Home Workout Plan For Teenagers
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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“.
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
482 Comments
Hello evilcyber, im 13 years old and i just started doing this workout plan. I cant do a lot pull-ups, should i try to do them more often? And how can i train my cardio inside house? Also i do some more trainings after this plan, like – dumbbell curls, dumbbell rows and leg raises excercise for abs, should i continue with it or do only your plan? Thank you.
Hey man, I’m 13 and I’ve been training for a while now. You said you can’t do a lot of pull-ups, well you’re already setting yourself up for failure when you say that. Tell yourself that you can and you will. But if you say you can’t you won’t. About the cardio, indoor cardio is pretty hard unless you have a treadmill. My dad, who’s also my coach, would tell me to run around the neighborhood, go jog on the side of the highway. I think that might help. And you should try your own methods on top of the ones listed here. They overall will help you achieve your goal.
Hey evilcyber,
I’m a 17 y/o male. I just started out with your workout program. I haven’t exercised in a while so I woke up all sore this morning! Weight-wise I’m in the green zone, its the the belly fat that’s a nuisance. If I follow your workout program, cardio program (running) and eat right for a period of time. Will it be enough to get me the toned,6-pack abs body that I want?
Also when you say 30 consecutive push-ups and 7 consecutive pull-ups do you mean in 30 push-ups in a set of 3 or being able to perform 30 in one go?
Thanks!
Heah Sith, I bet you were reminded for some time today what you did yesterday! 😀
About the push-ups and pull-ups it means 30 and 7 in one go.
This program will also certainly help you get a six pack, because you are training your abs doing it, but you also have to have the right body fat percentage:
https://evilcyber.com/fitness/how-to-get-six-pack-abs/
Thanks a lot for your reply! I’m gonna go ahead and proceed with what I’m currently doing. I’m not at my ideal body fat % which is why I’m easing myself into a running cardio program to take care of that and build inner fitness. So two birds with one stone!
Thanks a lot for your amazing site! Altruistic people like you make the world a better place 🙂
As some people suggest that teenagers should’nt lift heavy weight before 18 as it might effect their height growth. Is that true ? I am 16 and i am a little overweighted, around 70 kgs and has height around 5’5.People say that overweightness effects height growth. What should i do ?
That weightlifting stunts growth is a myth. This video explains it:
https://evilcyber.com/fitness/bodybuilding-stunt-growth/
Hey evilcyber I really need to lose 6-10 pounds before my prom which is in about 2 months! What type of workouts should I do to loose the weight fast but effectively??
You can easily outeat your workouts, but if you keep an eye on how much you eat over those two months, you can lose the weight in that time. This explains it:
https://evilcyber.com/losing-weight/how-to-lose-weight/
This workout plan should nicely go along with it:
https://evilcyber.com/fitness/home-workout-plan-for-women/
i am 15 yrs old and my height is 5’9. i am a skinny guy so i want to get more muscle mass as soon as possible. can you please suggest me a workout plan at home. i am not allowed to buy barbells or dumbbells. what should be my post workout meal?? as far as my strength, i am the most powerful boy in my class but i lack muscle mass…what could be the possible solution and how much should i expect to wait until i see a difference in my body.. please help me..
thanks
Heah Soumik, first of all, from what you wrote in your other comment, forget if you are an ectomorph or not,
https://evilcyber.com/fitness/body-types/
The above plan is the one you should be doing and it doesn’t require dumbbells or a barbell. If you don’t have a place to do pull-ups, here are very many suggestions:
https://evilcyber.com/fitness/pullups-without-bar/
When you need to make the exercises more difficult, you can build your own weights. Check this video for how I do step-ups with two buckets,
https://evilcyber.com/fitness/dumbbell-lunges/
and here are tips on how to create even more weights,
https://evilcyber.com/fitness/money-work-gladiator/
thanks
I have been working out for a solid two months now. My routines are much more advanced than these listed, but I need to find new ones to mix it up a bit. I have the same workout for Monday, Wednesday, and Friday and a different one for Tuesday and Thursday. I change my Saturday workout every two weeks or so, which is usually a different form of yoga. I’m trying to find new routine to mix it up. I’m 13, but very overweight. I changed my diet and it seems to be working, but I’d still like new routines. Any ideas?
