Fit at Home for Grades 9-12

Here is the rule: get one hour or more of physical activity each day!


The good news is that your 60 minutes of physical activity doesn’t need to happen all at once. Just get active for 10 or 15 minutes a few times a day. All you need are some regular household items and a little imagination.


Enjoy the outdoors while you exercise. Walking tones your legs and is a great way to burn calories. If the weather is not pleasant, don’t worry! Simply walk around your house several times.

Jumping Jacks

Jumping Jacks involve all of the large muscle groups. By elevating your heart rate, this full-body workout serves as a great source of cardio exercise.


Squats are easy and can be done with or without a chair. Repeating the squat motion targets your legs and buttocks. Point your toes slightly outward and stand with your feet apart, slightly wider than your hip-width. Squat downward until your thighs are parallel to the floor. Be sure not to extend your knees past your toes and do not arch your back.

In-Place Jog

Jogging in place at home is not only an easy way to exercise but is also great for your heart. It is simple and can be done while listening to music or watching television.


Crunches are one of the best ways to increase abdominal muscle strength. Lay on your back. Using your abdominal muscles only, curl your back lifting your shoulders towards the ceiling. Ease back down slowly.

Leg Lifts

Leg lifts are a great way to strengthen your legs. Sitting on the edge of your chair, extend one leg straight out, hold for five seconds, then lower your foot (stop short of the floor) and hold for five seconds. Start off doing five on each leg. In time you will gain strength. You may add repetitions and increase holding intervals.


Push-ups are effective and one of the most basic exercises. They support maximum strength in the shoulders, chest, upper arms, forearms, and wrists. If you need to make adjustments to this exercise, don’t sweat it. You can do them standing up or on your knees.

Step Exercises

The stairs in your home can be more useful than simply giving you access to other rooms. You can get a lower body workout by doing repetitions which will tone your legs. Set a goal that challenges your body and go up and down them according to the number of times you set, increasing your goal periodically.

High Knees

Perform this football-like drill by running in place for 60 seconds. Get those knees up! Beginners may march in place.

Jump Rope Simulation

Simulate jumping rope for one minute: by hopping on one foot or both feet at once.


Dancing can be a great way to get your heart rate elevated. Not only does it build muscle strength and endurance, it also increases flexibility. Furthermore, dancing is fun!