Home Workout Plan For Teenagers (No Equipment Needed)
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3 sets each of push-ups, pull-ups, get-ups, crunches and no equipment or money needed. That’s all it takes.
No Money? No Problem!
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 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.
Print This Plan
Here is a nice infographic you can print or just look at on your phone. It took me hours to put it together. It was Grok. The weird thing he put in the circle beside the crunches is a genie’s bottle. When you do crunches it magically appears. You rub it and poof, turn into 250 lbs of walking muscle.
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! Because your heart gets trained through cardio. You need it to be fit as it delivers nutrients to your muscles!
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:
Frequently Asked Questions
1. What if I can’t do a single push-up or pull-up?
Don’t panic; you aren’t “too weak,” you’re just a beginner. If a full push-up is impossible, start with the easier variants I outlined in the video: incline push-ups (hands on a bed or chair) or knee push-ups. For pull-ups, start with the “negatives” I showed in the other video. Your goal is to build the strength to do that first one rep. Once you did that the rest come much faster.
2. I don’t have a pull-up bar and can’t buy one. What do I do?
Am I mumbling? You don’t need a professional gym setup to work on your back. As I linked above in the pull-up bar alternatives you can use a sturdy table or find a local park with monkey bars or a sturdy tree branch. The key is finding something you can hang from. Just make sure it can actually support your weight before you do the rep.
3. Can I do this workout every day to get results faster?
No! This is a common beginner mistake. You don’t grow muscle while you’re working out; you grow while you’re not working out. Working out every day leads to overtraining and injury, not faster gains. Stick to the 2 to 3 times a week schedule. If you’re bored on off-days, go for a walk or clean your room – just leave the strength training to the scheduled days.
4. I’m (too skinny / overweight / vegetarian), will this still work for me?
Yes, the exercises are the same, but your nutrition is different. If you’re skinny, you need to eat more calories than you burn (and prioritize protein). If you’re overweight, you need to focus on a caloric deficit. If you’re vegetarian, you’ll need to be more intentional about your protein sources (beans, lentils, eggs, tofu) to ensure your muscles have the fuel to recover.
5. How long will it take before I see actual results?
Fitness isn’t a microwave, it’s a slow cooker. You’ll likely feel stronger within very short time, but visible muscle changes can take up to six months of consistency. My rule of thumb: don’t worry about the mirror until you hit those 30 consecutive push-ups and 7 pull-ups. Focus on the performance milestones and the aesthetics will follow.
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
Can u tell me what Make skinny teens to get triceps and get triceps…
I think you should do 4 sets of 10-15 push-ups with 10 seconds of rest. if your arms are sore the day after, don’t worry its normal. it happens because you break fibers and are making new ones.
i have little-no space
Hi im 15 and im overwheight. I have small man boobs that im trying to get rid of. I dont know if its just a hermone thing, but can you give a workout that will help me loose them. Thank You
It’s nothing to do with hormones, it’s the weight:
https://evilcyber.com/the-rest/how-to-get-rid-of-gynecomastia/
I’m 12 years old and I weigh 85 pounds and I’m about 4’11, most of my friends workout and have six packs, I play many sports but because my season is over I decided to try to exercise, I have been for the past few weeks and I’m not seeing results, my fat goes to my stomach and I have been watching my calories and been working out for a few hours a day, I just wanna lose stomach fat but in trying really hard and not getting results, what do I do?
Is scooby’s teen upper body workoutt ok to do?
I think for teens full body workouts are better.
Hi im 17 im really skinny like bones sticking out thin arms and biceps.i have no equipment but willing to workout juust dont know how?help
So why don’t you do this plan? It takes no equipment safe for a pull-up bar and there’s a link to a dozen alternatives if you don’t have one.
I am 16, and was training in GYM for 3 months and then stopped as, I did not see results. I stopped training for 2 months and have lost motivation. HELP! How could I get motivated? & What exercises should I do when I go back?
Hey saad, I think you were expecting a little too much. Give it at least six months.
When you get back to the gym, aim for the great compounds: chest presses, pull-ups, squats. But please make sure you have a good spotter!
Hi, im 13 1/2 and im pretty strong already but im not sure if its too early for me to become a bodybuilder.
P.S. I also need motivations
I’m not sure you are old enough to become a true bodybuilder. But you are old enough to do strength training. It will be your foundation for what you do later.
Motivation is often the hard part. Find out why you want to do it and whenever you feel like “aww, shucks,” remember that reason! You can also write it down and keep it in a place where you see it.
I weigh 195 and I’m 5’5! I want to get to 145 or 150 how long will it take me to lose the weigh or can I take weigh supplement pills to kill the time?? HELP I don’t like this!
Hey Nisha, you can safely lose about 8 lbs per month. 195 – 145 = 50 lbs you want to lose and 50 / 8 = 6.25. So it would take you a bit more than six months. To do it you have to follow this:
https://evilcyber.com/losing-weight/secret-to-weight-loss/
Those supplement pills do nothing and some are outright dangerous. Lose the weight in a healthy manner. You will feel much better afterwards!
it is most beneficial to follow the nutrient plans, but dont necessarily have to follow them right?