Kelsey, you shouldn’t change your routine too often. That being said, you might like this one:
https://evilcyber.com/fitness/workout-for-girls/
can this plan be adapted for a school gym? another question, do you have a diet plan for this?
thanks
Heah Justin, simply do the push-ups etc. like you’d do them at home. Big advantage of course is that a school gym should have pull-up bars.
This should provide some ideas about the necessary nutrition:
https://evilcyber.com/nutrition/what-eat-before-workout/
https://evilcyber.com/nutrition/what-eat-after-workout/
thanks man, u a life saver
No problem! Keep going strong! 🙂
hey evilcyber. im 17 y\ol. im pretty skinny and tall , and i started these exercises just yesterday. as a warmup i do short-burst runs for 5 minutes. then these exercises.the thing is im having pain on my biceps and shoulder.is this normal? if so how long will it take for me to get used to them?
Heah Saain, you practically sound like me at 17 🙂
It depends on the kind of pain: is it soreness, as in the muscle being exhausted, or does it hurt like someone poked you with something sharp? The first is normal, the latter not.
Give it two to three days of rest before you do your next session. If the pain stays the same over the next weeks, you may want to see a doctor.
Hey Evilcyber, I´m an ectomorph,I gain? muscle when I just work out, but I lose everything when I train jiu-jitsu.
What can I do about it ?
I mean, I don´t want to lose weight ! It´s very hard for me to gain weight !
You have been doing a nice job, greetings from Brazil.
Greetings to Brazil, Lucas! What do you mean, you lose everything?
Emmm… Hi…
I am about to start this routine, but I would like to know how will the results be: Will they be like the typicall strong guy with arms of 7 inches, enormous pectorals and no ripped abs? Or the typicall teen with not so strong and big arms, normal pecs and ripped abs?
Please tell me how will the results be.
If there is a picture, better.
Stewie.
Let me put it like this: you will look better 😉
Seriously, it’s impossible to predict. For all I know, you could have the genes of a bodybuilding superstar.
Hi, im a 14 your old girl, i find your work out plan only slightly difficult (the pull ups are a challenge) i do gymnastic and i play other sports too, i am relitivly fit but i am a fussy eater and dont like vegetables, will this hold me back from getting a toned stomache and defined abs?
Heah Maygen, first of all congrats to already being rather fit!
And nope, that won’t keep you from getting the abs, as long as you get enough protein to let your body build muscle and if you keep your body fat around 10-12%.
Also have a look at Tat’s tips:
https://evilcyber.com/fitness/tips-for-a-six-pack/
Will i need to do the cardio exercise on a seperate days to the workouts or doesnt it matter?
If you want to do them on the same day and your focus is on building muscle, then do the cardio after the weights.
Hi evilcyber, I admire your website and you seem to be really helpful. I’m a 17 year old boy and I’m turning 18 in the summer. I have just joined a men’s football team and I am looking to fit in physically so I want to focus on bulking up my thighs. My work out plan at the moment is simple; do 30 squats a night, 15 without a weight, and 15 squats whilst lifting a 25 stone weight (office chair). After my workouts my legs feel quite tired (once I could barely walk, which felt good) and I am aware that means the tissue is growing which is good. I was wondering if you had any information I should know and any tips, maybe on the workout I am doing or maybe an alternative to what I am doing. Thank you evilcyber, I would really appreciate it you could get back to me. 🙂
Further information about me: I am 6’0″ tall and my body type is ectomorph and mesomorph so I am slim but I am naturally built with athletic muscle. I do not have access to work out machines so I use stuff available at home if i need to.
Heah efty, sorry for the belated reply!
You need to make the squats a bit more difficult, because with 30 reps you are way into training endurance.
Also check out the lunges and step-ups I show here:
https://evilcyber.com/fitness/step-ups-for-legs/
https://evilcyber.com/fitness/dumbbell-lunges/
Hey evilcyber, I’m 15 years old and quite skinny. I’m only 50kgs and have a height of just over 5 foot 6 inches. I want to get fitter mainly for my squash and partly because I’m self conscience about my body (like most teens). I understand the push ups and pull ups quite well but the get ups and crunches I don’t really understand, plus what are repitions? Is it like saying “do 15 get ups” just differently? I only do excercise twice a week and that is my squash practice. Any other useful advice would be helpful thanks 🙂
Heah Liam, yep, “reps” simply is short for repetitions.
Do the strength part of the plan as described and your cardio is the squash. You should see some good results with it.
