Home Workout For Girls
In this article you’ll find a workout for girls that will do the job for most teenage girls, but we’ll also look at some of the common myths female teens have about exercise.
Girls And Fitness
Whenever teenage girls ask for workouts they can do at home, there are mostly two reasons why they want to get into it:
- To lose weight
- To tone their body
Let’s first address these one by one before we get to the workout plan for girls, because you could be wasting a lot of time if you are not clear about what exercising can do for you and how.
Exercise And Weight Loss
Exercise burns a lot of calories, but eating can put in even more. If, for example, you go jogging for an hour at a moderate speed, you burn around 450-500 kcal. However, eating that many calories in form of a Big Mac takes only five minutes.
You can exercise all you want, and it will make you fitter, but it won’t make the slightest difference on your weight, if you don’t have the calories in vs. calories out part under control.
Toning Exercises
When girls and women say “toning exercises”, they usually mean that they want no flab under their arms, on the thighs or buttocks etc.
What some fitness trainers then tell them to do is use light, little weights and do lots and lots of repetitions with them. But this will do nothing to get you where you want. What you really have to do is a) reduce the fat layer that covers your muscles, and b) do exercises with weights that are big enough to be challenging:
The Home Workout For Girls
Now that we have all that out of the way, here is a home workout plan for girls that combines cardio and strength training, covering all your bases, written by Tatianna. The links will take you to detailed explanations of each exercise:
| Day | Workout |
|---|---|
| Monday | Warm-up 5-10 minutes. 2-3 sets of Elbow Planks 1 minute each. Lower Body Body Weight Workout + Light Cardio 15 minutes. Stretching – 5-10 minutes. |
| Tuesday | Warm-up 5-10 minutes. 2-3 sets of Planks 1 minute each. Upper Body Workout + Abs. 2-3 sets of Planks 1 minute each. Stretching 5-10 minutes. |
| Wednesday | Active Rest |
| Thursday | Warm-up 5-10 minutes. 2-3 sets of Elbow Planks 1 minute each. Lower Body Body Weight Workout + Light Cardio 15 minutes. Stretching – 5-10 minutes. |
| Friday | Warm-up 5-10 minutes. 2-3 sets of Planks 1 minute each. Upper Body Workout + Abs. 2-3 sets of Planks 1 minute each. Stretching 5-10 minutes. |
| Saturday | Full Body Stretching – 20 minutes ( This is very important, because longer stretching is necessary at least once a week, this really helps your muscle to develop and heal much faster. ) |
| Sunday | Complete Day Off |
“Active Rest” means you do a light activity that isn’t really fitness. A half hour walk through the park would already qualify.
Be Safe And Sound
Remember that more is not always better. Your body gets stronger not during the time you work out, but after. If you were to decide that you want to compress this entire plan into three days and then repeat it, you’d probably just burn out or injure yourself.
Last but not least, starting fitness is a big change for your body. It’s always a good idea to see your doctor and get a check-up before you get into exercising.
Picture courtesy of Ashley Sturgis.
121 Comments
Awesome workout plan! I wish I had known about how important establishing a fitness routine was when I was much, much younger. I took my fast metabolism for granted and never considered fitness.
Yes, indeed. Getting into a rhythm and routine when to do it and what to do makes it much easier.
Seems very doable and effective!
Just wondered however, where is the time for texting about boys, doing hair, and putting on makeup??
LMAO, J, you are such a macho! 😀
Thank u, this helped me alot! Its crazy how much I trained with little weights for nothing!!
Excellent! Keep going strong! 🙂
Is inline skates too much on active rest day? I want to lose 12 lbs quickly.
You should take it easy on that day. Only if it doesn’t push you too hard, you can do that.
thank u for this plan i do it for two weeks and it works great!!!! xoxoxo <3
Glad to hear that! 🙂
I really hope it will work. I hate having to go plan to plan to plan it is just so much more complicated.If it works it will make my day. But let’s hope so. Did it work for you guys? Let me know
See Becky above 🙂 It should work, but you have to find out if it does the job for you too!
Hey 🙂
I wanted to ask if I should modify the plan slightly because I go horseback riding 4 times a week, and I have Physical education twice? So basically on tuesdays i’d be doing class, riding and workout. I’ve always had Clases and Riding though, so by now they get me to a level slightly higher than the warm up would (over the course of an hour). I would really like to be able to do this, its a great plan and finally something I can do at home!
