evilcyber.com
  • Home
  • Workouts
    • Home Workout Plans
    • How To Build Muscle
    • How To Get Toned
    • Home Workout Equipment
    • Advanced Workout Topics
    • Other Workout Programs
    • Important Workout Lingo
    • Recommendable Books
  • Cardio
    • What Is Cardio?
    • How To Start Cardio
    • Home Cardio Exercises
    • Cardio Or Weights First?
    • Best Time For Cardio
    • Does Cardio Burn Muscle?
    • Cardio On Empty Stomach?
    • HIIT – Doing It Right
    • Cross-Training
  • Weight Loss
    • The Secret To Weight Loss
    • Gain Muscle And Lose Fat?
    • Exercise And Weight Loss
    • Diet Reviews
    • Weight Loss Myths
    • Weight Loss Supplements
  • Nutrition
    • Healthy Nutrition Explained
    • Bodybuilding Nutrition
    • What Are Carbohydrates?
    • What Is Fat?
    • What Is Protein?
    • Nutrition For Cardio
    • Marathon Nutrition
    • Exercise On Low Carb
  • Supplements
    • 3 Supplements That Work
    • BCAA Supplements
    • Beta-Alanine
    • Creatine
    • Dextrose Supplements
    • Energy Shots
    • Make Your Own Weight Gainer
    • Multivitamins
    • NAC
    • Testosterone-Boosters
  • The Rest

Fitness, Videos, Workout

Home Workout Plan For Teenagers

Home Workout Plan For Teenagers

  • February 28, 2020 11:38 pm
  • 477 comments

Share this Article

  • TwitterTwitter
  • FacebookFacebook
  • DiggDigg
  • StumbleuponStumble
  • RedditReddit
Author evilcyber visit my website

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.

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 PartExerciseComment
Chest / Triceps3 sets of push-ups, as many as you can do, with 60 seconds rest between setsThe 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 / Biceps3 sets of pull-ups, as many as you can do, with 60 seconds rest between setsIf 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.

LegsThree 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.
AbsThree sets of crunches, 8-15 repetitions, with 60 seconds rest between setsThe 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“.

Help me spread knowledge and share this:

  • Click to email this to a friend (Opens in new window)
  • Click to print (Opens in new window)
  • Click to share on Facebook (Opens in new window)
  • Click to share on Twitter (Opens in new window)
  • Click to share on Pinterest (Opens in new window)
  • Click to share on Reddit (Opens in new window)
  • Click to share on Tumblr (Opens in new window)

Search

Subscribe to EC

Enter your email address to subscribe and receive notifications of new posts by email.

Most Read

  • teen home workout Home Workout Plan For Teenagers
  • Are You Fitter Than The Average Guy?
  • How To Do Pull-Ups Without A Pull-Up Bar
  • Trust Me, I’m A Doctor: Magda Havas And WiFi
  • strongman eugen sandow flexing his muscles The Eugen Sandow Workout You Can Do At Home

Latest Comments

  • No comments

477 Comments

  1. Joe says:
    June 30, 2013 at 1:45 am

    Hi, im 17 years old and im underweight. I weight 105 pounds and i have a very fast metabolism and cant gain weight. So obviously im very skinny. I know you said that this should take 6 months, but summer just started and i was wondering if i will see some serious results by the time school starts in september

    Reply
    • Quinton says:
      June 30, 2013 at 3:23 pm

      I feel the exact way right now.

      Reply
    • evilcyber says:
      July 1, 2013 at 6:35 pm

      Let me put it like this: it’s only two months and you won’t look like a supermodel by September, by still indefinitely better than if you don’t start now.

      Reply
      • Dom says:
        October 10, 2013 at 8:17 pm

        Hey Joe, my name’s Dom,

        I’m 14 yaers old and I’e got the ripped fisque. I work out hard about 3-4 times a week plus sports training and matches.

        I wanna know why I can’t seem to put on weight as muscle yet.

        cheers

        Reply
        • evilcyber says:
          October 11, 2013 at 1:51 pm

          How long have you worked out?

          Reply
        • Nick says:
          February 12, 2014 at 12:45 pm

          Hi, my son is 14 years old and wants to use weights. What is your advice please?