Hi evilcyber
I am 15 years old and a overweight 63 kg height-5 foot 1 inch. As you can see I am quite short. I want to start these workout exercises. You have already explained that workout doesn’t lead to decrease in height but are there some exercises that can help me increase my height?
Also which exercises should I do to reduce my chest fat?
Thanks
Also does cycling count as cardio? If yes how much should I do and how fast?
Yes, cycling does count as cardio. Cardio is anything that gets your heart into “cardio range.” These explain it in-depth:
https://evilcyber.com/fitness/what-is-cardio/
https://evilcyber.com/fitness/how-to-start-cardio/
You can’t pin-point fat loss to your chest, because spot-reduction is impossible:
https://evilcyber.com/losing-weight/spot-reduction-myth/
Your best to look taller is doing some simple posture exercises:
https://evilcyber.com/fitness/good-posture-exercises/
So how exactly can I reduce chest fat and also become thinner?
It’s all here:
https://evilcyber.com/losing-weight/secret-to-weight-loss/
Thanks again for your advice and the valuable info you have put up on this site for all. Keep up the good work!
Sorry for the barrage of questions but I have just one more. Does one need to do these exercises on a soft mat (yoga mat)? What is the alternative to it?
P.S. It tried it on the floor and my knuckles hurt doing the pushups
You can do the exercises on a mat, if the underground is hard. I simply use a rug and wear some cheap work gloves.
Thanks a lot 🙂
Hi Evil,
I’m about to start this workout and I was just wondering what to do with my cardio. We have a stationary bike at home that I’ll use. Do I do comfortably-paced pedalling with short bursts of speed every couple of minutes over the 30-60 minutes or do I go a bit faster and keep the same speed for the whole time? Thanks. 🙂
All here 🙂
https://evilcyber.com/fitness/how-to-start-cardio/
Hey I’m 13 female and I have gained 10 pounds 🙁 HELP BEFORE I AM FAT FOR SUMMER. I DON’T FEEL HEALTHY
Heah Maggie,
have a look at this:
https://evilcyber.com/fitness/workout-for-girls/
I was wondering if there is an alternative to push ups. I’ve have surgery on my wrist twice and it still hurts from december my joints also crack and pop a lot and I can’t go to the hospital my dad doesnt take me. Please help me. It would be very appreciated
Heah Kammie, if doing the push-ups on your fists doesn’t work, an alternative would be dumbbell presses:
https://evilcyber.com/fitness/dumbbell-bench-presses-at-home/
If that too is too much stress for your wrists, then you would have to resort to machine flyes to train the chest:
http://www.exrx.net/WeightExercises/PectoralSternal/LVPecDeckFly.html
Those take the wrists entirely out of the picture.
Hi, uh I’m 12 (nearing 13) And I’ve been wanting to try to make my dietary habits healthier, along with gaining muscle. I’m not overweight, I’m just getting concerned with how I eat and how my family eats because I’m always hearing about “Oh you’ve just got to eat healthier” or “The way things are are just fine” But I’d like some tips on that because everyone makes it sound simple when they don’t know what it is it probably is more simple than I’m making it, but I’d like it to be not too exspensive. I’ve already made a work out schedule for myself but feel free to leave tips on that too if you’d like.
Heah Chloe, yeah, all that “you should eat healthier” leaves one wondering about *how* to do it and if one could be doing it wrong, doesn’t it?
Actually, if you are of normal weight and don’t have any health conditions, your nutrition is quite alright. If you now start working out, you may only want to up the protein a bit, to give your muscles the possibility to build.
If you need some more tips for a workout schedule, here is one we would put together for teen girls:
https://evilcyber.com/fitness/workout-for-girls/
Yeah it’s a bit of a wonder why people say that, but never really explain it. I’m about 129 pounds last I checked, which I suppose is average weight for 5″4 and a half which is my height, though I suppose that it’s fine for the moment, but I would like to work on getting more fruits vegetables, etc. etc. in my diet, cause it’s not really too balanced but I can work it out….. somehow…
Hi evilcyber!
Im 16 and my height is 5 feet and 2″.
what would be best exercise for me to gain more height?
There is little you can do about it, because height is determined by genetics. However, don’t despair, because you will grow until up to 20.
In the meanwhile you can easily look taller by training better posture:
https://evilcyber.com/fitness/good-posture-exercises/
Dear evilcyber .
Your work out schedule is great but i need to know what are the results .?
In your video you said that it would not make you get abs or the most important thing a flat stomach .