Do the workouts from Mondays and Fridays, that gives you an upper and lower body workout once a week in addition to the PE. You can arrange them to best fit with your PE.
hopefully this works 🙂 I really NEED to get into shape for track!
It should certainly help you, Elli! But keep your main focus on running. After all, you get better the most at what you do the most 😉
Are you a fitness man, or do u just like talking to people?
I happen to run this site 🙂
I love this plan it sounds like it would work for me
Then get going, hon! 🙂
did this help anyone lose weight and if yes how much in wat amount of time
It will help you lose weight as it burns quite a number of calories, but you have to have your nutrition under control, as said in the beginning.
What age range is this plan based on? also what would be healthy eating?
12 years and up.
Healthy eating is explained here:
https://evilcyber.com/nutrition/what-is-healthy-nutrition/
Hi, I was just curious if this is good for a beginners workout? I am extremely overweight and I want to do something that starts off easy then gets harder, but I don’t know much about health and fitness…
thanks 🙂
If you are very overweight, this might be too much for you right now. Start fitness with doing a bit of cardio:
https://evilcyber.com/fitness/how-to-start-cardio/
But most important is getting your eating habits under control:
https://evilcyber.com/losing-weight/secret-to-weight-loss/
Sorry this is a bit late… but thank you 🙂
Nona, I was just wondering – how did you find it? I am overweight too, and most workouts I’ve tried, I’ve quit because of the difficulty!
(I’m gonna start this today, so I might know by the time you reply ;))
I hope it works well for you, Rose! 🙂
What is the different between this workout and the other one for teenagers here –
https://evilcyber.com/fitness/home-workout-plan-for-teenagers/#comments
is one better for certain people than the other?
Thankyou!
Heah Tina, this one here emphasizes cardio more, but you can certainly do either one.
I have another question.I also do gymnastics tuesdays and fridays for 3 hours so what would be a proper workout schedule for me?
Thank you!
In that case you should go for the other teen plan, because the gymnastics will be you cardio part. The strength training bit you should do two or three times per week, but on separate days.
Hello. I’m a nineteen year old female standing at 5’6″, and currently I weigh 230LBS. I know I’m extremely over weight, and I can’t even stand to look at myself anymore. I feel myself getting more and more depressed, yet I don’t know where to begin with my weight loss. What do I do? :(((
What you should do? First thing: congratulating yourself for wanting to change! 🙂 Every journey starts with that first step and too many don’t dare to.
So hold your head high and read through this, as it explains all you need to know in detail:
https://evilcyber.com/losing-weight/secret-to-weight-loss/
Also, know that you are beautiful no matter what you weigh. Don’t forget that.
Do you have any motivation ideas because I want to lose a little weight, but don’t have much motivation because I don’t really enjoy exercise…. thanks!
We have tons of ideas for motivation 🙂
https://evilcyber.com/fitness/fitness-weight-loss-motivation/
https://evilcyber.com/fitness/fitness-motivation/
https://evilcyber.com/fitness/5-ways-find-workout-motivation/
if i do this routine can i add some things to it to help a little more?
You should do the plan as is. Once it becomes too easy, go for the intermediate plan for women.
Hi! 🙂 Im not um, I guess, satisfied with my body. So I know I need to start exercising. And I found this. And it seems great! I don’t know much about P.E. So, I was wondering, what would count as light cardio?
Anything that gets your heart rate up a bit 🙂
I think you might find this explanation useful:
https://evilcyber.com/fitness/what-is-cardio/
Hey I’m chantelle. I’m 16. I am 5’2″ and 170-175 ( it changes between the two) I checked a BMI chart and a good weight for me I think would be 125 pounds. My family aren’t really much help with supporting my weight loss decision. Meaning they buy tons of stuff that’s not really healthy and we have a MAJOR money budget do you have any tips or advice for how I can eat healthier and lose this weight?
Hey Chantelle, if you can’t influence what foods your family buys, your best bet is to eat less of what is available. Lose weight you can actually do with any food:
https://evilcyber.com/losing-weight/secret-to-weight-loss/
Thanks 🙂 that helped.
