly and with precision. Encourage kids to feel their landing, maintain posture, and control movement transitions between jumps.
– Bean bag balance walk
Have children carry a bean bag (or soft object) on their head, shoulder, or hand while walking a balance path (tape line, cushion path, or floor line). As they improve, increase distance or add movement variations (walk backward, sideways, tiptoe). This combines balance with focus and motor challenge.
These balance drills complement higher-intensity games and help reduce injury risk, improve spatial awareness, and refine stability.
Common Questions about Physical Activities for Kids of All Ages (FAQs)
What are some fun indoor activities for 6 to 12 year olds?
There are plenty of fun indoor activities for kids that can keep them engaged and active. Some popular options include playing games like Simon Says, setting up an indoor treasure hunt around the house, or creating obstacle courses with pillows on the floor. Activities like indoor bowling using plastic cups or racing against a sibling can also make for exciting challenges.
How can I keep my kids active indoors?
To keep your kids active indoors, consider incorporating fun physical activities that require movement. Activities such as hop like a bunny, waddle like a duck, or even doing push ups can be entertaining. You can also create a mini fitness circuit where they pick one exercise and repeat it in a sequence to keep them moving.
What is a good indoor game for younger kids?
A classic activity for younger kids is playing a treasure hunt. You can hide items around the house and give them clues to find them. Additionally, games that involve movement, like ‘stomp like a dinosaur’ or ‘walks on their hands,’ can be both fun and beneficial for their physical development.
How can I make indoor activities more engaging for my children?
To make indoor activities more engaging, try to turn them into games and competitions. For example, you can have your kids take turns in a race against a sibling, or set up challenges where they have to complete tasks while keeping their balance, like hopping from one pillow to another. Making it a family affair can also enhance the fun.
What are some educational indoor activities for kids?
Educational indoor activities can include creating crafts with construction paper or playing alphabet games where children must identify letters or words while they move. Incorporating learning into physical activities, like spelling out a word using their bodies, can be both fun and informative.
How can I organize a fun indoor fitness activity?
Organizing a fun indoor fitness activity can be as simple as setting up a mini obstacle course that incorporates various exercises. You can include stations where kids can do jumping jacks, push ups, or balance activities. Encourage them to compete for the best time or to complete as many repetitions as possible.
What are some ways to get the whole family involved in indoor activities?
To get the whole family involved, consider planning family game nights that include fun physical activities. Games like indoor bowling or creating a treasure hunt that spans several rooms can involve everyone. You can also have family challenges where each member teaches a fun skill, keeping everyone engaged and active.
Can indoor physical activities help with my child’s development?
Yes, indoor physical activities can significantly aid in your child’s development. Engaging in fun physical activities helps improve their motor skills, coordination, and overall fitness. Activities that require them to jump, balance, and coordinate movements can enhance their physical abilities while also promoting teamwork and social skills when done in groups.
Conclusion
Keeping 6-12 year olds active indoors is not only possible but can be an incredibly fun and bonding experience for the whole family. The key is to view your home not as a confining space, but as a canvas for creativity and movement. From the high-energy chaos of an obstacle course to the focused balance of a bean bag walk, the indoor physical activities for 6-12 year olds outlined in this guide are designed to meet their developmental needs and burn off that seemingly endless supply of energy. So, the next time you hear those dreaded words, “I’m bored,” you’ll be armed with a powerful arsenal of ideas to promote health, happiness, and a good night’s sleep for everyone.
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