Home Workout Plan For Teenagers
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Here is a home workout plan for teenagers that want to get fit, build some muscle and work out at home. This plan requires little to no equipment, so if you don’t have much money that won’t be a problem! This teenage workout program for beginners should work for you!
Workout Equipment
You basically don’t need to buy any equipment to do this workout, not even a pull-up bar, even though you will have to do pull-ups. What you simply need is a place where you can do pull-ups, and it doesn’t have to be a real pull-up bar; Here are tons of suggestions where pull-ups can be done if you can’t afford or install a bar. If you do want to buy one, this one seems like a good deal to me
Beginner Workout Principle
You need compound exercises (those that work many muscles at once) and whole body workouts to build your basic strength. If you move to specialized workouts with many isolations (exercises that target just one specific muscle) too soon, it’s like you try to construct a house and put in the furniture before you are finished building the basement.
Before You Start
It is a good idea to get a check-up by your doctor, to make sure everything is a-ok and you are ready to expose your body to this form of stress.
Also keep in mind to ease into working out and to not expect wonders, if you never worked out before. Be cool, be patient, be dedicated and the results will come.
The Teenage Workout Plan
| Body Part | Exercise | Comment |
|---|---|---|
| Chest / Triceps | 3 sets of push-ups, as many as you can do, with 60 seconds rest between sets | The exercise is explained in this video, which also contains pointers on what to do when you can’t do a full push-up yet. |
| Back / Biceps | 3 sets of pull-ups, as many as you can do, with 60 seconds rest between sets | If you don’t have a pull-up bar, this article has very many suggestions for possible substitutes. If you can’t do a full pull-up yet, this video will guide you from negative chin-ups to your first full pull-up and beyond. |
| Legs | Three sets of get-ups, 8 – 15 repetitions per set, with 60 seconds rest between sets. | The exercise is explained in this video. Start with the hand on the chair and three sets of 8 reps. Slowly work your way to 3×15 and then start over at 8 with your hand just hovering above the chair’s back. |
| Abs | Three sets of crunches, 8-15 repetitions, with 60 seconds rest between sets | The exercise is explained right here. Note that the hands do not pull on the head; fixate a spot right above you when you do the movement. |
Every exercise is done slowly and with controlled form. For push-ups this means you go 2 seconds up and 2 seconds down. For pull-ups it means no swinging or kicking. There are no extra arm exercises because when you do push-ups and pull-ups you do exercise your arms.
Weekly Workout Schedule
Do this workout 2-3 times a week, remembering that more doesn’t make you big faster, but will just lead to overtraining.
Don’t Forget Cardio!
Cardio is as important to a fit body as lifting weights is! Do whatever you like to get your heartbeat up, but my recommendation would be a team sport you enjoy. Soccer, basketball, volleyball and football are some examples for that, but you can also do dancing, cycling, skateboarding and many more. Just make sure you enjoy it and will keep it up.
If you already have a weekly activity that can be classified as cardio, build the above plan around it, otherwise decide on one which fulfills the above criteria and which you’ll enjoy and keep doing. Some tips on how you should start doing cardio are in this article.
Beyond Beginner Workouts
Stay with this plan until you are able to do 30 consecutive push-ups and 7 consecutive pull-ups, which is my personal rule for dividing between beginning and intermediate trainees.
Reaching these two milestones should take about six months. After that you are able to switch to more evolved workouts, that target different muscle groups separately. Here is a suitable intermediate home workout plan.
Video
For those of who would like to hear this summarized in a video, here it is:
Picture courtesy of “Usodesita“.
Tags: bodybuilding, exercise, exercise plan for teenagers, fitness, home, home workout plan, home workout routine, teen workout plan, teenage workout plan, teenager, teens, video, workout
199 Comments
So should we alternate between cardio days and workouts like in the other beginner plan?
