Fitness Bingo for Kids: 78 Exercise Squares, No Equipment

Call a move, do the move, mark the square.

Fitness Bingo

Card 1 of 4

Fitness Bingo

Card 2 of 4

Fitness Bingo

Card 3 of 4

Fitness Bingo

Card 4 of 4

Card 1 of 4

Tap a square to mark it. Everyone who opens your share link gets this same set of cards.

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Grid
Cards per printed page

1 to 60, no two alike

78 words in the list. Each 4 × 4 card uses 16.

What you type stays in this browser. It is only put into a link when you press Share.

Ready to play

78 words in the bag

Every word is called once, in random order.

Playing with 78 words. The game is kept in this browser until you start a new one.

Called so far 0

Nothing called yet. Each call is listed here so a winning card can be checked.

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Fitness Bingo for Kids: 78 Exercise Squares, No Equipment: how it works

Press New set of 4 cards and the page deals four fitness bingo for kids cards, no two alike, from 78 moves that need no equipment: jumps, heart-pumping moves, strength holds, animal walks and balances. Every square is a move with a count, such as 10 frog jumps. Print the cards or open them on a phone.

In a gym or classroom

Switch to Call the game and the page draws one move at a time, never the same one twice. The whole class does each call, and anyone who has that square marks it, so nobody stands waiting. With 78 moves in the pool and 16 on a card, most calls miss any one card: plenty of moving before the first line. The 4 × 4 grid has no free square.

At home: one card on the fridge

Print one card per child and mark a square each time a move is done: before school, between homework pages, on a rainy afternoon. The list below prints a cue beside every move, so an adult can check form: knees off the floor in a bear crawl, soft knees on every landing. No count goes past 20 and no hold past 20 seconds, so a five-year-old and a ten-year-old can share a set.

Tips

  • Clear the floor first: each child needs room to lie down with arms spread, and crawls all go the same way.
  • Let any child halve a count or pass on a square. The aim is a room of moving kids, not a perfect card.
  • End on 5 deep belly breaths. If the caller has not drawn it yet, call it yourself so the room settles.

Questions and answers

What ages is this fitness bingo for?

Roughly ages 5 to 11. Nothing needs equipment, a partner or more than a cleared patch of floor, and nothing goes upside down: no handstands, headstands or cartwheels. Squares are words only, so a child who is not reading yet needs each move read aloud and shown once.

Does one card cover a day's exercise?

No. The CDC's guidance for ages 6 to 17, read on September 19, 2026, is at least 60 minutes of activity every day, with muscle-strengthening and bone-strengthening activity on at least 3 days a week. A 16-square card is a short burst inside that hour.

Can we play without a printer?

Yes. Press Share these cards and send the link: every phone or tablet that opens it gets the same set, and each child moves to a different card with the arrows and taps squares to mark them. With one screen for a whole class, skip the cards and do ten calls from Call the game as a movement break.

More like this

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All 78 squares

Jump and hop 14

  • 10 front-and-back line jumps Same line, but jump forward over it and backward again. That is one.
  • 10 hops on your left foot Most people find one side wobblier than the other. Notice which.
  • 10 hops on your right foot Small hops on the spot. Put the other foot down whenever you need to.
  • 10 hopscotch jumps One foot, two feet, one foot, two feet. No chalk needed.
  • 10 jumping jacks Feet out as your hands go up, feet in as they come down. Also known as star jumps.
  • 10 pretend jump rope turns Turn a make-believe rope with your wrists and jump each time it comes round.
  • 10 scissor jumps Land with one foot in front of the other, then switch feet on each jump.
  • 10 side-to-side line jumps Pick a line on the floor, real or pretend, and jump over it sideways with feet together.
  • 10 ski jumps side to side Feet together, knees bent, jump left then right like a skier going downhill.
  • 4 quarter-turn jumps Jump and land facing the next wall. Four jumps bring you back to the start.
  • 5 long jumps from standing Feet together, swing your arms and jump forward. Walk back and go again.
  • 5 rocket jumps Crouch low, count down from three, then jump straight up with arms overhead.
  • 5 tuck jumps Jump and pull both knees up toward your chest. Land softly with bent knees.
  • Skip in place for 20 seconds Step, hop, step, hop, swinging the opposite arm.

