Welcome to the Get Fit Guys, quick and dirty tips to slim down and shape up.

My name is Ben Greenfield, and I'm the Get Fit Guy.

My twin six-year-old boys and I were recently driving to the gym, where I planned to run on the treadmill.

Well, they played in child care at the gym.

But as we drove by a grassy park bathed in sunshine, I made a change of plans. I pulled into the parking lot and we all jogged around the park for five minutes. And then they threw their frisbee. I sprinted, chased down the frisbee and brought it back. Then we all did five bodyweight squats together.

We repeated that cycle for 10 rounds.

And then they kicked one soccer ball each.

I sprinted, chased down the soccer balls one by one,

brought them back, and we all did five burpees together.

We also did this cycle for 10 rounds.

By this time, I was both tired and feeling like a dog engaged in a game of fetch, but I decided to throw in just a bit more. We had a race in which I carried

one of my boys on my back and raced the other boy 100 yards. Then I got a 20 second rest and repeated the process carrying the other boy on my

back. Well, we raced his brother. We then did that for a total of 10 rounds. By the time we finished,

the kids were laughing, I was gassed, and we all had a great workout. So why did I go out of my way

to do this? Well, in the episode, How to Get Your Kids Fit,

my fellow quick and dirty tips host Mighty Mommy and I discuss how important it is for our children

to see us exercise and to even take part in our exercise routines whenever possible. And then in the

episode, how much should kids exercise? You learn that kids need a minimum of seven minutes of brief bouts of intense exercise each day,

accompanied by a full day of simply standing more, walking more,

and staying generally physically active, aka out of a chair or a couch,

to maintain optimal health and to keep them from childhood obesity or other

cardiometabolic risk factors. So today, you're going to learn four ways to include your kids

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