Home Workout Plan For Teenagers
With this home workout plan for teenagers you can get fit, build muscle and work out at home. It 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 don’t need to buy equipment for this workout, not even a pull-up bar, even though you will have to do pull-ups.
What you need is a place to do pull-ups. That doesn’t have to be a real pull-up bar; Here are tons of suggestions where you can do pull-ups even 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
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Beginner Exercise Principle
When you start you need exercises that work many muscles at once (“compound” exercises) and whole body training programs that 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 finish building the basement.
Before You Get Into It
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 home schedule 2-3 times a week, remembering that more doesn’t make you big faster, but will just lead to overtraining.
What About Cardio?
Cardio is as important to a fit body as lifting weights is! Do whatever you like to get your heart beat 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 rule for dividing between beginning and intermediate trainees.
Reaching these milestones takes about six months. After that you are able to switch to more evolved fitness plans, that target different muscle groups separately. Here is a suitable intermediate exercise plan.
Don’t Forget Nutrition!
Last but not least, remember that for optimum muscle growth, you also need to keep an eye on what you eat. I put together a guide on it right here and here is my free nutrition plan for a whole week!
Video
For those of you who would like to hear all this summarized in a single video, here it is:
Picture courtesy of “Usodesita“.
482 Comments
Hey! I’m 15 and my height is 6,weight is 62kg. I do want to build muscles but the thing is that I can’t do even 1 full push up(don’t even think of pull ups).Also I’m vegetarian and since I don’t consume meat I’m having trouble getting anywhere.I don’t have a pull up bar and I can find anything strong enough to hold my weight. The worst part is that I feel embarrassed going out to run in my neighbourhood.I’m not allowed to join the gym though I have the membership.What do I do.Please help!!
Can’t* find anything strong enough
Try eating nuts and beans, they pack a lot of protein.
Actually, beans often times carry more carbs than protein
Same problem with me bro!! But my weight is more than you.. I also nees help. My weight is 98kg.
Right mate, start by looking up good protein diets for vegetarians that are looking to start fitness. Next, do you have any woods or a park near you? If so then maybe go running in there. I’m a cyclist and cycling really helps all your leg muscles and others. If you have a bike then I recommend cycling as it allows you to go further and see better places. Also look up arm exercises for people looking to start push ups. I was able to do one and that was it for a while but now I can do about 30 although it has taken awhile. I have no more info sorry, I hope this helps 🙂
I’m 14 now & I stopped training from 9 months cause of school & studying & this stuff so I want a wait joust programme that I do everydag to be done at home & also I want a good body & I want to build abs? Can you please help!
when i do this home workout. my legs, back and arms hurts
of course it will hurt because your body is not used to it. it should stop hurting after a few weeks
, if not see doctor.
Guys i’m 16 and i weight about 122 – 125 KG and I really need to lose weight.
Are there any work out schedule that I can follow at the gym ?
Thanks a bunch !
Try HIIT (High Intensity Interval Training)
Hi there guys. I’m 16, I weigh about 60kg. If I do this routine 3 times a week every week exactly how this article says I should, how long will it be untill I start seeing results? And what would those results be?
Hello i’m 17 years old and weigh 180 and I need to lose body fat any workouts that I can do at home
Here’s what I do, (I’m 16 but this should help you) I do ground bicycle for 1 minute, weights side to side for 1 minute, running on the spot for 2 minutes and squats for 1 minute. That’s 5 minutes, then I usually do a workout disc on my ps4, but you can find many workout videos on youtube if you don’t have discs, my favourite youtuber that gives work out instructions is The Fitness Marshall. His wokouts are intense, depending on what song he does, but he is very good. His workouts are usually between 5-15 minutes. Good luck!
Hey there, I’m a trans boy who weighs about 13 and a half stone (Idk the metric weight) and I really want to build muscle in my arms, lose belly fat and thigh fat, and gain stomach muscles. Hopefully y’all are trans friendly and hopefully you can help! Thanks so much!