Yep, exactly.
do i have to do them this way like i train on Saturday and rest for Sunday and start again on Monday rest on Tuesday and go at it again on Wednesday and Cardio on Friday
Of course you can do that, as long as there are one or two days between the workouts.
why cant teenagers do weight lifting? well at the moment i am 13 and quite skinny and i wanna get big with muscles instead of fat
Because you don’t need to lift weights, if you can’t even lift your body off the floor.
so, What may happen if teenagers lift weight
Since cyber seems to be on vacation I’ll fill in some basics to avoid disaster:
Teenagers can lift weights, but for a beginner these exercises are in many ways better than focused lifting. Also, lifting too heavily too soon can result in (sometimes serious) injuries.
Stick to the guide, it will work wonders.
Thanks, Someone! I couldn’t have said it any better!
Hey i just wonder if you have to do Chest/Triceps, Back/Biceps, Legs and Abs all together in a workout or would you do one day Chest/Triceps, the second day Back/Biceps, the third day Legs and the fourth day Abs or should I do them all in day
Yes, this is meant to be a full body workout; you do it all in one session.
Hello im 15 and i use to do a lot of pull ups ect n now im at a stage where i can easily do 7 (proper) pull ups and 30 puah ups so i guess you can class me as intermediate but im not confident of following that schedule not because im worried i cant do it but because dumb bells n weights are included which in the long run effect your growth and im still growing so i was wondering if you could help me come up with a solution maybe certain workouts you may know that focus on that area??
Lewis, first of all congrats to already being rather fit! And you don’t have to worry about weights affecting your growth. The only way to stunt your growth would be through malnutrition:
http://bodybuilding.about.com/od/bodybuildingfaq/f/stuntgrowth.htm
Ohh thanks that’s cleared up alot i never thought it was a mythy and i just wanted to ask i can do one arm chin ups at the moment but i can only do it by holding my wrist with my other hand and was wondering could i ever get enough strength in my wrist to pull my body weight up with one hand?? without having to support the wrist
The wrist is a rather delicate part of the body and because it simply is a joint made of bone, there is little you can do to strengthen it. What you can try is work on your grip strength and forearm muscles, which may take a bit of stress off of it.
no matter how many bicep curls i do my biceps dont grow in mass…
It could be that do you *too* many biceps curls, have done them for too long or both. Have your biceps worked along in your main compounds and instead of a direct biceps isolation, try hammer / preacher curls for a change:
http://www.youtube.com/watch?v=C4pEZ4px0LE
http://www.exrx.net/WeightExercises/Brachialis/DBPreacherCurl.html
let me tell you that iam 16 years old and can do 7 pull ups without cheating and nearly 20-25 pushups…
Could I replace the pull-ups with something? I don’t have anything I could use as a pull-up bar around my house unless I want to hang 100ft off my bag porch (Thanks but no thanks hahaha)
Not really, Hayley, because nothing really comes close to a pull-up.
Doesn’t one of the ideas from this article work for you?
so how many preacher curls should i do….????
Go for a weight where you can do at least 6 per set and no more than 15.
hi again
i was just wondering if you could help me with any tips on getting a six pack because ive been trying for a while and havent really seen any results and i know everyone has a six pack but have fat covering up the six pack but im not very fat and im still not seeing visible results and was hoping you could help me on this topic??
Have a look at this video
a small but big problem that i don’t have any dumbbells and can’t afford for new one…..so is there anything else which i could use as a weight for the exercises…???
Anything that provides resistance can be used as weight. Here are some tips on that.
what about Bricks can they do any good????
Of course. A brick can be quite heavy.
Ok…and… thank you..
Thanks for the link i didnt search the site properly sorry
but in the video you talked about 3 main things to follow to get a six pack and one of them is lowering your body fat percentage and i was wondering if you had any tips on how to do this for example if you could explain the “After burn” affect or any other general tips and also wondering if lowering ur body fat percentage so low between 5-7 % to show of the abs like you said would that affect your current muscles and lead to a lack of muscle due to a lack of energy if you know what i mean??