Get your heart going 15

  • 10 mountain climbers Hands on the floor, body straight, and run your knees toward your chest one at a time.
  • 10 speed skaters Leap sideways from one foot to the other, swinging your arms like a skater.
  • 10 standing knee-to-elbows Bring your right elbow to your left knee, then swap sides. Each touch counts.
  • 10 windmill toe touches Feet wide, arms out, and reach one hand down toward the opposite foot.
  • 20 fast feet Tiny quick steps on the spot, as fast as you can go.
  • 20 heel kicks Jog on the spot and flick each heel up behind you.
  • 20 high knees Run on the spot and bring each knee up to hip height.
  • 20 pretend ladder climbs Reach up with one hand as the opposite knee comes up, as if climbing rung by rung.
  • Dance for 20 seconds Any moves you like, with or without music. Keep going until the count ends.
  • Grapevine, 8 steps each way Step to the side, cross behind, step to the side, tap. Then go back the other way.
  • Hula hoop hips, 20 seconds Circle your hips as if a hoop were spinning round your waist. Change direction halfway.
  • Jog one lap of the room Everyone goes the same direction. In a small room, jog a circle on the spot.
  • March in place, 20 steps Lift your knees high and swing your arms like a marching band.
  • Run in place for 20 seconds Light feet, pumping arms. The caller counts out loud.
  • Side shuffle, 8 steps each way Stay low, step and slide without crossing your feet, then come back.

Strong muscles 15

  • 10 bridge lifts Lie on your back with feet flat and lift your hips so your body makes a ramp.
  • 10 calf raises Rise onto your toes, pause, and lower slowly. Touch a wall for balance.
  • 10 shoulder taps in a plank Hold a push-up position and tap each shoulder with the opposite hand.
  • 10 squats Sit back as if into a chair, heels down, then stand tall.
  • 5 burpees Squat, hands down, step or jump your feet back, bring them in again, and stand up.
  • 5 curl-ups Lie on your back with knees bent and curl your shoulders off the floor.
  • 5 knee push-ups Knees on the floor, hands under your shoulders, and a straight line from knees to head.
  • 5 lunges on each leg Step forward, bend both knees, then push back to standing.
  • 5 squat jumps Squat down, jump up, and land softly back in the squat.
  • 5 wall push-ups Hands flat on a wall, body straight, bend your elbows and push back.
  • Plank for 15 seconds On forearms and toes with your body in one straight line. Knees down is fine.
  • Push the wall for 10 seconds Lean in and push as if you could move it. Every muscle works and nothing moves.
  • Superhero hold, 10 seconds Lie on your front and lift your arms and legs off the floor as if flying.
  • Table top hold, 15 seconds Sit, put hands and feet on the floor, and lift your hips until your tummy is flat like a table.
  • Wall sit for 15 seconds Back flat against a wall, knees bent, as if sitting on a chair nobody can see.

