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Home Workout For Girls

In this article you’ll find a workout for girls that will do the job for most teenage girls, but we’ll also look at some of the common myths female teens have about exercise.

Girls And Fitness

Whenever teenage girls ask for workouts they can do at home, there are mostly two reasons why they want to get into it:

  • To lose weight
  • To tone their body

Let’s first address these one by one before we get to the workout plan for girls, because you could be wasting a lot of time if you are not clear about what exercising can do for you and how.

Exercise And Weight Loss

Exercise burns a lot of calories, but eating can put in even more. If, for example, you go jogging for an hour at a moderate speed, you burn around 450-500 kcal. However, eating that many calories in form of a Big Mac takes only five minutes.

You can exercise all you want, and it will make you fitter, but it won’t make the slightest difference on your weight, if you don’t have the calories in vs. calories out part under control.

Toning Exercises

When girls and women say “toning exercises”, they usually mean that they want no flab under their arms, on the thighs or buttocks etc.

What some fitness trainers then tell them to do is use light, little weights and do lots and lots of repetitions with them. But this will do nothing to get you where you want. What you really have to do is a) reduce the fat layer that covers your muscles, and b) do exercises with weights that are big enough to be challenging:

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The Workout For Girls

Now that we have all that out of the way, here is a home workout plan for girls that combines cardio and strength training, covering all your bases, written by Tatianna. The links will take you to detailed explanations of each exercise:

MondayWarm-up 5-10 minutes. 2-3 sets of Elbow Planks 1 minute each. Lower Body Body Weight Workout + Light Cardio 15 minutes. Stretching – 5-10 minutes.
TuesdayWarm-up 5-10 minutes. 2-3 sets of Planks 1 minute each. Upper Body Workout + Abs. 2-3 sets of Planks 1 minute each. Stretching 5-10 minutes.
WednesdayActive Rest
ThursdayWarm-up 5-10 minutes. 2-3 sets of Elbow Planks 1 minute each. Lower Body Body Weight Workout + Light Cardio 15 minutes. Stretching – 5-10 minutes.
FridayWarm-up 5-10 minutes. 2-3 sets of Planks 1 minute each. Upper Body Workout + Abs. 2-3 sets of Planks 1 minute each. Stretching 5-10 minutes.
SaturdayFull Body Stretching – 20 minutes ( This is very important, because longer stretching is necessary at least once a week, this really helps your muscle to develop and heal much faster. )
SundayComplete Day Off

“Active Rest” means you do a light activity that isn’t really fitness. A half hour walk through the park would already qualify.

Be Safe And Sound

Remember that more is not always better. Your body gets stronger not during the time you work out, but after. If you were to decide that you want to compress this entire plan into three days and then repeat it, you’d probably just burn out or injure yourself.

Last but not least, starting fitness is a big change for your body. It’s always a good idea to see your doctor and get a check-up before you get into exercising.

Picture courtesy of Ashley Sturgis.

arrow84 Responses

  1. 23 mos, 1 wk ago

    Awesome workout plan! I wish I had known about how important establishing a fitness routine was when I was much, much younger. I took my fast metabolism for granted and never considered fitness.

  2. 23 mos, 1 wk ago

    Seems very doable and effective!

    Just wondered however, where is the time for texting about boys, doing hair, and putting on makeup??

  3. 23 mos, 1 wk ago

    LMAO, J, you are such a macho! :D

  4. 23 mos, 1 wk ago

    Yes, indeed. Getting into a rhythm and routine when to do it and what to do makes it much easier.

  5. Keli
    21 mos, 3 wks ago

    Thank u, this helped me alot! Its crazy how much I trained with little weights for nothing!!

  6. 21 mos, 3 wks ago

    Excellent! Keep going strong! :)

  7. Lucilicious
    21 mos, 2 wks ago

    Is inline skates too much on active rest day? I want to lose 12 lbs quickly.

  8. Nicole
    21 mos, 2 wks ago

    You should take it easy on that day. Only if it doesn’t push you too hard, you can do that.

