Panting w/ Your Puppy! Workout Ideas + a Million Doggone Reasons for YOU to Get a Dog


Years ago, when my baby was still a baby, I absolutely loved coming up with fun mommy and me type workouts. Whether it be baby wearing, or stroller-based exercises, I loved the idea of getting out in the fresh air and getting my sweat on with my baby nearby.

A few years later and my “baby” is too busy talking my ear off about Rainbow Dash and LOL Dollz to possibly be bothered to work out with me, and this mama is not happy about it! In an effort to recreate the memories, and in honor of National Puppy Day, I thought it would be fun to incorporate my new babies into some workouts. Yes, I’m talking about my fur babies!

Some of our favorite Puppy Accessories:

Guys, let’s just get this out of the way now. My puppy workout was a big fat #fail. I had visions of goblet squats with my adorable puppy Max as my weight and sprints with my chubby pups running alongside me. These visions were most definitely not made into a reality.

Outfit Details: Sports Bra (Under $20) | Lululemon leggings (Bonus: Similar here | also available in black here BOTH on sale for $50) | Reebok Hayasu Sneakers (Under $45)

When I originally planned this workout, my puppies were only about 15 lbs and a little more wild than they are now. Admittedly, I should’ve taken into account that instead of small, sweet, rambunctious pups, I now have big, lazy, dogs who are less than cooperative. I should also disclose that my own novice puppy owning might be to blame. At the time we shot this workout, I didn’t even own a LEASH yet. 

That being said, however, I still love the idea of working out alongside your doggies. There are so many amazing health benefits to dog owning and incorporating them into your workouts is just the cherry on top! A study of more than 3.4 MILLION people found the following:

  1. People who lived alone with a dog had a 33% reduced risk of death and an 11% reduced risk of cardiovascular disease than people who lived alone without a dog.
  2. Dog owners, in general, have a lower risk of death due to cardiovascular disease.
  3. Those who own dogs demonstrate better physical reactions to stress and faster recovery of blood pressure following stressful events.
  4. Dog owners get more daily physical activity than non-dog owners.
  5. Studies shown dog owners have lower blood pressure and cholesterol levels than their non-dog owning counterparts.
  6. Those who own dogs generally have a lower body mass index.
  7. Studies show dog owners are less likely to experience depression.
  8. Children who grow up with dogs are less likely to have allergies and asthma.

How could we say NO to puppies with benefits like those?! We couldn’t!! And while my own puppy-based workout was less than amazing, try it out yourself and tell me what you think! Here are some ideas for a pup workout!

  • Goblet Squats with your pup as weight
  • Walking lunges with your puppy alongside. For some extra booty burn, kick that back leg out behind you—and be sure to squeeze that glute— before moving into your next lunge!
  • Sprints with your puppy.
  • Air Squats holding your pup, or your doggie is too big, let them hang out beside you!
  • Bench Dips (If you and your dog like to hang out at the park, this is an awesome movement!)
  • Push Ups (Park bench or grassy area)

If you’d like to get in an awesome circuit workout while you and your pup are taking walk, choose one of the above movements, do 15-20 reps, then run or walk for 2 minutes, then do 15-20 reps of another movement …run/walk …movement…you get the idea. 😉 Go as long as your pup wants to go or until your pup wears you out!

And if you’ve got a case of the lazy dog blues like I do, here are a few things you can do every single day to not only jumpstart your own health + fitness, but your dog’s too!

  • Take a nightly jog or walk with your pup. Walking with your dog just 30 minutes burns between 120-150 calories! Wanna increase that burn? Try finding a hill near your home for a good booty burn.
  • Play fetch! If you have a bigger dog, try finding a ball with a little weight to it to give you and your pup a better workout. Playing fetch with your pup for 30 minutes burns 30 calories!
  • Tug of war with your puppy (they love this!). Playing tug-of-war with your pup burns 50 calories in just 20 minutes. Bonus: It really works the upper back and shoulder areas. 
  • Just play! Playing with your dog in any capacity elevates the heart rate and gets you moving, so get out there and get playing with your puppy!

This week, in honor of #NationalPuppyDay, I challenge you to spend 60 minutes a day with your dog! Try mixing it up—30 minutes of walking one day, 30 minutes of fetch another day, and maybe a 60 minute hike the next! Increasing your activity + your dog’s can only lead to increased health and happiness for you both. 

What’s your favorite activity with your pup?! I’m already looking for new ways to play!