Animal moves 17

  • 10 bunny hops Feet together, small quick hops, hands up like paws.
  • 10 elephant swings Bend forward, clasp your hands into a trunk and swing it side to side as you step.
  • 10 frog jumps Squat low with hands on the floor between your feet, then leap forward.
  • 10 kangaroo jumps Big two-footed jumps forward with your hands held in front of your chest.
  • 5 inchworms Bend down, walk your hands out to a plank, then walk your feet up to meet them.
  • Bear crawl across the room Hands and feet on the floor, knees off it, hips high.
  • Butterfly stretch, 20 seconds Sit with the soles of your feet together and let your knees drop like wings.
  • Cat and cow stretch, 5 times On hands and knees, round your back up like a cat, then let it dip like a cow.
  • Cheetah run, 10 seconds The fastest run on the spot you can manage, then stop dead.
  • Cobra stretch for 10 seconds Lie on your front, hands under your shoulders, and lift your chest.
  • Crab walk across the room Sit, hands behind you, lift your hips and walk on hands and feet, tummy up.
  • Downward dog for 15 seconds Hands and feet on the floor, hips high, so your body makes an upside-down V.
  • Flamingo stand, 15 seconds One foot resting against the other knee, hands together. Then try the other leg.
  • Gorilla walk across the room Knees bent, knuckles brushing the floor, and sway from side to side as you go.
  • Horse gallop around the room One foot leads and the other chases it. Switch the lead foot halfway.
  • Penguin waddle across the room Heels together, toes out, arms tight to your sides, tiny quick steps.
  • Snake slither for 10 seconds Lie on your front and wriggle forward without using your hands.

Balance and stretch 17

  • 10 arm circles each way Arms straight out. Small circles forward, then small circles back.
  • 5 deep belly breaths In through your nose as your tummy rises, slowly out through your mouth. A good last square.
  • 5 side bends each way One arm overhead, lean slowly to the side, and come back up through the middle.
  • Airplane balance, 10 seconds Stand on one leg, tip forward and stretch your arms out like wings.
  • Backward walk, 10 steps Look over your shoulder first, then go slowly.
  • Boat pose for 10 seconds Sit, lean back a little and lift your feet so your body makes a V.
  • Chair pose for 15 seconds Feet together, knees bent, arms up, with no wall to lean on.
  • Heel walk across the room Toes pulled up off the floor. Feel it in your shins.
  • One-foot balance, 20 seconds Pick a spot on the wall to stare at. Swap legs if the square comes up again.
  • Reach for the sky, 10 seconds Up on your toes, fingers stretched as high as they go.
  • Seated twist, 10 seconds each Sit cross-legged, one hand behind you, and turn gently to look over that shoulder.
  • Slow-motion walk, 10 steps The slower you go, the harder the standing leg has to work.
  • Statue freeze for 15 seconds Choose a pose on one leg or on tiptoes and hold it without a wobble.
  • Tiptoe walk across the room Heels never touch the floor. Tall and quiet.
  • Touch your toes, hold for 10 Bend your knees a little if you need to. No bouncing.
  • Walk a pretend tightrope Heel to toe along a line on the floor, arms out to the sides.
  • Warrior pose, 10 seconds each Front knee bent, back leg straight, arms reaching forward and back.

How this list was compiled: Written for this site by the editors on 2026-09-18 as a list of moves a child can do indoors with no equipment and no partner; nothing was copied from another bingo card or exercise sheet. Every square is a move with a count or a time, 30 characters or fewer. The line beside each square is a cue in our own words on how to do the move, not medical or training advice. The kinds of movement were kept to those the US Centers for Disease Control and Prevention names for school-aged children, read on 2026-09-19: aerobic activity such as running, vigorous dancing and jumping rope; muscle-strengthening activity such as resistance exercises using body weight, climbing and some forms of yoga; and bone-strengthening activity such as hopping, skipping, jumping and running (What Counts for Children and Teens, dated Jan. 8, 2024, https://www.cdc.gov/physical-activity-basics/adding-children-adolescents/what-counts.html). The guidance quoted on the page, at least 60 minutes of activity every day for ages 6 to 17 with muscle-strengthening and bone-strengthening activity on at least 3 days a week, is from Child Activity: An Overview, dated Dec. 4, 2025, https://www.cdc.gov/physical-activity-basics/guidelines/children.html, read the same day. Left out on purpose: anything upside down (handstands, headstands, cartwheels), anything that needs a partner, a ball, a rope or a step, deep-squat walks, and any count above 20 or hold above 20 seconds. The other name of the jumping jack was checked at https://en.wikipedia.org/wiki/Jumping_jack and the usual ways to win at bingo at https://en.wikipedia.org/wiki/Bingo_(American_version), both on 2026-09-19. Licence: own work