The afterburn effect is really difficult to quantify; sometimes it may be bigger, sometimes smaller. It’s a much safer bet to simply keep track of your weight and consumed calories.
As for your second question, this might help you along:
http://evilcyber.com/fitness/gain-muscle-while-losing-fat/
any good exercises for our chest????
hi i am new to this, i have one question, when u say ‘sets’, do u mean for eg. pushup, pushup, pushup, pull up, pull up, pull up, etc… or push up, pull up, get-up, crunches, push up, pull up, get-up, crunches, etc… thx =D
I think you got it right: A “set” is the repetitions you do of one exercise. Eg. doing five push-ups and then take a break, then do the other two sets of push-ups and then do the next exercise.
i see thx! =)
im 17 and im finding it very hard to build upper body strength and even though ive tried cant build muscle in my calfs , any tips would be really appreciated thanks
Kieran, what do you mean you can’t build strength? For how long have you been working out and not making progress?
hi i am 14 and i’m working out with the plan you gave me but my muscles start hurting after some time of workout and is there any workout diet that you suggest
It’s possible that you exhaust yourself too much or maybe you are using bad form – it’s hard for me to tell without seeing how you do the exercises.
As for what to eat: check the articles and videos under “Nutrition”.
ok thanks for the suggestion
sir i am 18
just 50 kg
i am wanting to start some exercises to gain some weight
whenever i pull my tshirt off
i m ashamed of myself
i dont even know the abc of exercises
please suggest something for my bonny framework
suggest some workout plan and diet.
Heah abc, no worries, you’ll get there! This plan or the beginner’s plan,
http://evilcyber.com/fitness/home-workout-plan-beginners/
should work for you. To find out what to eat before and after your workouts, check these articles:
http://evilcyber.com/nutrition/what-eat-before-workout/
http://evilcyber.com/nutrition/what-eat-after-workout/
Hey! Im 16 year old female. I just wanted to point out a couple of things. The first was that u didnt mention any type or form of stretching. And the secobd thing is that i always read that ppl with body fat that exceeds the ideal body fat should not start crunches/situps. Because the muscle will build below the stomach fat making it protrude even more and makes it even larger. I read that only planks are suitable to tighten/strengthen the ab core muscles and when the body fat is reduced to the lets say the ideal body fat and only then it is recommended to perform the crunches and situps. What do u say to that. Oh and i started the program yesterday morning and today when i woke up lets just say im a goner. I had fun doing the exercises and they seem easy but they definitely are not. Anyways thanks for all of ur tips and vids. Peace out
Heah Kooki, glad it worked this great for you!
You are correct: the ab muscles are below the body’s fat layer. Yet even when they are covered by fat, you should still work them, because they stabilize your body during many movements.
About stretching, have a look at this article:
http://evilcyber.com/fitness/working-out-and-stretching/
Hey again!
Ok so i forgot to mention this yesterday; do u have any substitutes for negative chinups. Cause im the BIGGEST failure when i tried hanging on to my dear life. So if u have any subs for that exercise or i can do something that will strengthen me so i can be able to do the negative chin ups i would very much appreciate it. And thanks again
The closest thing you can try is inverted rows:
http://www.exrx.net/WeightExercises/BackGeneral/BWSupineRow.html
Hey! i am only 13. what am i supposed to do for having just the triceps and the abs? please do reply
Crunches and triceps isolations. But wouldn’t that look a little strange?
sorry proper word would be muscle , i have trying for around 1 and a half to 2 years and i have never noticed any real improvements
Follow this plan and make sure you check the videos on eating before and after your workouts! You may either train wrong or your nutrition is lacking.
il check them videos out now . thank you very much for replying
Hi
Nice video and workout, I am 15 and want to do the p90x program, should I do it after being able to do 7 pullups and 30 pushups using this workout?
Yes, I’d say do it after you got those two milestones. P90x IMHO is more of an intermediate program.