          Reply
          • evilcyber says:
            February 14, 2014 at 7:10 pm

            Hi Nick, I put together my thoughts on this here:

            https://evilcyber.com/fitness/help-my-teenager-wants-to-start-bodybuilding/

            Reply
    • Maurine Murphy says:
      July 31, 2013 at 4:09 pm

      Hi Joe! Your problem seems to be a classic guy problem. My brother is 6ft tall and he was always skinny. He gained some weight after joining the military (in Switzerland! I do NOT recommend joining the army in the States!). Since you are only 17, it might take a while for your body do be done with the growing phase. Sure you can try protein shakes etc. etc., but if I were you, I’d be patient and try to not go against the grain too much. Always remind yourself of the fact that your problem is better than putting on weight easily… it will come in handy later… I know it’s annoying to hear the “it’ll all be fine once you’re grown up”, but try to stay healthy with plenty of complex carbs, fats (avocado, nuts, good olive oil with every meal) to give your body all of the nutrients it needs to build the infrastructure to build muscle LATER! I’ll give you an example of what I wish I had done… (I am a girl, so obviously my priorities are different!) I wish I hadn’t smoked so much when I was younger, I feel like I could have been taller. You need to take EXTRA GOOD CARE of yourself in this growing phase, so don’t go against what your body needs now!!! Stay active and eat healthy. xoxo

      Reply
  2. Deion says:
    July 6, 2013 at 5:08 pm

    Hi, im 13, im a little bit chubby, and i want to lose my belly fat by september; could you help and suggest what i could do to lose it? Thanks

    Reply
    • evilcyber says:
      July 7, 2013 at 8:57 pm

      This should help you:

      https://evilcyber.com/losing-weight/secret-to-weight-loss/

      Reply
  3. zander says:
    July 8, 2013 at 7:34 pm

    hey i’m almost sixteen now but i have a little problem because of puberty which gynecomastia aka man boobs so do you have apecial workout that wont affect them by adding to their size or even better make me lose or get rid of them

    Reply
    • evilcyber says:
      July 8, 2013 at 7:49 pm

      Heah zander, if your gynecomastia is caused by excess weight, it should go away once you lose a bit. The “hormonal” gynecomastia you have to wait out.

      Reply
  4. anon says:
    July 16, 2013 at 11:00 pm

    hey im about 5’6 and im 120 lbs last time i checked. im not overweight or anything but is there any way i could tone up by september?

    Reply
  5. Adam says:
    July 25, 2013 at 2:26 am

    I’m a 15 year old guy and i weigh 105 pounds. Will this help me gain muscle all around my body or will it only target specific areas?

    Reply
    • evilcyber says:
      July 25, 2013 at 9:23 pm

      This will let you gain muscle on your entire body.

      Reply
  6. dan says:
    August 2, 2013 at 9:59 pm

    hi! My name is Dan and I’m 16 years old. Over the course of two years I’ve gone from 300 pounds to 150 pounds. I did this largely without exercise and have about 10 pounds of stubborn abdominal fat I can’t seem to get rid of. I have started following your workout plan but am confused on the amount of cardio I should do. I enjoy cycling and have been doing 40 minutes of moderate cardio a day plus 3 hiit workouts a week and 3 bodyweight workouts a week, but I have been tired and am looking to do a little less. What do you recommend? I eat about 2000 calories a day.

    Reply
    • evilcyber says:
      August 3, 2013 at 5:54 pm

      Heah Dan, wow, amazing what you did! Congratulations!

      I’d say cut back to 5 sessions per week: 3x cardio, 2x resistance training.

      BTW, I don’t know how tall you are, but 150 lbs sounds like you don’t have to lose much more. Could it be loose skin you have there and not fat?

      Reply
  7. dan says:
    August 3, 2013 at 9:24 pm

    Thanks! I’m about 5’7″. I’m not quite sure what it is. When I pinch it there is about an inch of skin, which I’m told is more consistent with excess fat than loose skin which is only supposed to be a couple of millimeters thick.

    Reply
    • evilcyber says:
      August 7, 2013 at 9:11 pm

      You can of course try losing a bit more weight, but if it still stays have it examined by a doctor.

      Reply
  8. idalis says:
    August 7, 2013 at 8:57 pm

    hi my name is idalis and i am overweight i can seem to find something to do to loose weight fast i was wondering if you can help me

    Reply
    • evilcyber says:
      August 7, 2013 at 9:11 pm

      Hello idalis, this explains everything:

      https://evilcyber.com/losing-weight/secret-to-weight-loss/

      Reply
  9. sean jackson says:
    August 13, 2013 at 5:27 pm

    im 15 . i do the push ups as many as i can do until i literally just drop for 3 sets and then my arms are waayy to tired to do the pull ups, what should i do. i know im able to do at least one but after the push ups its like impossible.

    Reply
    • evilcyber says:
      August 14, 2013 at 6:40 pm

      Simple: do the pull-ups first. That may then limit your performance on the push-ups, but sooner than later will even out.