  9. becky
    21 mos, 1 wk ago

    thank u for this plan i do it for two weeks and it works great!!!! xoxoxo <3

  10. 21 mos, 1 wk ago

    I really hope it will work. I hate having to go plan to plan to plan it is just so much more complicated.If it works it will make my day. But let’s hope so. Did it work for you guys? Let me know

  11. Eva
    21 mos, 1 wk ago

    Hey :)
    I wanted to ask if I should modify the plan slightly because I go horseback riding 4 times a week, and I have Physical education twice? So basically on tuesdays i’d be doing class, riding and workout. I’ve always had Clases and Riding though, so by now they get me to a level slightly higher than the warm up would (over the course of an hour). I would really like to be able to do this, its a great plan and finally something I can do at home!

  12. Nicole
    21 mos, 1 wk ago

    Do the workouts from Mondays and Fridays, that gives you an upper and lower body workout once a week in addition to the PE. You can arrange them to best fit with your PE.

  13. Nicole
    21 mos, 1 wk ago

    See Becky above :) It should work, but you have to find out if it does the job for you too!

  14. Nicole
    21 mos, 1 wk ago

    Glad to hear that! :)

  15. Elli
    20 mos, 3 wks ago

    hopefully this works :) I really NEED to get into shape for track!

  16. 20 mos, 3 wks ago

    It should certainly help you, Elli! But keep your main focus on running. After all, you get better the most at what you do the most ;)

  17. That Chick
    20 mos, 3 wks ago

    Are you a fitness man, or do u just like talking to people?

  18. 20 mos, 3 wks ago

    I happen to run this site :)

  19. Pinky Lashay
    20 mos ago

    I love this plan it sounds like it would work for me

  20. Nicole
    20 mos ago

    Then get going, hon! :)

  21. billie
    19 mos, 2 wks ago

    did this help anyone lose weight and if yes how much in wat amount of time

  22. 19 mos, 2 wks ago

    It will help you lose weight as it burns quite a number of calories, but you have to have your nutrition under control, as said in the beginning.

  23. Nona
    19 mos, 1 wk ago

    Hi, I was just curious if this is good for a beginners workout? I am extremely overweight and I want to do something that starts off easy then gets harder, but I don’t know much about health and fitness…
    thanks :)

  24. Nicole
    19 mos, 1 wk ago

    If you are very overweight, this might be too much for you right now. Start fitness with doing a bit of cardio:


    But most important is getting your eating habits under control:


  25. Nona
    18 mos, 2 wks ago

    Sorry this is a bit late… but thank you :)

  26. tina
    18 mos, 1 wk ago

    What is the different between this workout and the other one for teenagers here –

    is one better for certain people than the other?


  27. tina
    18 mos, 1 wk ago

    I have another question.I also do gymnastics tuesdays and fridays for 3 hours so what would be a proper workout schedule for me?
    Thank you!

  28. 18 mos, 1 wk ago

    Heah Tina, this one here emphasizes cardio more, but you can certainly do either one.

  29. 18 mos, 1 wk ago

    In that case you should go for the other teen plan, because the gymnastics will be you cardio part. The strength training bit you should do two or three times per week, but on separate days.

  30. Laura
    18 mos ago

    What age range is this plan based on? also what would be healthy eating?

  31. 18 mos ago

    12 years and up.

    Healthy eating is explained here:


  32. Dez
    16 mos, 3 wks ago

    Hello. I’m a nineteen year old female standing at 5’6″, and currently I weigh 230LBS. I know I’m extremely over weight, and I can’t even stand to look at myself anymore. I feel myself getting more and more depressed, yet I don’t know where to begin with my weight loss. What do I do? :(((

  33. 16 mos, 3 wks ago

    What you should do? First thing: congratulating yourself for wanting to change! :) Every journey starts with that first step and too many don’t dare to.

    So hold your head high and read through this, as it explains all you need to know in detail:


  34. Emily
    16 mos, 3 wks ago

    Do you have any motivation ideas because I want to lose a little weight, but don’t have much motivation because I don’t really enjoy exercise…. thanks!