Xo,

Heidi

Related reading:

Mix Up Your Cardio Routine with Intervals
Unleash the Beast: 6 Simple Steps to Finding Your Inner Runner (Pun Intended)
Extreme Transformation Sneak Peek Workout
A Lotta Tabata || 4-Minute Total Body Toning Workouts
Fit in 9 Minutes: The Busy Woman’s Workout


19 Comments

  1. Tracie Johanes - April 13, 2018

    I like to take my dog for a walk, do intervals with running, stop at park benches and do step ups, pushups, and dips. Then I let him play in the river and grab a coffee at my favorite coffee shop! Hoping the weather warms up here soon so I can start this again! Instagram tjohanes98

  2. Deanna - April 13, 2018

    Favorite blog post!! I love all the statistics you listed! My dog has gotten me through some really tough times. She’s the best thing for me! Oh, and exercising with those bootie bands too 😉
    @dmvb

  3. Cali - April 13, 2018

    This blog post is my favorite! I love working out and spending time with my fur babies!❤️ My social media account is __calihouston__

  4. Haley - April 13, 2018

    Absolutely love this blog! Probably my favorite by far!! You are so inspirational!! I love following you and didn’t realize you had a blog page until I saw the band giveaway. I’ll definitrly be visiting your blogs more often!! (:

    • Haley - April 13, 2018

      The best to get in touch with me if I win one of those awesome booty bands, instagram @halezsyeax

  5. Annika - April 12, 2018

    This is my favourite post!
    Your puppies are soo cute and I miss my own four legged friend❤ About a month ago we had to say goodbye to our lovely dane 😔

  6. Ashley Parnell - April 12, 2018

    Fave post because…………….we literally just got a puppy a month ago and are really trying to balance out life. When the new puppy came along we got thrown for a whirlwind of change. We have 2 little boys and my husband and I alternate 5am gym days Monday-Saturday but then the dog came and someone had to be up at 5am to feed him and potty train, etc. You know the drill….so I love how you give tips to stay active with your pup! This has definitely helped us stay
    more active as a family. -Ashley @mama2boys_getsfit

  7. Kailey fisher - April 12, 2018

    By far my FAV blog post. Why?… because who doesn’t love trying to get a good workout in with our furry Friends. I have 3 little dogs, 2 of which are puppies! They LOVE to play so it was fun trying to incorporate a good workout by running around the backyard playing somewhat “fetch” (still trying to get them to understand the meaning behind I throw you go fetch and bring the ball back). A good 20-30 mins of this and I’m winded!! Evening walks at night with the dogs as well has become a staple routine!! Thanks Heidi for these helpful tips!! Ps.. would DIE if I won the transform bands would literally be a life saver!! Home workouts would be made that much easier!
    Insta : kailifornia_

  8. Rachel - April 12, 2018

    I think every time I walk my dogs (yes, I have three!) how much additional exercise I get each week and I LOVE IT. Walking is so good for them and me so it’s a win/win! Plus it guarantees I hit my 10,000 steps. Also I generally use it as a warm up or cool down post WOD!

  9. Katie - April 12, 2018

    DEF my favorite post!!! I’ve tried to work out with our catahoula twice and it just doesn’t go how we picture it 😂😂. If she’s within reach, she will always lick your face so it’s quite distracting haha.. insta is tall_katie_

  10. Melina Gonzalez - April 12, 2018

    Love this!!! We recently rescued a beautiful boxer named Queenie from our local shelter. She just had her spay surgery, so right now we are sticking to gentle walks, even though she definitely wants to run and burst out of her stitches! 😂😂😂

  11. Lauren - April 12, 2018

    Love the squats while holding your pup! My buddy, Baron, weighs over 85 lbs now so I may have just found a good excuse to get another puppy 😬 @laurenkaylie

  12. Shelby Day - April 12, 2018

    Lol I love this! My pups are ALWAYS so interested in what I’m doing when working out at home. I’ll have to include them next time 😆 @shelby.l.day

  13. karli kingdeski - April 12, 2018

    Love this! Can’t wait to try!! karlikingdeski

  14. Katie webbe - April 12, 2018

    Yussss love this!!! And the bands… @mckpoop ❤️❤️

  15. Rebecca - April 12, 2018

    My second fav article! Thought you had an alopecia article (I have it too unfortunately) and that’s my favorite topic to read about from you!

  16. Vivien - April 9, 2018

    Hey Heidi Vivien here in Gig Harbor. What kind of puppies did you get

  17. Allen - April 7, 2018

    Your dogs are BEAUTIFUL! What kind are they?

  18. kendra - March 24, 2018

    I LOVE your metallic leggings! Do you have the link to them anywhere?

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