      Reply
  10. Heath says:
    August 13, 2013 at 7:59 pm

    I’m 14 and weigh 130 height is 5’10 will this help me to gain weight and how long will it take

    Reply
    • evilcyber says:
      August 14, 2013 at 6:41 pm

      Heah Heath, you should start this workout plan and build some muscle.

      Reply
  11. Cam T. says:
    August 14, 2013 at 12:51 am

    Hey there Evil! I love reading your posts here and watching your videos.

    Anyway, in a few weeks, I plan on beginning (I would prefer to begin now but I’m carrying an injury that’s supposed to heal soon, so I’m getting a checkup then) to use this plan to workout.

    My main question was regarding cardio:

    Should I work out on Mondays, Wednesdays, and Fridays, and do cardio on Tuesdays, Thursdays, and Saturdays, OR, would it be better if I were to attempt some form of cardio everyday (as well as the workout).

    I plan on using running as my cardio (which I’ve never done much of previously). I’ve got a bit of fat around my belly which I want to lose preferably quickly but I also want to focus on working out my muscles at the same time.

    Reply
    • evilcyber says:
      August 14, 2013 at 6:42 pm

      I think that whatever comes last will suffer from what you did before. So if work out first and then do your cardio, your cardio won’t be as good. Therefore your first plan seems best.

      BTW, hope you are soon back 100%! πŸ™‚

      Reply
  12. Fred says:
    August 16, 2013 at 12:10 pm

    Hi,

    I’ve been using the home teen workout for over a week now and the first time I did it, my muscles ached for a few days afterwards. However, when I do it now, I get not aching or even stiffness at all.

    Am I doing the exercises wrong, therefore reducing the effectiveness of them? Am I not pushing myself hard enough? How can I tell?

    I am still very much a beginner at workouts and doubt that I would this workout is too easy for me- that’s why I’m puzzled.

    Thanks

    Reply
    • evilcyber says:
      August 16, 2013 at 4:20 pm

      Heah Fred, not getting doesn’t mean the workout didn’t do anything.

      The one true and most reliable indicator is: are you getting better? Meaning, do you manage another pull-up or push-up etc. than last workout or the one before? If yes, then you do make progress and get stronger!

      Reply
  13. Keith says:
    August 16, 2013 at 7:55 pm

    Hey man! I have been doing your workout for 3 months and I see a lot of changes! Thank you so much! You made a real difference for me!

    Reply
    • evilcyber says:
      August 19, 2013 at 7:39 pm

      Very glad to hear that! Keep it up! πŸ™‚

      Reply
  14. Precious says:
    August 21, 2013 at 4:13 pm

    Hey Evil, I’m 14 years old, 5’8, and I weigh about 145+. I look healthy, but I’m kinda chubby. I wanna lose about 15-20 pounds, I’m sure this exercise plan will help me, I wanna look skinny, but not sick. Fit and strong, and toned, per se. But how about diet? What do I eat, when do I eat, what should I not eat, and when should I not eat?

    Reply
    • evilcyber says:
      August 22, 2013 at 1:49 pm

      Heah Precious, I think you mainly should concentrate on building muscle using this plan, because your weight is perfectly fine. With a bit more muscle mass, you should look fabulous.

      If you really, really want to lose weight, this explains it:

      https://evilcyber.com/losing-weight/secret-to-weight-loss/

      Reply
  15. Precious says:
    August 23, 2013 at 5:34 pm

    Thanks (: I want to build muscle and lose weight at the same time. I just needed a workout plan. Haha. So, basically, eat fewer calories than I normally would, and use this workout plan, right?

    Reply
  16. MorganRennie says:
    August 24, 2013 at 3:06 pm

    Hey again Evil. I stopped doing this routine a while back for reasons unknown but I would like to start it again. I am 15 and about 5″8′ or 5″9′ and weigh 50kg. I have a fast metabolism so it’s hard for me to put on weight. I have heard protein shakes are bad for teens but I’m allergic to eggs and nuts. Should I use them? And how would you suggest that I schedule this? Every other day?

    Reply
    • erger says:
      August 25, 2013 at 10:12 am

      skip one or two days. if no pain the second day after the workout, do it that second day. if still sore. skip two days and do it the third day.

      Reply
  17. sean jackson says:
    August 25, 2013 at 10:09 am

    can i do the ab workout in the website space instead of the crunches?

    Reply
    • evilcyber says:
      August 28, 2013 at 4:45 pm

      Try it out. If you can do the exercises properly, there is no reason against it.