I am not fat I used to be fat but now I am thinner. A lot thinner my problem is I need for my stomach to be good I have a little bit of a billy.
Is there any thing you recommend me doing with this schedule .
Excuse my english
Heah jk, start this plan and keep going for six months. That should get your abs in the right direction. For now don’t worry about that little bit of belly.
Hi I really like your website 🙂 I’m sixteen, a girl.
I was wondering what the best way to get better at speed and endurance during my runs? I run 2-3 miles a day and recently ran my 1st 5k race but was a bit disappointed with my time and didn’t eat well that day cause I thought I was supposed to eat really light.
Do I just run as fast as I can for 3 miles day after day to get speed or what do you suggest?
and what’s the best thing to eat for a runner?
Heah Avi, you got it about right, except for the eating part: to get better at a specific distance, you should do that distance.
I put together some info on eating for cardio here:
https://evilcyber.com/nutrition/cardio-nutrition/
Last but not least, you shouldn’t train one or two days before a race – you want your muscles rested and all your energy reserves at max for the event.
is there any alternative to doing pull-ups because my parents dont want me to do pull-ups in the house
also is there anything i can do to build my pectorals/pecs because i have a slightly toned six-pack and fairly good biceps and triceps etc but no chest?
As said above, push-ups will train your chest perfectly and for places to do pull-ups there are tons of possibilities:
https://evilcyber.com/fitness/pullups-without-bar/
Hey evilcyber, I really hope you respond!
I’m a 17 year old male and I used to work out a lot when I was 13-15. I didn’t work out my body evenly though and mostly worked out my biceps because it was easiest and fun! So I have a lot of bicep muscle, much more than average, but I’m not too good at things like push ups. Now for the questions,
Now knowing a bit about my workout history, do you still think this program will still benefit me greatly if I keep up to it?
Will doing these workouts every other day be okay?
For the part where you say “as many push ups/sit ups as you can..” does that mean each set? So like the first set I do 23 max, 2nd I do 18 and 3rd I do 10? Or do you mean a steady amount each time like 15,15,15?
Please respond and I just found out about you and what you teach so I really hope you really and honestly know what you’re talking about! Thanks in advance Evilcyber, and please continue doing what you do!
I tend to think I know what I’m talking about. At least I hope so 😉
“As many as you can” means, well, do as many as you can. But if you indeed were able to 23, 18 and 10, you should make things a bit harder. Wide push-ups and pull-ups for example.
And, yes, the program should benefit you; your biceps will be on maintenance, while the rest catches up.
Okay, and Honestly I just wanna sincerely thank you for replying. I do my own thing on the internet too so I know how good it feels to sometimes hear appreciation from my audience so here you go haha! Thank you for your time and effort that you put into what you do and for being responsive + active!
Wish you all the best ~
Hey evilcyber i am 16 y/o my height is 5’9″ any exercise to grow more height like 5’11” or “12 . And i have started this exercises from today ..???????? i am sure this exercise will make me fit but any exercise for height i know it is based on genes but still if any ????????
Sorry, no. Your best bet is simply wait, because you are far from having stopped growing and in the meantime work on a better posture:
https://evilcyber.com/fitness/good-posture-exercises/
That will immediately make you look taller.
Hey, well I’m 16 y/o at 6ft. I weigh 143 lbs. I don’t do much physical activity at all. I have a visible 6-pack and my body looks fairly toned then bony. I can do 30 push-ups and 7 pulls in one go. I just never really worked out before and was wondering if I should start here or go on to intermediate.
If you can do those in good form, go for the intermediate plan 🙂
I also eat around 6500 calories a day. I should probably stop huh?
If you don’t want to gain a lot of weight in the form of fat, yes 🙂
Hi,
Im thirteen and I am 5’4 wieghing 117. I was on google doing a little research because Summer is rught around the corner. It said I was 9 pounds over wieght. I dont look it but I am puggy. I mean all I do is sit on the computer. Will this help with it? Will I have the bikini body for Summer?
You aren’t overweight, Bethany. You would be if you weighed 146 lbs.
Keep your weight, do this workout and keep it up, and you should like the results.
hey. it is me again. i need too put some muscle on my chest. can this plan help me do that, and how long, estimated?
Push-ups will work wonders on the untrained chest. Give this plan six months and you should see some nice results.