  35. jessi
    16 mos, 3 wks ago

    if i do this routine can i add some things to it to help a little more?

  36. 16 mos, 2 wks ago

    You should do the plan as is. Once it becomes too easy, go for the intermediate plan for women.

  37. Ashley
    16 mos, 2 wks ago

    Hi! :) Im not um, I guess, satisfied with my body. So I know I need to start exercising. And I found this. And it seems great! I don’t know much about P.E. So, I was wondering, what would count as light cardio?

  38. 16 mos, 2 wks ago

    Anything that gets your heart rate up a bit :)

    I think you might find this explanation useful:


  39. Chantelle
    15 mos, 2 wks ago

    Hey I’m chantelle. I’m 16. I am 5’2″ and 170-175 ( it changes between the two) I checked a BMI chart and a good weight for me I think would be 125 pounds. My family aren’t really much help with supporting my weight loss decision. Meaning they buy tons of stuff that’s not really healthy and we have a MAJOR money budget do you have any tips or advice for how I can eat healthier and lose this weight?

  40. 15 mos, 2 wks ago

    Hey Chantelle, if you can’t influence what foods your family buys, your best bet is to eat less of what is available. Lose weight you can actually do with any food:


  41. Chantelle
    15 mos, 2 wks ago

    Thanks :) that helped.

  42. maryssa
    15 mos, 2 wks ago

    Wait so is this for weight loss, toning or both?

  43. 15 mos, 2 wks ago

    These are related. I think this explanation of toning can clarify:


  44. Maria
    14 mos, 2 wks ago

    I’m about 5’3 and currently 155 pounds.I want to lose weight (about 20-40 pounds)for my highschool graduation.I have not been particularly active,do you think this workout schedule is suitable for a beginner?

  45. Marisa
    13 mos, 2 wks ago

    I am 5ft1 right now and I weigh 96 pounds. I am 14 and I would just like to lose six pounds and become stronger ( I actually can only lift 3 pound weights without feeling a strain and I can’t do more than three good real push ups). Would this work for me?

  46. 13 mos, 2 wks ago

    Yes, it should. However, you already are almost underweight. Instead of concentrating on losing weight, you should put your focus on building muscle. It will make you look indefinitely better.

  47. 13 mos, 2 wks ago

    Yes, this is a beginner workout.

  48. Just use yoyoyana
    12 mos ago

    I’m 10,yet I am almost a professional dancer,I’ve been doing sports since I was 5,still I want to make sure if I can follow this program.so,can I?

  49. Just use yoyoyana
    12 mos ago

    I am ten,yet I am almost a pro dancer,I am used to sports,I’ve been training since I was five,I was wondering is this program appropriate for me?

  50. 11 mos, 4 wks ago

    If you are in good health and if your parents are ok with it, yes.

  51. Just use yoyoyana
    11 mos, 3 wks ago

    Thank u

  52. sk
    11 mos ago

    How many weeks should I repeat this.
    Will this plan really tone m y body, or is this just a beginners plan to get used to fitness?

  53. Yasi
    11 mos ago

    Hi evilcyber,

    I just started this program to get toned/fit and I was wondering if playing the game Just Dance is alright for light cardio? What could I do for 5-10 minute stretching? Also, how do I know if this workout plan is too easy for me? How do I know if I am a beginner? What is a “set” of planks?

    Thanks, Yasi

  54. Missy
    11 mos ago

    Will this help me get a six pack or at least abs?

  55. 11 mos ago

    It gets you on the way. How to get toned is explained here:


  56. 11 mos ago

    A set is how many times you do an exercise. For example, if you do four push-ups and then take a break, then you did one set of push-ups.

    For stretching you can do a shorter version of the 20 min routine.

  57. 11 mos ago

    It helps, but only if you have your nutrition under control:


  58. 11 mos ago

    Im goin to try this an see how i get on with it x

  59. Sunnyyy
    10 mos, 2 wks ago

    Hi! I’m 17 and currently weigh 54kg, my height is 5’2″. School starts in 3 weeks and I wanna lose 5kg by then. If I follow a good nutrition plan (eating healthily) will following this workout diligently help me lose 5kg in 3weeks?

