Workout with Your Dog: Ways to Exercise & Start an Exercise Routine

If you're a dog owner looking for a way to meet your fitness goals, why not bring your pet along for the journey? Exercising with your dog is more than a cute trend—it’s a great way to get fit, bond with your pooch, and improve your pet’s health too. The American Heart Association recommends 150 minutes of moderate-intensity exercise per week for adults, and there’s no reason your canine companion can’t be part of that.

Whether you’re exploring ways to exercise, create a structured exercise routine, or simply looking for something new and fun to do with your dog, this guide will help you build a fitness program that benefits both you and your pup.

Why Exercise Matters for Dogs and Humans

Regular exercise is crucial for maintaining your dog’s physical exercise, weight, and overall wellness. It’s also an excellent outlet for energy and can help prevent obesity, especially in overweight dogs. For humans, working out with dogs adds motivation, variety, and an undeniable sense of companionship.

Benefits of Dog + Human Workouts:

• Helps build muscle and improved muscle tone
• Aids weight management and combats obesity
• Boosts cardiovascular health with a cardio workout
• Provides mental stimulation for both owner and pet
• Strengthens the human-canine bond
• Reduces anxiety and behavioral issues in dogs
• Encourages daily movement for all fitness levels

Know Your Pup Before You Start Working Out With Your Dog

Before launching into a new exercise program, it’s important to consider your dog’s breed, age, and physical condition. Some breeds need a lot of exercise—like Border Collies or Retrievers—while brachycephalic dogs (like Bulldogs or Pugs) need shorter, less intense activities.

Always Start With a Checkup

• Consult your veterinarian or vet before beginning any new activity
• Watch for signs of fatigue, overheating, or injury
• Pay attention to paw condition and hydration
• Be cautious in hot or humid weather—it's easy to get too hot for your dog

Whether you have a puppy, an energetic adult, or a senior dog, there’s a safe and effective form of exercise out there for every stage of life.

Daily Walking: The Foundation of a Good Routine

Regular walking is the cornerstone of dog health. It may not be flashy, but it provides consistency and mental enrichment through new smells and social interactions.

Walking Tips for Better Results:

• Use a sturdy leash and comfortable harness
• Vary your route to increase mental stimulation
• Choose times of the day when temperatures are mild
• Track your steps with a fitness app
• Gradually increase the distance for endurance building

Daily exercise through walking is a solid foundation to build upon as you begin more advanced activities in your workout routine.

Jogging with Your Dog

Once your dog is conditioned for consistent walking, try adding a jog to your routine. Jogging with your dog can turn your morning run into a motivating, shared experience.

Tips for Jogging Safely:

• Only jog with dogs over 12–18 months old (after joints fully develop)
• Stick to flat, non-paved surfaces like trails or grassy paths
• Monitor your dog’s behavior closely—dog may tire faster than you think
• Keep initial jog sessions short and build gradually
• Bring water and take breaks as needed

Jogging is an effective whole-body workout that lets dogs enjoy both cardio and outdoor adventure.

Play-Based Workouts: Fetch, Frisbee, and More

If your pet isn’t the jogging type, you can still get a good workout through play. Activities like fetch and frisbee deliver bursts of energy while strengthening your bond.

Fun, Active Games for Pups:

• Game of fetch: Great for larger, energetic breeds
• Frisbee: Excellent for developing agility and reflexes
• Tug-of-war with resistance bands
• Hide-and-seek using their favorite toy

These games not only provide exercise, but also help teach your dog better recall and attention. For smaller dogs or older dogs, keep sessions short and always monitor intensity.

Try an Agility Course or Obstacle Course

For high-energy dogs that thrive on physical and mental stimulation, agility training is a fun, structured way to exercise. Whether you join a local agility course or create your own obstacle course at home, your pet can gain confidence, focus, and coordination.

Benefits of Agility for Dogs:

• Develops better obedience and control
• Offers a full-body workout to build muscle and endurance
• Challenges your dog to solve problems and follow cues
• Provides a bonding opportunity between owner and pup

Use cones, tunnels, jumps, and weave poles to keep things interesting. Start simple, and encourage your dog to stay focused with praise and rewards.

Tip: The AKC (American Kennel Club) offers agility events and classes for dogs of all skill levels.

Get Centered with Doga: Dog Yoga for You and Your Pet

Yes, dog yoga—or doga—is a real thing. Practicing yoga poses with your pooch can calm your nervous system, strengthen your core, and help you relax together. Though your dog may not strike a perfect downward dog, they’ll love the attention and affection.

Why Doga Works:

• Enhances the human-canine bond
• Teaches your dog to stay calm and present
• Promotes flexibility and gentle stretching
• Offers a low-impact form of exercise for senior dogs or recovering pets

Want to try it? Look for online dog yoga classes or check local studios that offer fitness classes with your pet.

Dancing With Your Dog: A Joyful Fitness Class

Another rising trend is dancing with your dog. Combining music, movement, and choreography, this playful activity works like a fitness class that boosts cardio and lifts your spirits.

It’s Great For:

• Dogs that love movement and following commands
• Owners looking for a cardio workout that doesn’t feel like work
• Bonding through teamwork and rhythm
• Practicing tricks, spins, and even bowing

Don’t worry about technique—this is about joy and connection. It’s also a fantastic training routine to reinforce commands while having fun.

Swim Sessions and Low-Impact Activities

For older dogs, brachycephalic breeds, or pets recovering from injury, swimming can be a gentle yet effective form of exercise. Water activities improve joint mobility and cardiovascular health while being easy on the joints.

Tips for a Safe Swim:

• Keep swim sessions short and always supervise
• Use a dog life vest for safety
• Choose clean, dog-friendly pools or shallow lakes
• Rinse your dog’s paw pads after exposure to chemicals or natural bacteria

Swimming is a good physical and mental workout for all ages and breeds, especially those needing low-impact alternatives.

Building an Exercise Routine with Your Dog

Consistency is key. To see results and enjoy the benefits of working out together, you’ll want to design an exercise routine that suits both your needs and your dog’s abilities.

How to Build a Routine With Your Dog:

• Start slow: Gradually build up activity levels
• Mix it up: Combine walks, fetch, agility, or doga
• Choose best times of the day for temperature and energy
• Track progress: Note improvements in energy, stamina, and mood
• Include rest days for recovery

A strong workout routine improves fitness, reduces anxiety, and gives both humans and dogs a healthy outlet.

Important Safety Reminders

While staying active is great, it’s also important to protect your pet during exercise.

Safety First:

• Check for flea and tick protection before outdoor activities
• Monitor hydration and temperature regularly
• Keep a leash handy in public areas
• Watch for sore joints, fatigue, or irritability
• Always consult a vet if your dog shows unusual behavior

Don’t forget to throw the ball, take breaks, and most importantly—enjoy each other. Exercising together should never feel like a chore. It’s a time for love, laughter, and growth.

Final Thoughts: A Better Life Through Exercising With Your Dog

Working out with your dog isn't just a trend—it’s a lifestyle choice that leads to improved health, deeper connection, and a happier, more active life for you and your pet. From daily walks to agility courses, dog yoga, and everything in between, there are countless ways to exercise together.

Quick Bullet Points for Busy Dog Owners:

• Tailor your exercise program to your dog’s breed and age
• Mix in play (like fetch or frisbee) with structure
• Try creative options like dancing with your dog or doga
• Focus on regular exercise, not just occasional workouts
• Use leash, treats, and praise as tools for engagement
• Watch for signs of exhaustion, especially in hot weather
• Include mental stimulation in your training routine
• Build a sustainable routine that both you and your pooch love