OK thanks
im 15 i want to get bigger and stronger without weights is this workout good enough i can do 25 pull ups and 41 push up
Heah Jack, no, if you can do those in good form, you need to make things a good bit more difficult. For example, do wide or even ultra-wide push-ups and pull-ups with a backpack where you put some heavy things in (eg. a brick wrapped in a towel).
THANKS
please i want to know what will happen if i lift wieghts i am 14 years old do you think it is danger to lift wieghts.
What will happen is that you will get stronger
Here is what you need to know:
http://evilcyber.com/fitness/bodybuilding-tips-for-teenagers/
thank you very much ,evilcyber
I Forget to ask you question yesterday, do i have to play all my body exercise in one day like chest,triceps,biceps,abs,shoulders etc do i have to play all of them in one day or to divide it in a week because someone told me that muscles needs to heal
please i need your answer fastly
I try to answer as fast as I can, but at my age…
Yes, this is a whole body workout and you do it all at once. When you are more experienced, you can go on doing splits.
And What About Muscles Have To Heal
Yes, muscles need time to heal. But if you follow the plan above, they have enough time to do it
what time do you thik muscles have to heal ?
and if i played every day exercise there will be time for muscles to heal?
If you do it daily, you are very likely overtraining.
(flex)
so do u think that i have to do it one day training and the other day is off , i mean training three days aweek.
John, I mean you should do it exactly as I described it above
Hello! I’m 14 and I’ve just decided to start and try your beginner workout plan and just had a question. Is there an easier way to start get-ups like there are wall-ups for push-ups and negative chin-ups for pull-ups? Or another exercise that I could do in place of it? Only because I’m finding get-ups quite difficult and wondered if there was a way of getting into it. Also, I have a problem of snacking a lot, so do you have any suggestions of how I can cut out that habit to help me lose weight? And thanks again!
Heah Patrick, you can do get-ups with both legs at the same time. Kinda like getting up from a chair, but you make sure that you don’t lean forward while getting up.
As for the snacking: If you can’t stop it, change what you eat. A regular banana, for example, has about 100-120 kcal and fills you as much as a candy bar with 200.
All the best! And remember: you can do it!
Okay, thanks for the advice! It really helps!
Hi there. I’m seventeen years old, and for the first time in my life, I want to change my lifestyle. My goal isn’t to become a bodybuilder-I want to have more energy (I don’t sleep very much because of studies, and I feel tired all the time during the day, sleep better, and get toned. I feel like my body will thank me for this in a few months, or a few years, and I’d like to impress my girlfriend as well.
So, I have a few questions before committing myself.
How much success have people had with this workout?
How much time before I can expect to see results?
Should we follow the same schedule as in the Beginner’s Home Workout article?
I want to be healthy and see results, but as a student, I can’t commit hours to the gym. Thank you so much.
Heah Alex, first of all, congrats to making the decision! You have already made the first step!
Judging from the feedback I had on this workout, it worked for very, very many. You should feel a difference in strength after a couple of weeks and see a distinct visual difference after about six months. To really see them, it helps to take a picture of yourself before you start and then six months later.
You can follow the general beginner’s schedule, of course. I only kept this a bit more flexible here because many teens will have other fitness activities they have to schedule the workouts around.
Uhm hey Lol. I was looking at this website and I really need to know if this workout is effective and when should I start seeing results? Schools fixing to start and I wanna feel better look better ‘and do good on my work. I need a good workout and a good eating plan. Any suggestions?
People that start working out feel stronger within weeks. Visible results take longer.
I am trying to get in shape for softball.. would this help?
Yes, if you combine it with your regular softball training.
Hi im 13, 5’3 and 103lbs. Ive been rather uncomfortable with my body and i want to be stronger.I am starting to run and bike before school each morning and am doing push ups , sit ups and other stuff. But i have a bad habbit of eating when bored. My dad and stepmom are really fit but i dont see them often. Im mostly with my mom and stepdad and we normaly eat fast food and junk. Basically how can i break my bad habbits?