Hey, I believe that I commented on this post a while earlier (in January or something), and I have since started doing this workout. Currently, the only thing I am skipping is pull-ups, mostly because I cannot do a full one yet (I’m relying on gaining push-up strength then starting pull-ups later).
Needless to say, it’s only been a few months since I’ve started and the results are phenomenal; I might not look much better physically to others, but I feel a lot better both in terms of fitness and self-esteem. (When I look in the mirror I see myself much differently.) However, I have a few questions:
First, since I started doing this workout 3x a week (including cardio), I naturally started looking at my diet as well. I’m blessed to have wonderful parents who can cook healthy meals, which is partly why (I think) I’ve been able to stay relatively healthy-looking without working out. However, I started doing minor things like not getting seconds at bigger meals and eating salads rather than sandwiches when we’re at a fast food place, just to stay safe. My parents pointed out though that, as a 16-year-old male I should probably be eating a lot more, especially since I’m building muscle in this program; I wanted to ask for your opinion as well. In general, for a male my height, weight, and age (6’2″, ~145lbs last I checked but gaining, 16yrs), is it better to be leaning towards more or less calories? Especially since I’m working out now (whereas I used to be very inactive), I’m not sure what to do.
The second question is simply about continuing workouts in the future. Would this workout be appropriate to continue (obviously increasing reps with inc. ability) throughout college and adulthood? I’m by no means planning on being a bodybuilder, and I don’t care as much about my physical appearance as I do about being healthy and fit; part of the reason I chose to start this workout is because it looked efficient and effective (which it has been so far) amongst a busy schedule. Once I get to 30 pushups/7 pullups, could I just keep going with this same basic plan (adding or subtracting other activities for variety) through young adulthood and life in general? Or would it be smarter to look into a program with more muscle-specific exercises?
If I continue with your plan, I eventually hope to be doing everything on the list (including interval sprinting for cardio) 3 times a week, Mon-Wed-Fri.
Thank you very much for your help!
Those are some great news, Neill! Glad to see it’s going great for you!
About the calories: I’d say, given your stats, you can do with a bit of extra weight, fat or not. Stay with your food choices, but be a bit more generous to yourself.
And yes, you could keep going with this plan, but you would need to make things more difficult. For example, you should replace the regular push-ups with wide or ultra-wide push-ups and do the pull-ups with some extra weight etc. At some point you will still have gotten all the strength and muscle growth those body weight exercises can give you, but it would keep you fit, no doubt.
However, the intermediate plan takes only a little more time to do and should in the long run take your physique further, simply because you have more exercises for each body part to choose from.
Hi I am a 15 year old girl who has a stoumach i want to get toned and have a nice body for summer any good workouts I don’t have any weights and I have asthma so it can’t be too intense I want to look good for summer so any workout would be good
Heah Tiffany, this workout requires no weights at all:
https://evilcyber.com/fitness/home-workout-without-weights/
Here is how getting toned works:
https://evilcyber.com/fitness/how-to-tone-your-body/
But please check with your doctor what kind of exercise goes ok with your asthma before you start.
Hi I’m 14 years old and about 5’4 5’3 and I am skinny also i am about to be 15 in summer so i need a good abs work out i see them partially but i want to have nice 6 pack tone how do i do that?
You are skinny enough, methinks, you just need to make the ab muscles larger:
https://evilcyber.com/fitness/how-to-get-six-pack-abs/
i am a 16 year old boy i want to do exercise to increase my muscle and body weight without stopping my growth my height is 5.5 feet i want to increase my height also which exercise should i do to increase my muscle without stunting my growth and what should i do to increase my height.
please give me a complete body work out to increase muscle and body weight
and tips to increase height
Working out doesn’t stunt growth:
https://evilcyber.com/fitness/bodybuilding-stunt-growth/
So simply do this workout. How tall you grow you can’t really influence, but you can *look* taller in a second if you improve your posture:
https://evilcyber.com/fitness/good-posture-exercises/
i am 16 year old boy.i am very skinny want to increase my weight i do 5 sets of 10 push up daily what should i do to gain weight and muscle faster
Hello! Love the website!
Would this workout plan still work for me, because all I want to do is just get fitter. I don’t want to lose any weight. I also have very limited access to equipment, so I need a plan that just involves me, and nothing else! Could you please help?
Thankyou!! 😀
Hello Ellie! It should absolutely work for you! You will only need to find a place for the pull-ups.