      Reply
  18. Austin says:
    August 28, 2013 at 4:58 am

    im a 6’5 15 year old weighing 285 pounds if i started doing this workout now could i weight 245 by christmas

    Reply
    • evilcyber says:
      August 28, 2013 at 4:48 pm

      You can safely lose 2 lbs per week. Until Christmas that gives you about four months: 4 x 8 = 32 lbs.

      Keep in mind to not only do the exercises, but also an eye on your nutrition:

      https://evilcyber.com/losing-weight/exercise-weight-loss/

      Reply
  19. Kyle says:
    August 31, 2013 at 10:12 am

    5’4 14 year old 103 jus wondering how long till you will start seeing results

    Reply
    • evilcyber says:
      August 31, 2013 at 3:01 pm

      Give it six months.

      Reply
  20. Evan says:
    September 1, 2013 at 2:04 am

    Okay well im 14 5’4/5’5 and I’m 132 lbs. I have been running 2-4 miles every other day and workout out every day. Im not really fat but I have a main problem. The fat I do have collects in my chest and it seems that no matter what I do I cant get rid of it. Is there any advice you have that can focus on that area?

    Reply
    • evilcyber says:
      September 2, 2013 at 2:26 pm

      Heah Evan, your weight indeed seems perfectly normal, so here goes my totally unqualified long-distance diagnosis: it could be gynecomastia. This happens to many boys going through puberty and normally goes away all by itself.

      Here is some info:

      https://www.mayoclinic.com/health/gynecomastia/DS00850

      Reply
  21. Satka says:
    September 4, 2013 at 8:22 am

    Hello!

    I was just wondering about the 7 pull ups and 30 push ups limit. So that you only have to be able to do them on the first set and not on every set to move to the next level?

    Thanks!

    Reply
    • evilcyber says:
      September 4, 2013 at 2:56 pm

      Only in the first set πŸ™‚

      Reply
      • Satka says:
        September 5, 2013 at 10:50 pm

        Alright, time to move on the next level then!

        Thanks a lot (:

        Reply
        • evilcyber says:
          September 5, 2013 at 10:54 pm

          Heah, well done! Congrats! πŸ™‚

          Reply
  22. Peter M. says:
    September 10, 2013 at 2:52 pm

    hi
    im 15 and i want to start these awesome routines but ive heard from a friend that you need to change your routines every few months or else your muscles gets used to the workout and develop weirdly. can you tell me if this is true and if so what do i do after ive done a few months of your workout?

    Reply
    • Moon says:
      September 10, 2013 at 6:09 pm

      When you’re starting out you can run a simple program for a long time and get good results. The frequent program change thing is kind of a myth, at least for where most trainees are. I’m just over 200lbs(6’3) and I follow a program barely more complicated than this one, and I have for a few months now.

      Reply
      • evilcyber says:
        September 10, 2013 at 8:26 pm

        Nothing I can add beside that too many people change their workouts too often, limiting their results.

        Reply
  23. wejdan says:
    September 15, 2013 at 3:05 am

    im 18 a female ,overweight I’m lazy and i want to start a program to lose weight i need a workout routine but i don’t know what to start with HELP ME :(!!

    Reply
    • evilcyber says:
      September 16, 2013 at 12:46 pm

      Follow the above plan and heed this:

      https://evilcyber.com/losing-weight/secret-to-weight-loss/

      Reply
  24. Matt says:
    September 15, 2013 at 6:39 am

    Hey there! I’m 17 5’5 and am 99 lbs. So you can say I’m underweight. I had to stop doing exercises the past year because of a heart condition I had and I want to get back to shape. My doctors says I can go back to normal exercises only if I eat a lot as well. Will this work out be effective for me? And I am also in college and studying architecture so it takes a lot of my time, what do you suggest in time management when it comes to exercise? Thanks!

    Reply
    • evilcyber says:
      September 16, 2013 at 12:50 pm

      Try to do three workouts (Mo, Wed, Fri, for example ) and two cardio sessions per week (half an hour suffices).

      If that is too much, go for two workouts (Mo, Th) and two cardio sessions (Tue, Fri).

      Less than that and you’ll probably limit your training effect.

      Reply
  25. Thomas Moughton says:
    October 1, 2013 at 12:25 am

    Hi I am 90 lbs 5’3″, and l want to gain upper body mussel manly arms but that no big deal anyways
    what would you recommend.

