Home Workout For Girls
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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 probably 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:
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:
| Day | Workout |
|---|---|
| Monday | Warm-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. |
| Tuesday | Warm-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. |
| Wednesday | Active Rest |
| Thursday | Warm-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. |
| Friday | Warm-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. |
| Saturday | Full 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. ) |
| Sunday | Complete 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.
Tags: body toning exercises, cardio, diet, fitness, strength training, teenage girl, teenage girl workout plan, toning, video, weight loss, workout, workout for girls, workout tips for teenagers
25 Comments
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.
Yes, indeed. Getting into a rhythm and routine when to do it and what to do makes it much easier.
Seems very doable and effective!
Just wondered however, where is the time for texting about boys, doing hair, and putting on makeup??
LMAO, J, you are such a macho!
Thank u, this helped me alot! Its crazy how much I trained with little weights for nothing!!
Excellent! Keep going strong!
Is inline skates too much on active rest day? I want to lose 12 lbs quickly.
You should take it easy on that day. Only if it doesn’t push you too hard, you can do that.
thank u for this plan i do it for two weeks and it works great!!!! xoxoxo <3
Glad to hear that!
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
See Becky above
It should work, but you have to find out if it does the job for you too!
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!
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.
hopefully this works
I really NEED to get into shape for track!
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
Are you a fitness man, or do u just like talking to people?
I happen to run this site
I love this plan it sounds like it would work for me
Then get going, hon!
did this help anyone lose weight and if yes how much in wat amount of time
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.
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
If you are very overweight, this might be too much for you right now. Start fitness with doing a bit of cardio:
http://evilcyber.com/fitness/how-to-start-cardio/
But most important is getting your eating habits under control:
http://evilcyber.com/losing-weight/secret-to-weight-loss/
Sorry this is a bit late… but thank you