I am 13 years old..I am skinny but my muscles and body parts are loose and not that strong.I just don’t want to be a 6 pack abs guy or a john cena.I want that I am fit and can do 10 -12 pull ups , 50 push ups in 3 sets.I want that my veins come out and can be seen. But I want to be slim and look handsome.
Heah Nabil, this plan should work very well for you. Give it six months and you should see a big difference.
ya knw , I am 13 Y/O . I weight 109 pounds and
5 feet 2 inch.How much fat percentage should I have and how to lose fat in a proper way. 😀
Nabil, you don’t need to lose any weight at all, because you are already on the rather slim side. You should concentrate on making your muscles bigger.
OK.How much calories should I consume and should I burn more than I consume?And is rope skipping a cardio? And you know I can’t do a single pull up but 15-20 pushups 😛
Well, you don’t have to lose weight, so just make sure you get a bit of protein in your nutrition. It is explained in more detail right here:
https://evilcyber.com/nutrition/bodybuilding-nutrition/
And yes, skipping rope is cardio! 🙂
sorry for double comment 😛
Is skipping rope a cardio?
Hello Evilcyber,
I’m 15 and have been doing minimum workout for a while (Push ups and sit ups). Currently i can do aprox. 75 situps (in a row) and about 20 push ups; 40 with 2 sets. I can only do 6 pull ups. Should i start with this workout or go on to the intermediate one?
To get in to the military high school i am looking at i need to be able to run 1.5 miles (aprox. 2.5 km)in 12 minutes. I do not have a treadmill and i am currently living in a very warm country so it is too hot to go running. What do you suggest i do?
Thanks, Morgan.
Hello Morgan, I think you are not ready yet for the intermediate. First make the push-ups more difficult by doing them wide (grip about a handspan wider than your shoulders) and do crunches (not sit-ups) with a small weight held behind your head.
To get better at running, you have to do running, unfortunately. You can substitute by skipping rope (which should at least help build up your stamina), but it would be ideal if you do the 2.5k early in the mornings, before it’s too warm.
Evil cyber I plan on doing this, this summer vacation which is about 2 months,so I was wondering every summer I run for an hour with my dog,to keep up with him,so after I run should i rest then work out or do it right after? And also I don’t like drinking protein shakes, it don’t go right with my stomach, so anything I can drink that helps muscle growth, by the way I can’t drink milk
So Any tips you can give I will appreciate it!
Thanks
And I shall start doing the workout this summer
Thanks for any tips
For maximum muscle growth, working out should come before running:
https://evilcyber.com/fitness/cardio-before-or-after-weights/
You don’t need protein shakes, you just need protein. Here are some tips on that:
https://evilcyber.com/supplements/teens-parents-protein-powders/
BTW, to really get some muscle, you need to do this plan for longer than two months.
But the the problem is that I have some fat in my belly and my arms and thighs.surely,I want to lose that fat first then get toned blah blah.According to some body fat calculator (don’t know they are right or wrong)I have 19 percent of body fat.So , Give me a workout or food plan so tat I can reduce it to 10-15 percent fast.(very essential)
In my opinion you should worry about building muscle, not losing weight. Losing weight works like this:
https://evilcyber.com/losing-weight/secret-to-weight-loss/
Thanks a lot..its clear.Istarted the workout today.YAY 😀
Hi,I am Shaikat and 14 years old I am 5 feet 3 inch and 57 kgs.I want to get muscled or whatever.Here,I surfed the internet and found that it is not good to get toned before I lose fat.so the main problem according to my last checkup I have 23 % of body fat.I want to make it come under 15.What should I do?And I dont want to get ill by eatin less foods.please give me some workouts that can help me to lose fat fast.
You either eat less or you burn more:
https://evilcyber.com/fitness/how-to-tone-your-body/
OK.If I eat protein in two third of my daily meal.And that day I took 1500 calories.And I burnt them all.Now,because i ate protein will this help to make my muscle mass and because i burnt the calories will it help me to lose fat?
You don’t have to burn them all. You just have to burn more than you eat. And as long as you eat some protein, your muscles should grow 🙂
OH.Super thanks hyper thanks bumper thanks.That’s totally whole solution for me.:D 😀 😀 😀 . I will be pleased to you my whole life.(grammar is not for me)
Excellent, Shaikat!
Be sure to let me know how it goes! 🙂
Hey Erik (hope its your real name) I am doing my pushups right as your videos said.I am not feeling the stress in my triceps but in chest. Should I try other triceps exercises .If I should do can you give me some ideas?