    Reply
    • evilcyber says:
      October 2, 2013 at 1:37 pm

      That you do this workout program πŸ™‚

      Reply
  26. James says:
    October 5, 2013 at 1:48 pm

    Hi πŸ™‚

    Im an 18 year old boy, weighing 73 kg and only 166cm tall. As you can see im short and a little over weight as well. Could please, let me know if the above workout will be effective for me in losing weight and at the same time not affecting my height?

    Also please fill me in on any further tips you may have.
    Thank You

    Reply
    • evilcyber says:
      October 5, 2013 at 4:13 pm

      Heah James, weightlifting doesn’t stunt growth:

      https://evilcyber.com/fitness/bodybuilding-stunt-growth/

      So no worries there. But because you can always outeat your fitness, you should also have a look at how much you eat:

      https://evilcyber.com/fitness/gain-muscle-and-lose-fat/

      Reply
      • James says:
        October 13, 2013 at 1:43 pm

        Thanks, this really helped

        Reply
  27. Metal says:
    October 5, 2013 at 4:25 pm

    I’m 14 and I want to start working out but I’m unsure how to tell my parents I want to start working out. I’ve been wanting since I was 12 but until now it still shifty to do it directly. Do you have any tips for me? thnx

    Reply
    • evilcyber says:
      October 7, 2013 at 6:11 pm

      My first tip is: never show them any bodybuilding magazine. Those paint the worst possible picture of an activity that’s in reality designed to make you healthier.

      Which is also what I advise you to do: tell your parents you want it to do it for your health.

      Reply
  28. Max says:
    October 6, 2013 at 8:22 am

    hey there thanks a lot for this article.
    iam a 16 yo and pretty skinny and everything. nott much into sports either.
    but i really want to work out. you got any tips for me or anything like what kind of food i should be eating. i just want to put on some weight and muscles and abs and stuff and look good.
    also i do not want to tell my parents what iam up too (don’t ask why pls.)

    Reply
    • evilcyber says:
      October 7, 2013 at 6:13 pm

      The plan you should follow is the one right here. The below article contains an explanation about workout nutrition:

      https://evilcyber.com/nutrition/bodybuilding-nutrition/

      Reply
  29. Elena says:
    October 9, 2013 at 3:43 pm

    Hello. What about parallel weight workout with this program? Do you have any workout plan with weights at home that i could combine with the workout mentioned above? I am a girl, sixteen years old, 50kg, skinny. I also dance once a week for 2 hours.

    Thank you in advance.

    Reply
    • evilcyber says:
      October 9, 2013 at 4:00 pm

      Hello Elena, using weights will only really be necessary once you left the beginner stage.

      Reply
      • Elena says:
        October 13, 2013 at 5:24 pm

        Thank you.
        Do you have any program for weights that i could combine with the regular workout?

        Reply
        • evilcyber says:
          October 14, 2013 at 6:19 pm

          Elena, once more: this program at the moment is enough for you. More is not always better!

          Reply
          • Elena says:
            October 14, 2013 at 9:41 pm

            Where in my message did i mention “i will do weights at the begginer stage ” ? I just asked ou if u have a program i could do later. you dont know at what stage i am, i can almost accomplish the intermediate, its gonna take me a couple more months. i have been dancing for 10 years. im just asking you if u have a program for weights to blend with my regular workout or not,just so I CAN SAVE IT, for later. if not,tell me so i can search elsewhere not wasting my time.

            thanks for your time.

            Reply
            • evilcyber says:
              October 14, 2013 at 11:33 pm

              You asked about a workout with weights you can combine with this one.

              What to do when you are through with this is mentioned under “Beyond Beginner Workouts.”

              If you want to combine this workout with dancing, then the dancing is your cardio.

              Reply
              • Elena says:
                October 15, 2013 at 1:08 pm

                Thanks πŸ™‚

  30. Mikey says:
    October 14, 2013 at 9:25 pm

    Hey, I’m 15 99lb and about 5’8 I’m looking to build a bit of muscle for health reasons (I’m a girl btw) however I am having a hard time with push ups I can only do about 3 and barely even that! I use to be able to do more but then I had an injury that forced me to stop exercising for 2 1/2 months and since then I’ve found it hard to get back into it.

    Any tips?

    ps I punctured my lung In the last year so with push ups I’m afraid i’ll do too much :s

    Reply
    • evilcyber says:
      October 14, 2013 at 11:35 pm

      Heah Mikey (short for Michelle? :))

      First of all, under those circumstances get your doctor’s ok to start this.

      If you can do only three regular push-ups, start with the knee push-ups I explain here and work up:

      https://evilcyber.com/fitness/push-ups-for-beginners/

      Reply
      • Mikey says:
        October 16, 2013 at 4:10 pm

        Okay, thanks!