No, you don’t have to follow the nutrition plan, but you should get enough protein.
Hey, I’m 14, 5’1, and 123 lbs. I am on the elite team at my dance studio so I need to do cardio. I don’t have a very high metabolism and I want to work at that. I have 6 1/2 minute routines so I really need to work hard.
I seem to have a problem with fat around my stomach. Do you have and tips? Or should I just do the exercise above?
Hey Tori, first of all, you are far from having a weight problem. If you do want to lose a bit weight, you need to eat little less.
The above workout can do the trick for you, but keep in mind you can always outeat your fitness:
https://evilcyber.com/losing-weight/exercise-weight-loss/
Thank you so much I will keep that in mind and do the exersice above.
Hey, I’m 15 1/2, 162 lbs and 5’10. I’m borderline healthy weight, I think, I have no muscle tone though. I’m trying to get results before I get back to school in 2 months. Any recommendations? (Results like abs, good back and shoulders, weight loss, get rid of facial bloating, toned butt, thighs, etc.) I’m not expecting anything magical, but atleast some visible improvements.
Do this workout and give it some time. Two months is a little short for results.
Hey, I am 16 and 9 months. I have a pot belly I want to remove first. Secondly, I want to lose some weight and build stength. What do you recommend me to do?
You should do the above workout and watch your nutrition:
https://evilcyber.com/losing-weight/secret-to-weight-loss/
You can’t, however, spot-reduce fat:
https://evilcyber.com/losing-weight/spot-reduction-myth/
Please what’s the best way to get abs and triceps muscle and how long should I do the program?
Should I increase my exceris or just stick to the regular?
Thank you
Hey Caleb, the best way is to do this program and giving it six months.
How to get abs I explained here:
https://evilcyber.com/fitness/how-to-get-six-pack-abs/
Hello, I just turned 17 and I’m about 5’7 160 lbs and I have a bit of fat mainly around my stomache but I’m not toned like at all. I plan on following the routine but is there any tips you can give me?
Hey Ben, there is more important tip I can give you is: stick with it. Those that don’t reach their goals are those that expect too much too soon.
HELLO TEENS! Hi I’m 16 and you could say that I am experienced in working out. But thats not the point, the point is that for the teens who want to lose weight I suggest cardio and a diet to help and you can also do weights if you like. For the teens who want to build muscle I suggest you start with a full body work out and about every other week add a little weight to it or more reps. If you are one of these people then I think you should work out for about 3 and if you dont see a significant amount of progress but have seen progress then do it for about 2 more months. Remember dont strain yourself
Im 5’7 and weigh 100 pounds give or take. I need to gain muscle because im very skinny and im fit but not that fit any helping suggestion’s on what to do to gain weight. I eat a lot.
Do the above plan and consider using this:
https://evilcyber.com/supplements/make-your-own-weight-mass-gainer/
Im trying to thin down. I want to gain muscle and thin my thighs down. but I dont know what to do. COuld you help
It’s all about calories in vs. out, but please remember you can’t spot reduce:
https://evilcyber.com/losing-weight/secret-to-weight-loss/
https://evilcyber.com/losing-weight/spot-reduction-myth/
I cant find anything strong enough to do pull-ups on I’ve looked all over my house and there are no good options and I cant buy a pull-up bar.
Are there any pull-up / chin-up like exercises I could do?
None of these options work?
https://evilcyber.com/fitness/pullups-without-bar/
Unfortunately no…
thank u for this plan!! i thought i culdnt go to the gym and now i can get muscles at home!!
Glad it helped! 🙂
Hey, I’m 14, about 6’1, and weigh 145 pounds. I’m tall and am told I have the capability to gain a lot muscle. I have had experience with working out, I run about 1.5 miles around my neighborhood twice a week or run on an elliptical at home for 30 minutes. In addition, I use 15 pound weights, but that is about all the lifting I do. I also do push-ups, crunches, and pull-ups (but I can’t do many pull-ups). I do fencing on Sundays and Thursdays, and I do volleyball on Fridays and Sundays. I want to know what more I can do to get into shape, because I want to tryout for my school football team next year. I don’t have a gym accessible, and am willing to spend some money to get more necessary equipment. A response as soon as possible would be greatly appreciated.
Hey Alex, keep up the volleyball and fencing (they will be your cardio), but step back a little on the elliptical and running.
Instead do this plan three times per week. When you fulfill the minimum requirements (30 push-ups, 7 pull-ups), proceed to the intermediate plan:
https://evilcyber.com/fitness/intermediate-home-workout-plan/
All you really need is a couple more plates for your dumbbells (that I presume you have).
should i do this before or after school?
Whatever time works best for you is the right time.
hey man I dont understand how do you want me to do the plan like what days in the week should i rest and what days should i workout like give me example sould i do all the workout plan in one day or what ? can you be more specific … thanks
Do it Mondays, Wednesdays and Fridays.