  60. 10 mos, 1 wk ago

    The maximum healthy amount of weight you can lose per week is 1 kg.

    Because you can gain weight from healthy food, too, you should watch your calories:


    BTW, your weight is perfectly in the normal range. I’d say concentrate on working out and getting fitter, not on losing weight.

  61. Gemma
    10 mos, 1 wk ago

    Hi. I’m 13 and on the shorter side for my age, but not dramatically. I play soccer and I really need to get fit before the season starts, and soccer training only helps so much. I was wondering if this would be the right routine, or if there is another workout that would suit me better? Thanks :)

  62. 10 mos ago

    Hey Gemma, soccer is a lot about endurance, so leave the short cardio sessions out of the proram and instead go for 2 – 3 runs per week. Depending on how fit you are at the moment, they should each be 30 to 60 minutes.

  63. Gemma
    10 mos ago

    Ok thanks!

  64. vyly
    8 mos, 2 wks ago

    Hi.im 18 girl and currently weigh 63 kg , my height is 5’4″.do the exercise help me lose weight ? , and btw( little bit off the topic ) but i just want to know whether i can increase height at my age now , if so does your web have any exercise to help ? Thank you

  65. 8 mos, 2 wks ago

    Exercise can help you lose weight, if you have the calories under control. These will help you do it:


  66. hannah
    8 mos ago

    will this help me loss weight fast ???? if not what will ??? I NEED HELP :-…..(

  67. Charlene Madden
    6 mos, 4 wks ago

    For the lower body training, do we still do all that three times? For beginners.

  68. Nicole
    6 mos, 4 wks ago

    Yes, you do.

  69. Katie
    6 mos ago

    Just wanted to say thanks! Did the plan for four months now and it made a lot of difference!

  70. 6 mos ago

    Excellent! :)

  71. Luke
    5 mos, 3 wks ago

    We all burn and metabolize carbohydrates different …while some people may burn that amount a great many others will either burn lower or higher depending on how your body responds and breaks down carbs and fats.
    We are all different and unique ..one size does not fit all.

  72. 5 mos, 3 wks ago

    No, we don’t.

  73. Rose
    5 mos, 2 wks ago

    Nona, I was just wondering – how did you find it? I am overweight too, and most workouts I’ve tried, I’ve quit because of the difficulty!

    (I’m gonna start this today, so I might know by the time you reply ;))

  74. 5 mos, 2 wks ago

    I hope it works well for you, Rose! :)

  75. Latrice
    4 mos, 3 wks ago

    What tips do you have for the girls who want to lose weight but find it hard to motivate themselves and is usually lazy at heart?

  76. Latrice
    4 mos, 3 wks ago

    What time of day would be best to do these workouts?

  77. 4 mos, 3 wks ago

    When you are rested and concentrated.

  78. Hailie
    3 mos, 3 wks ago

    Hey. So, I was wondering when the best times to do these workouts were. Soon I will be starting school and would like to carry through out the plan even during the school year.

  79. 3 mos, 3 wks ago

    The best time is when you are rested and have your full concentration on the workout.

    That is way more important than doing it in the morning, afternoon or evening no matter what.

  80. lina
    1 mo, 3 wks ago

    Im 16 looking for a workout that will tone my body and im trying this out right now! Almost been doing it for a week and im hoping it will work out! Will update when/if i see results :)))

  81. Soph
    1 mo ago

    Hi there, I am 14 and recently stopped rowing because it was getting to difficult for me to get there. I have not been paddling for 3 weeks and have already noticed that I am not as toned as I was. I am quite slim though. I also have exercise induced anaphylaxis and am worried that I won’t be able to do this workout. Is this workout ok for me to do and will it help get rid of cellulite haha?

  82. 1 mo ago

    Hey Soph, anaphylaxis is a serious condition and if it’s related to your exercising, anything you do you should discuss with your doctor.

    Getting / being toned is a question of body fat level and training the muscles:


  83. 1 mo ago

    Hope it works great for you! :)

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