        Reply
  31. Benjamin says:
    October 21, 2013 at 6:04 am

    Hey! So i’m 17 and I’ve never really worked out before, not in any sort of real sense anyway. I’m 5’10 and i weigh about 125 pounds, i look really thin but i have fairly large muscles for the amount of exercise i do (which is very little). I know that i can already do 16 pull-ups in one set and typically at least 40 push-ups in one set. Should i start with the beginner phase to ease into working out my body? I’m not sure i really want to get too big, just look more toned and defined. what do you suggest?

    Reply
    • evilcyber says:
      October 21, 2013 at 2:38 pm

      No worries, Benjamin, you won’t get too big. When you are satisfied with the amount of muscle you have, you switch to maintenance by stopping to increase the weight and reps.

      I’d say you are fit enough for the intermediate workout plan, but should keep a close eye on your form, because you aren’t yet familiar with the movements.

      Reply
  32. Alyssa says:
    October 28, 2013 at 4:24 am

    Hi ^-^

    My name is Alyssa I am 16 my height 5 ft and my weight is around 195. As you see this is very unhealthy I know and I wanted to know would this workout help me at least lose weight because its seems like I’ve tried so many other workouts and nothing works. I am a Junior this year and I hate the way my body looks I would like to at least lose weight and make a change so I can feel better about it when I am a Senior.

    Reply
    • evilcyber says:
      November 4, 2013 at 7:36 pm

      First of all, don’t hate yourself. You are at point A at the moment and you want to get to point B. And that is doable. What you so far simply didn’t take into account was that you can easily outeat exercise:

      https://evilcyber.com/losing-weight/exercise-weight-loss/

      What I suggest is to first all get your weight down a bit and then get serious about exercise. This is because currently it’s a lot of stress for your body. If you want to exercise at the moment, I’d say do walking.

      But most important for you is to understand how your weight works:

      https://evilcyber.com/losing-weight/secret-to-weight-loss/

      As you see, you can lose 8 lbs / month healthily, so it’s quite possible for you to look great for your senior year πŸ™‚

      Reply
  33. Mario.C says:
    November 4, 2013 at 6:22 pm

    my name mario, 17 of age. I’m lost on how to start my workout, my goal is to get toned, gain muscle also lost a little weight but i can’t seem to find whats right for. could you give me some advice???

    Reply
    • evilcyber says:
      November 4, 2013 at 7:36 pm

      This plan should work for you πŸ™‚

      Reply
  34. Joy says:
    November 9, 2013 at 8:45 pm

    I’m Joy, 13. I recently had to quit gymnastics because of a genetic back problem made worse by hard-core competitive gymnastics workouts and training four or five days a week. Now I can’t do gymnastics at all any more, and I am stuck in limbo (no sports allowed) until next summer. But I am allowed extensive cardio or muscular conditioning.

    I’m already alarmed at how fast I’ve gained weight, and how my muscle is turning to fat, and honestly, it disgusts me, as I’ve always kept thin because of gymnastics. Does anyone have a suggestion for

    A.) a personalized workout plan that would help me lose weight steadily? If you are concerned, I CAN manage real conditioning; I’ve been doing real workouts since I was seven.
    B.) a website I can go to to create a workout or find a good one?

    Again, I am a teenage girl, not overly heavy at all, just looking to turn fat back into muscle. πŸ™‚

    Thanks!

    Joy

    Reply
    • evilcyber says:
      November 11, 2013 at 2:52 pm

      Joy, you aren’t turning musle into fat. Here is why:

      https://evilcyber.com/fitness/does-muscle-turn-to-fat/

      So, adjust your diet and, if it really is ok for you to work out, simply do the above plan.

      Reply
  35. Romano says:
    November 9, 2013 at 10:22 pm

    Hey, i’m 15 years old about 5’5 but pretty close to 5’6. I have osgood schattlers or something which is a disease on the knee? Not really a disease but something athletic people get for too much sport which restricts the knees quite a lot. My knees get quite sore if I do too much exercises that strain the knee. I am also quite skinny and when I eat a lot of food I burn the fat quite quickly. Will this workout plan work for me? Will it affect my knees even more? Would like a response please seems like you no quite a lot. I’m hoping on getting a 6-pack don’t care how long it takes. I have patience. I’m also quite fit and fast for someone with osgood.

    Reply
    • evilcyber says:
      November 11, 2013 at 2:49 pm

      Anything that involves your knee joints can make this worse. I strongly suggest you get a medical examination and a doctor’s ok for when it’s ok to put stress on the knees.

