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.
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:
|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.|
|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.