Heah Sarah, you are one of the few very lucky people who eat junk food but haven’t gotten fat from it. Because, given your stats, you actually are rather slim.
For now, keep going with the fitness stuff you started and don’t worry too much about the food, because you don’t need to lose weight at all.
Thank you :]
Hi.. So I’ve been browsing the internet about how to lose weight and ect.. I’ll be 20 end of next month, I’m about 5’7 I don’t know what my weight “should” be at.. I read stuff about being 5’7 you should be at 140lb or whatever it is… In high school I used to be on the basketball team and I was in outdoor ed which was, hiking, biking, snowboarding, kayaking, ect.. I guess then I was “in shape” But I really wanna start working out again, and getting eating habits. I usually only eat a meal a day which is dinner. I’m not a breakfast person and now I’m back in College so I miss breakfast and lunch.. Maybe with a fruit in between class. And I always get told that “skipping” meals I’m just gonna gain weight. So I need a meal plan along with a workout plan. As I live in a small town we don’t have a workout place and only a swimming pool which is only open during the summer
Haha. So with some ideas/help or something.. I would greatly appreciate it.! (:
Heah April, I hear from a lot of people that they are not “a breakfast person”. But you do may want to have a couple more snacks during the day instead of putting almost your entirely daily calorie intake into one big haul in the evening. Not because of possible weight gain, but rather because the lack of energy may leave you drained during the day.
If you gain or lose weight has little to do with the time you eat, it depends a lot more on how much you eat:
http://evilcyber.com/losing-weight/late-night-eating/
http://evilcyber.com/losing-weight/secret-to-weight-loss/
As for a workout plan, I think you might enjoy the one Tat put together right here:
http://evilcyber.com/fitness/home-workout-plan-for-women/
hi my name is benjimin, i am 19, and wanting to really get started working out, today was my first day and i completed this workout. I feel like i am not completely sore or tired from this work out… when i did the Tapout XT. ( i was exhausted from it)should i do more sets? or should i just do this and like you said until i am able to do 30 push ups and 7 pull ups? i want to be able to grow muscle so that i will have better posture and overall feel better about myself..
Did you do the exercises in good form and did you feel like you wouldn’t be able to do another push-up etc.? Then you were exhausted!
yeah, i did all of the workout 3 sets 8-15 times each. and do you think i should do more? But pull ups where the hardest for me? i did 4 pull ups 3 times, should i stick with that until i am able to do more?
Do as many as you can on the first set, then as many as you can on the second set and the same on the third. If you were able to do four pull-ups on all three sets, you didn’t go all out on each set. If you manage to do 3×15 push-ups, do wide-ups, as I show them in the push-up video.
The crunches were harder than I thought they would be.I like your tips and I’ll be following your workout schedule from now on.
I have encountered a good number of people who said that crunches were easy, but when shown how to do them correctly, they often changed their opinion
Let me know how things go for you, Matthew! All the best!
im 14 n im 5’4 tall n i weight 113 pounds . i can do 50 normal push ups in a minutes n 10 proper pull ups but i dont see any progress of my body expect my chest become bigger so i was wondering whether i should i go intermediate workout routine or continue beginner workout
If you do 50 push-ups in a minute, you aren’t doing proper push-ups. A good push-up is 2 seconds down, 2 seconds up.
so if i can do that does that mean i should continue or start a new routine
If you can do that with good form, you can start thinking about doing the intermediate routine.
Thank you for this, I do play hockey and I am quite sure that it’s classified as cardio. I will comfortably fit this schedule into my own one. Thank you so much!
Oh yes, hockey is some *tough* cardio!
hi i was wondering how to get my percentage bodyfat and how do i lower it if its to high? just by doing this excercise?
oh yes i forgot to add this: is cycling also a cardio workout?
Of course!