      The rest of this plan you can do.

      Reply
  36. Adriana Daniel says:
    November 20, 2013 at 3:47 pm

    I’m a 15 y/o girl. It’s the holidays, I have no school for 2 months. And I want to exercise.
    See, I have asthma, and my parent has a diabetic. So, big chance I might get one when I’m older. Also I’m scared for my heart condition.
    And one more thing, I want to build some muscles ,doing the weight lifting thing.

    Can you please advice me what kind of exercises I should be doing given my conditions?

    Reply
    • evilcyber says:
      November 20, 2013 at 9:28 pm

      Hey Adriana, this workout plan is what you should be doing. But before you start you should get the ok from your doctor.

      Reply
  37. Becky says:
    November 29, 2013 at 9:35 pm

    Hi, I’m a 13-year-old girl and all my friends are a lot fitter than me. They’re better at almost every sport and it kind of makes me feel left out. I’m not over weight or anything so I don’t want to do exercise to lose weight, just to get more fit. I was wondering if you had any tips for starting out that I could maybe do at home?

    Reply
    • evilcyber says:
      December 2, 2013 at 4:19 pm

      Hey Becky, they may be better right now, but you can certainly catch up.

      You can do the plan here or this one:

      https://evilcyber.com/fitness/workout-for-girls/

      Reply
      • Becky says:
        December 11, 2013 at 5:53 pm

        I think this is going to help me a lot in getting where I want. Thank you!

        Reply
  38. Nicole says:
    December 8, 2013 at 3:34 am

    Hey there, my name is Nicole. So, im 5’6 and weigh 240 pounds. Obviously that is not good nor healthy what so ever. I try every year to loose weight but give up in the end. Im a horrible snacker, and tend to eat more than im supposed to. I want and need to more than ever to loose weight. Doing your workout plan, how much would it help me? Will it be effective to my body?

    Reply
    • evilcyber says:
      December 9, 2013 at 4:16 pm

      Hey Nicole, Eeercise can help you burn more calories, but it’s easy to outeat it:

      https://evilcyber.com/losing-weight/exercise-weight-loss/

      So what I’d primarily like you to do is keep an eye on how much goes in and out:

      https://evilcyber.com/losing-weight/secret-to-weight-loss/

      Reply
  39. Thalia says:
    December 15, 2013 at 4:15 am

    I’m fourteen and trying to lose at least 15-25 pounds by February. I’m 5’1 and not very strong in my arms, but pretty strong in my legs.I’m trying to get toned arms, less thighs, better calf muscles, and a flatter stomach. Is this goal achievable? What do I do?

    Reply
    • evilcyber says:
      December 16, 2013 at 8:54 pm

      You can safely lose up to 8 lbs per month, so 15 until mid-February is realistic.

      Some tips on how to get toned are here:

      https://evilcyber.com/fitness/how-to-get-toned-at-home/

      Reply
  40. Brad says:
    December 17, 2013 at 9:21 pm

    Hey im brad, great article! Was just curious, im 15 and 6ft2 (188cm) tall and about 14stone (196lb). Ive just started doing this workout, with 8 reps in all sets except the pullups in which ive started doing the 6-6-6 negative chin ups.. How long (exproximately) untill i see a change similair to this? http://www.nutritionistinthekitch.com/wp-content/uploads/2013/03/photo-8.jpg

    Thanks alot πŸ™‚

    Reply
    • evilcyber says:
      December 18, 2013 at 5:13 pm

      I’d say six months.

      Reply
  41. Mateo says:
    December 21, 2013 at 7:04 pm

    Hey.So I read this program and Im thinking of giving it a shot.Im 17 yrs old,weight about 70kg and 188cm tall.I think am way to skinny,all because my hights.Also I have a fast metbolism.I get tired quickly so i was wondering how to divide cardio and workouts? for how long should i run? thanks

    Reply
    • evilcyber says:
      December 23, 2013 at 10:10 pm

      You should do the program as described, but also have an eye on your nutrition. If you tire easily, you may be eating the wrong foods or simply not enough. I’d also say to visit your doctor and check for deficiencies.

      Reply
  42. Ieva says:
    December 23, 2013 at 10:25 am

    Hi! Why in this workout plan for teenagers lunges is replaced with get-ups?

    Reply
    • evilcyber says:
      December 23, 2013 at 10:11 pm

      Because they are safer.

