1-Minute Movement Challenges for Kids: Activities to Burn Energy and Build Skills

1-Minute Movement Challenges for Kids: Activities to Burn Energy and Build Skills

Got a kid with endless energy? We’ve got a fun solution for that.

Movement isn’t just about burning off energy, it’s about resetting the brain and body so kids can feel more grounded, connected, and ready to take on the day. That’s why we teamed up with Dr. Bre, pediatric occupational therapist, to create a set of 1-Minute Movement Challenges that help kids regulate big feelings and develop important social-emotional skills.

🎉 And guess what? You can download the full set as a free printable PDF below.


Why Movement Matters

When kids move their bodies, they’re not just getting stronger, they’re learning how to:

  • Self-regulate emotions through physical release
  • Improve focus and attention by resetting the nervous system
  • Build confidence and agency by completing fun, achievable tasks
  • Strengthen social skills by participating in playful, structured activities

We talked all about this with Dr. Bre in our Instagram video series where she shared tips on how movement helps kids who feel overstimulated, anxious, or just plain wiggly.

What’s inside the 1-minute Movement Challenge Pack?

Each card is a quick and silly movement challenge your kid can do in just 60 seconds. These are perfect for transitions, brain breaks, after-school wiggles, or even winding down at night.

Here’s a peek at what’s inside:

  • 💥 How many jumping jacks can you do in a minute?
  • 🔄 How many log rolls or somersaults?
  • 💪 How many squats or lunges?
  • 🐻 How many bear crawls?
  • 🏃 How many shuttle runs?
  • 🟢 How many burpees?
  • 🐸 How many frog hops?

Each challenge helps develop coordination, strength, and body awareness, all while giving kids a chance to shake off stress.

How to use them

  1. Pick a card and set a timer for 1 minute.
  2. Do as many possible movements in 1 minute that you can.
  3. Get 25 extra points at the end for moving well.
  4. Jot down your score and try to beat it next time.
  5. Finish with 2 minutes of deep breathing or gentle stretching to cool down.

✨ You can also mix and match the cards to build a full movement circuit!

Download our free movement printable set

Want these as a handy printable deck? Pop in your email below and we’ll send you the full HeyKiddo x Dr. Bre Movement Challenge Pack.

Perfect for:

  • Parents looking for movement activities
  • Teachers needing quick classroom brain breaks
  • Occupational therapists seeking fun OT warm-ups
  • Anyone supporting kids with big emotions or sensory needs

👉 Download the 1-Minute Movement Cards

Watch the series with Dr. Bre

Want to learn more about how movement supports your child’s sensory and emotional needs? Catch our video clips with Dr. Bre over on Instagram, where we share quick OT tips and ways to make your home more regulation-friendly.