There are several ways to find out body fat percentage. The easiest to use at home is the body fat caliper, as shown in this video:
http://evilcyber.com/fitness/how-to-track-your-workout-progress/
You lower it by losing weight:
http://evilcyber.com/losing-weight/secret-to-weight-loss/
hello. i’m 13 years old and this workout plan has been helping out a lot but i’m worried about my height (4.9ft). its really concerning and i was wondering, which exercises can help me.
thanks
You are still growing, so your final height will be taller. Until then, to look taller, you can improve your posture:
http://evilcyber.com/fitness/good-posture-exercises/
i don’t have a pull-up bar, what can i do instead of pull-ups?
Look at the table really closely: what does it say about not having a pull-up bar?
Hey, I was just wondering, but I have trouble with my knees, like they crack really badly and I have to go to physio for them. I have sloppy kneecaps and I need to wear braces, so would this put alot of pressure on my knees? Should I wear my braces for it?
Thanks,
May
I’d say instead of the leg exercises in this plan you may prefer to get your leg training from physio until that condition is alleviated. It would be best to discuss this with the therapist, just to be on the safe side.
Thank you so much and you have a great website!! You’re really knowledgeable!!
how well does this work for a skinny kid like me i way about 98 pounds and i’m 12 and is there any other arm and ab workout’s the don’ invalve waight’s
This should work very well for you. And you do exercise your arms when you do push-ups and pull-ups. Push-ups work the chest and the triceps, pull-ups the back and the biceps.
Hello, evilcyber.
I want to know how I might do this and other excercises in the best way possible. I’m a 14 years old boy, and quite overweight (made worse by the depression I’m recovering from). I want to lose weight and get into shape, how can I start doing this? Any tips?
I generally eat healthy (almost never eat junk food), but I still can’t lose weight.
In advance thank you.
Heah Victor, it’s good that you are eating healthy, but even healthy food can make you overweight. Here is what you have to watch out for and what to do to lose weight:
http://evilcyber.com/losing-weight/secret-to-weight-loss/
The best thing you can do is combine this workout plan for teens with controlling how much you eat. Both together can make you a very different person
So, I recently became interested in working out, but I think the same thing that made me want to start exercising will prevent me from doing so for a while. I’m male, 15 (soon to be 16), and I weigh about 135 pounds the last time I checked. I don’t look that much out of shape (I’m sort of skinny, really), but I don’t have much muscle on me either. I realized that I needed to start working out when someone challenged me to do some dips on the double bars. I was probably doing it incorrectly, but I started upright holding each bar, and began to go down, then I felt something in my chest pop or crack and I dropped off the bar. My parents said it’s just a pulled muscle or something and that it will heal soon enough. But anyway, while that event made me want to work out, my chest (near the sternum) is still really sore after about a week, and I can’t do sit ups or pull ups without making it burn badly. (I tried push ups, and they didn’t agitate my chest, but then again I’ve never been able to do push ups entirely properly.) I was just wondering what your advice would be: What/how bad is my chest injury, do you think? When should I start this plan? Are there any modified exercises I could do in the meantime? I’ll probably just start doing cardio (running/jogging) for a while a few days a week for now. Thanks for your help!
Heah Neill, only doing cardio indeed is your best option for now. If the pain is still that strong after a week, I’d say have it looked at by a doctor. It may only be pulled, as your parents said, but there could also be a tear. The doctor should also be able to tell when it is ok to start with this plan.
Hello cyber, I 13 Years old, is this work if this workout combine with soccer?? my goal is want to get fit and get in shape. *sorry for my bad english*
Hello Akbar, combining this with soccer actually is great, because soccer is good cardio!
Sir,
Is there any sort of cardio i could do at home? Also, do i have to do the cardio on the same day i follow this routine ? ( Im 14 and I hardly get time because of the mounting pressure of studies ……)
One of the cheapest solutions is to jump rope. You can do cardio on the same day, but it should come after the weight training. If you can do it on different days, that would be ideal.