Make sure your body is really, really straight and do them slower, two seconds down, two seconds up. If you can do more than 15 in that fashion, go for a wider grip (position your fists about one handlength to left and right of your shoulders).
Ok.that’s cool and that’s right now I am feeling that stress.Can I do the Cardio and workout one the same day?
And whats your nationality?(out topic 😛 ).
You can do it on the same day, but do what is more important to you first:
https://evilcyber.com/fitness/cardio-before-or-after-weights/
I’m German 🙂
How many grams of protein will make my muscle mass ?
Everything about bodybuilding and workout nutrition is explained here:
https://evilcyber.com/nutrition/bodybuilding-nutrition/
i am 16 year old and i am skinny i want to gain weight and muscle of my body i do 4 sets of push ups
1 set 20 push ups
2 set 10 push ups
3 set 10 push ups
4 set 8-10 push ups
what should i do to gain muscle.i am doing push ups from 1 month
but my muscle and weight is not increasing the shape of my arm’s is improving but there is no improvement in my weight and muscle mass
i want to increase my muscle and weight what should i do now
hello i am 16 year old boy i am skinny i want to increase my weight an muscle mass.i do 4 sets of push ups
1 set 20 push ups
2 set 10 push ups
3 set 10 push ups
4 set 8-10 push ups
i am doing push up from a month.but my muscle mass and weight is not increasing.the shape of my arms are improving but there is no improvement in my weight and muscle mass i want to increase my muscle mass and weight my weight is 33kg and height is 5.5 feet what should i do now to increase my muscle and weight
sorry for double comments firs i sent my comment with name of kanav and second comment with the name of amit
As long as you know who you are 😉
You have only been doing this for a month. To see some real muscle growth, you should stick with it for six months:
https://evilcyber.com/fitness/gain-muscle-fast/
I would also say you should make things a bit more difficult if you can already do 20 push-ups on the first set. Go for a wide grip.
thanks for answering sir
i want to gain weight what should i do to gain my body weight.
If you want to get heavier by adding body fat, you have to eat lots and lots.
I’m 14 years old, and I want to get fit but I haven’t asked a doctor about it. I really want to burn my belly fat and I’m wondering what I should do everyday and what food I should eat. The reason why I said this is because I get tired of being sick and wanting to be healthy, plus I don’t want to end up being diabetic or have cancer.
If you are overweight, this should explain how losing weight works:
https://evilcyber.com/losing-weight/secret-to-weight-loss/
But keep in mind that you can’t spot-reduce fat:
https://evilcyber.com/losing-weight/spot-reduction-myth/
Hello cyber,
I’m currently 17 and am starting this basic workout today. Instead of pull-ups can they be substituted with band arm routines? They are high tension and are similar to pull-ups with the correct amount of reps.
Heah Shane, they look similar, but the mechanics are different. I suggest you do try to use one of the pull-up solutions linked to in the article.
hi
Hey, I am a 14 year old girl who is looking to gain a bit of muscle tone, lose a bit of wieght around the stomach and thighs and have a ‘bikini ready body’. I’m looking for some help on what excersises to do targeting in particular the stomach, thighs, buttocks, and arms. It would be greatly appreciated if you could get back to me =)
Thank you =)
You should train all your body and keep your weight in the healthy range, because you can’t spot-reduce fat:
https://evilcyber.com/losing-weight/spot-reduction-myth/
Hey,
I’m 13 and I am overweight at 175 pounds. I don’t look to bad it’s just what bothers me is stomach fat!! My mom and I just bought a ton of healthy foods( she’s on a diet with me). My mom is also a nurse and she’s says I’m healthy, but I need to exercise. So my plan is to jog a mile daily and do this routine every other day I was wandering if this would help me lose belly fat, get fit, and get some muscles before school starts again. ?????? Some tips would be great THANKS 🙂 😛
PLEASE REPLY
Heah Anna, you are on the right course and until school starts you can lose a good bit. But there are three things you have to remember: if you lose weight doesn’t depend on what you eat, but how much, that you can’t spot-reduce fat, and that you can always outeat your fitness efforts.
These links should help a bit:
https://evilcyber.com/losing-weight/secret-to-weight-loss/
https://evilcyber.com/losing-weight/exercise-weight-loss/
https://evilcyber.com/losing-weight/spot-reduction-myth/