Hi there. I’m not fitness expert, but from what I know, muscle gain only becomes noticeable once you’ve lost the fat in front of the muscle. From that, I assume that this workout plan should help you achieve your goals! Good luck 🙂
Is it really important to ask your doctor if you want to start working out? I’m a weak 14 year old kid who’s been to the doctor’s office way too many times, and it was mostly because I worry about things like heart disease and cancer already and freak out when I feel or see something slightly unusual in my body. If I tell my mom I need to go the the doctor again she’ll probably explode…
im 14 and I started working out at age 12 U can start by crunches and situps like 10 each every day and increasing it by 1 in 3 days after several weeks probably like 2-3weeks try buying dumbells which is 5kg then do a 10-20 rep 4x a week 🙂 hope this help u I started working out when my weight was 35kg now im 47kg 😀
HI I’m 14 and I have not done many exercises in my life and I am not very strong. There is no way for me to do pull ups indoors and I do not want to try them outdoors in case I can’t do them and make myself look weak. What should I do?
Same,
wat u need to do is find some place u can practice… there is no other solution… i am going trough the same fcking sh*t
Hey my name is Aman. I m 16year old. My height is 5″7 inch. But my weight is 98kg. I can’t do push-up and pull-up. What can i do?? Please help me and give me suitable program. Thank you
Fam u need to lower those numbers up (weight) just go buy some pair of dumbles or just 1 it could do. start with 10kg if u cant lift it lower it to 5kg then to 10 reps each arm and increase the number by 2 every 2 weeks 🙂 im 14 and I weight 45kg with big bicep,tricep,6 pack,chest,back muscle 🙂 I guarantee u within 8 weeks u will be in good tip top shape 😉 add me on facebook if u have questions 🙂 -Mich Flax
ha ok ok I believe you its true ok ok no i really don’t I’m sorry i really find that funny sorry sorry just wanted to say that
Dude u cant have all those muscles if u only weigh 45 kg. Thats nothing, I weigh 40kg and I’m a 14y/o female lmao.
Dude u cant have all those muscles if u only weigh 45 kg. Thats nothing, I weigh 40kg and I’m a 14y/o female lmao.
Hey guys. I’m 17, 5’7, last time I checked (don’t have a scale at my house) I was 70kg but since then I have subtly yet noticeably, gained some fat. I don’t have a pullup bar or anything around that’s strong enough. I can do a pretty decent amount of the work out (pushups ,etc). Any suggestions with anything in general are appreciated.
Hey guys I am 12 going on 13 and I am underweight. There for I can not do diets. I hope this worke out is good
Hi, im 17 (1.77m 86kg). I’ve only done cardio (swimming). Anny sugestions on losing body fat.
Yes
Hi there, I’m having trouble starting a diet because I do not like any Fruits Or Veg could you please help!
I’m sorry to say but the truth is if you want to go on a diet, you will most likely have to eat veg. It’s hard to keep up with it, especially if you don’t like them very much but the results will come soon if you do.
I’m 14 and I weigh 135, I live in a big family. I need to lose weight. I want to lose about 20 pounds. I’ve tried to lose weight, but I can’t keep it off. Some thing that doesn’t take a hour to do. Does anyone know some workout I can do?
Hey guys, I have started doing this workout but I have replaced pull-ups with Table Bodyweight Rows since I don’t have a bar. Does anyone know from when can I see results? And also, is it compulsory that we do this 2-3 times a week or can we do it everyday?
I am doing it everyday and letting sunday be my rest day
Thank you
Hey am 16 5’8 weight is 53kgs many people say its perfect weight for me and many say am lean for my age… so am thinking on starting a work out plan any suggestions?? It would help me alot…
??
Brah wtf I’m 14 and weigh 64kg??
Hey, Im 14 years old and I am 6ft 135lbs (183cm 61kg) and I want to gain some weight, I have an Inflammatory bowel disease making it hard to gain much weight. I don’t really know how to eat to gain weight.
Hey, I’m almost 16 and 138 pounds. I want to get toned but I’m having a hard time motivating myself. Any tips. Also, I can barely do pushups and pull-ups. Situps and crunches and running are easy and more my thing. Help, please!!! When do you think the results will show?
Also, I eat a lot but I have a fast metabolism. I’m skinny so help!!