      Reply
  43. Ieva says:
    December 23, 2013 at 11:01 am

    Also, is streching needed after this workout? And if it is, how to strech right?
    Thanks πŸ™‚

    Reply
    • evilcyber says:
      December 23, 2013 at 10:11 pm

      You don’t need to stretch, but can if you like:

      https://evilcyber.com/fitness/working-out-and-stretching/

      Reply
  44. Mia says:
    January 3, 2014 at 1:35 pm

    Hi. I am a 13 year old girl on the smaller side of things. I am 153cm tall and weigh 41.5kg. I have about 1-2cms of fat around my belly that I am trying to lose, and I also want to get toned for the summer (hello, bikini!). Thanks for ur help, Mia xx

    Reply
    • evilcyber says:
      January 3, 2014 at 5:27 pm

      Hey Mia, I very much doubt you need to lose weight, because you already are on the skinny side. You’d get much more out of keeping your weight constant and building some muscle.

      Reply
  45. Mayank says:
    January 6, 2014 at 9:55 am

    Hi !
    I have a hectic schedule of college as I go at 7 am ans come back at 7 pm. This makes me really tired and unwilling to workout. Also there are not many options to eat at college which adds more to the fatigue. What should I do?

    Reply
    • evilcyber says:
      January 6, 2014 at 7:34 pm

      I’d take it a bit easier (two weekly workouts) and do one session during the week before I go to school, and the other on the weekend.

      Do you have access to a school cafeteria? I have some suggestions for eating there:

      https://evilcyber.com/nutrition/bodybuilding-school-nutrition/

      Here are some sandwich ideas you can prepare at home and take along with you:

      https://evilcyber.com/nutrition/spice-it-up-4-tasty-chicken-sandwiches-for-your-protein-on-the-go/

      Reply
  46. Young says:
    January 7, 2014 at 4:42 pm

    Hey πŸ™‚ i just found out this website and decided to give it a try, i just turned 15 a couple of days ago. I’m around 5’7 and weight about 120 pounds, am I underweight? I’m able to do 15 times of wide arm push ups and I can do about 15 pull ups at once ( I do pull ups quite a lot cuz I have the pull ups bar) I have slight abs ( I think they’re just skinny abs) I’m focusing on gaining chest muscles, so what do you think? Oh and I’m a boy.

    Reply
    • evilcyber says:
      January 10, 2014 at 8:18 pm

      You are close to being underweight.

      Reply
  47. Chris says:
    January 22, 2014 at 8:30 am

    Hey, I’m 6’0 240lbs, will this excercise plan help me get healthier or will it just make me look bigger?

    Reply
    • evilcyber says:
      January 23, 2014 at 3:12 pm

      It will help you get healthier, but only if you lower your weight as well:

      https://evilcyber.com/losing-weight/secret-to-weight-loss/

      Reply
  48. adly says:
    February 10, 2014 at 11:27 am

    hey…iam 16 years old…iarealdy have the have the shape…but i want to get ripped

    what do you think if age like me suitable for taking supplement ?

    Reply
    • evilcyber says:
      February 10, 2014 at 4:45 pm

      That doesn’t take a supplement, that takes reducing your body fat:

      https://evilcyber.com/fitness/how-to-tone-your-body/

      When you already have the muscle, you are halfway there.

      Reply
      • adly says:
        February 14, 2014 at 6:43 am

        is it good to take supplement?

        Reply
        • evilcyber says:
          February 14, 2014 at 7:05 pm

          For weight loss, no.

          Reply
  49. Leah says:
    February 10, 2014 at 3:30 pm

    Hi there, my name is Leah obviously.

    I’m a 17 year old female. I have a high motbalism and a very small frame. I want too tone up more so I become more confident in myself as quickly as I possiably can.
    How can i do this?

    Reply
    • Leah says:
      February 10, 2014 at 3:32 pm

      metabolism, also I am underweight

      Reply
      • evilcyber says:
        February 10, 2014 at 4:47 pm

        You should do this plan and eat more.

        But there is no fast about this; you should give it at least six months.

        Reply
  50. Ron Roy says:
    February 28, 2014 at 12:35 am

    Hi ….I am 14 years old and I weight 85 pounds and I wane gain some weight …. And I also wane know how do I get big triceps …I don’t have a huge arm…

    Reply
Previous Comments
Next Comments

    What do you think?

    Click here to cancel reply.


    • About
    • Contact
    • Copyright
    • Disclaimer
    • Privacy Policy
    © Copyright 2021 — evilcyber.com. All Rights Reserved.

    Evilcyber.com uses cookies

    More info about these little buggers in the Privacy Policy.

    Close
    loading Cancel
    Post was not sent - check your email addresses!
    Email check failed, please try again
    Sorry, your blog cannot share posts by email.