And yes, each time you do the entire plan.
hello forgot to ask you but is this going to stunt my growth in any way and will it affect my muscels in the future in any way such as pain or stunig growth etc THANKS FOR EVREYTHING
No worries, working out won’t stunt your growth:
https://evilcyber.com/fitness/bodybuilding-stunt-growth/
IS THIS GARNTEED 100%
What do you mean?
????
Hey I just turned 15 im in shape but my lil sis is fit but she wants to have muscles.Cause everybody laughs at her for being weak any advice?
She works out with me all the time but nothing works.
If you work out “all the time” you may be doing too much with her. Follow this plan and give it six months.
Hey, i’m of 16, having a hieght of 5’6. i want to increase my height, pls help me.
You can’t influence your growth, but you can make yourself look taller:
https://evilcyber.com/fitness/good-posture-exercises/
Dear Evilcyber,
Having searched many of the sites, after-all landed on your website!
I am 16, and getting a bit loose and passive! My teacher told me to do som e workouts as my body figure is getting out of shape! So, i am a real newbie… Don’t even know the a-b-c of exercise 😛 so, is this plan safe for my type of teens? And how much duration each day should i give? As i have devil studies!
Yes, if you don’t have any medical problems, this workout plan should work for you!
Hello evilcyber, in a set there is how many? Cause you keep saying do 3 sets but I don’t know how many is in a set, thanks.
One set is the number of times you can do it. If you can do 5, that’s your set. If you can do 6, that’s your set, etc.
Okay you said on the getups 8-15 reps per set, but you said 3 sets so I’m confused by what you mean. How many sets do I do. . .
I think we need to clarify “rep” and “set”: 1 rep is when you do the movements of an exercise 1 time. A set is the number of reps you do before you take a break.
Hi evilcyber,
Thanks so much for all the helpful info! Just have one question. Im a skinny enough guy – 6 foot 1, 175 pounds. I would like to start building muscle but also would really like to lose the fat around my belly/chest. Im going to workout 3 times a week, and do cardio on the in between days. How many calories roughly should i eat to build muscle but also hopefully lose my belly/chest fat? If i aim around 2800 ish will my the fat naturally go away because of the exercise? Or should i even be worried about it at the moment? Thanks in advance 🙂
Hey I’m 14 and trying to lose weight. I weight about 135 and I’m 5’0. I’m sick of doing boring work outs and it hurts to workout. I push myself everyday but its not working. What should I do?
Hi I am 15 and 3/4 and I weigh 153. My height is 5’3″ and I have weighed between 150 and 155 for the past 5 years. I would like to lose the fat in my thighs. I have no idea how to do this though. I am not a fan of working out a lot but I will if I have to. I tried not eating lunch at school and ended up weighing 148lbs. Then it went back up! Can you please help me figure out what I can do? I also have trouble getting motivated.
hi if i have abs already will this work to help me get more ripped
Hi I am 14 yrs. old and I weigh 140 at 5’10”. I would like to get on a diet and workout plan to maximize muscle and reduce fat. What do you recommend is the best solution to this???
Hey, I’m an elite hockey player and I want to get stronger. I’m 5’7 and 130. What should I do?
Hi evil cyber, I’m 15 and skinny.. I’ve gotten results in just a few short weeks but I seem to loose motivation easily, I would be willing to workout but I need motivation and a supplement list. Please help.
I’m 15, 5’7 and weigh only 116
Hey, I am james and i am 15. i am 5’4-5′ ish . I am 112 pounds, which is very skinny. will this workout help me?
Hey,i am 15. i am 5’4-5′ ish . I am 112 pounds, which is very skinny. will this workout help me?
hey, i am 6’1 inch about 127-135 ponds quit skinny so will this help me to gane weight.
Hi im a little overweight. I have slowly gotten a bit heavier over the years. Im 15 amd weight 70kg. Is diet a major part of this workout and how long before I start seeing results???
So i have a little birth defect on my left arm..so my therapist says i cannot do pull ups at all neither modified.so what other excersise can work the back/biceps? Planks?
So i have a little arm defect so my therapist says i cannot do pull ups at all so what can i do to replace the back/bicep excersise? Planks? I am 14 years old
I’m 12 years old and I weigh 85 pounds and I’m about 4’11, most of my friends workout and have six packs, I play many sports but because my season is over I decided to try to exercise, I have been for the past few weeks and I’m not seeing results, my fat goes to my stomach and I have been watching my calories and been working out for a few hours a day, I just wanna lose stomach fat but in trying really hard and not getting results, what do I do?
I’m 14 and I weigh 191. I start highschool in 2 weeks and highschool athletics is hard. I was going to do a workout plan to get me ready. But I would like to lose weight also. I don’t want to be super sore when I go to school though. What work out should I do?
hey i m 16 i m in standard 11 so u cn understand how long do i hav to study.
i m becoming heavier nd heavier by day nd i hav lost control over my diet so can u suggest me a diet chart nd some excercises plz….
hey i m 16 i m overwieghted i hav lost control over my diet so plz can u suggest me a diet chart nd some excersises
I need my six pack to be more visible what should I do
is getting 6 pack abs @15 years of age bad ?