Wait so is this for weight loss, toning or both?
These are related. I think this explanation of toning can clarify:
https://evilcyber.com/fitness/how-to-tone-your-body/
I’m about 5’3 and currently 155 pounds.I want to lose weight (about 20-40 pounds)for my highschool graduation.I have not been particularly active,do you think this workout schedule is suitable for a beginner?
Yes, this is a beginner workout.
I am 5ft1 right now and I weigh 96 pounds. I am 14 and I would just like to lose six pounds and become stronger ( I actually can only lift 3 pound weights without feeling a strain and I can’t do more than three good real push ups). Would this work for me?
Yes, it should. However, you already are almost underweight. Instead of concentrating on losing weight, you should put your focus on building muscle. It will make you look indefinitely better.
I’m 10,yet I am almost a professional dancer,I’ve been doing sports since I was 5,still I want to make sure if I can follow this program.so,can I?
I am ten,yet I am almost a pro dancer,I am used to sports,I’ve been training since I was five,I was wondering is this program appropriate for me?
If you are in good health and if your parents are ok with it, yes.
Thank u
How many weeks should I repeat this.
Will this plan really tone m y body, or is this just a beginners plan to get used to fitness?
It gets you on the way. How to get toned is explained here:
https://evilcyber.com/fitness/how-to-get-toned-at-home/
Hi evilcyber,
I just started this program to get toned/fit and I was wondering if playing the game Just Dance is alright for light cardio? What could I do for 5-10 minute stretching? Also, how do I know if this workout plan is too easy for me? How do I know if I am a beginner? What is a “set” of planks?
Thanks, Yasi
A set is how many times you do an exercise. For example, if you do four push-ups and then take a break, then you did one set of push-ups.
For stretching you can do a shorter version of the 20 min routine.
Will this help me get a six pack or at least abs?
It helps, but only if you have your nutrition under control:
https://evilcyber.com/fitness/how-to-get-six-pack-abs/
Im goin to try this an see how i get on with it x
Hi! I’m 17 and currently weigh 54kg, my height is 5’2″. School starts in 3 weeks and I wanna lose 5kg by then. If I follow a good nutrition plan (eating healthily) will following this workout diligently help me lose 5kg in 3weeks?
The maximum healthy amount of weight you can lose per week is 1 kg.
Because you can gain weight from healthy food, too, you should watch your calories:
https://evilcyber.com/losing-weight/secret-to-weight-loss/
BTW, your weight is perfectly in the normal range. I’d say concentrate on working out and getting fitter, not on losing weight.
Hi. I’m 13 and on the shorter side for my age, but not dramatically. I play soccer and I really need to get fit before the season starts, and soccer training only helps so much. I was wondering if this would be the right routine, or if there is another workout that would suit me better? Thanks 🙂
Hey Gemma, soccer is a lot about endurance, so leave the short cardio sessions out of the proram and instead go for 2 – 3 runs per week. Depending on how fit you are at the moment, they should each be 30 to 60 minutes.
Ok thanks!
Hi.im 18 girl and currently weigh 63 kg , my height is 5’4″.do the exercise help me lose weight ? , and btw( little bit off the topic ) but i just want to know whether i can increase height at my age now , if so does your web have any exercise to help ? Thank you
Exercise can help you lose weight, if you have the calories under control. These will help you do it:
https://evilcyber.com/losing-weight/exercise-weight-loss/
https://evilcyber.com/losing-weight/secret-to-weight-loss/
will this help me loss weight fast ???? if not what will ??? I NEED HELP :-…..(
For the lower body training, do we still do all that three times? For beginners.
Yes, you do.
Just wanted to say thanks! Did the plan for four months now and it made a lot of difference!
Excellent! 🙂
We all burn and metabolize carbohydrates different …while some people may burn that amount a great many others will either burn lower or higher depending on how your body responds and breaks down carbs and fats.
We are all different and unique ..one size does not fit all.
No, we don’t.
What tips do you have for the girls who want to lose weight but find it hard to motivate themselves and is usually lazy at heart?
What time of day would be best to do these workouts?
When you are rested and concentrated.
Hey. So, I was wondering when the best times to do these workouts were. Soon I will be starting school and would like to carry through out the plan even during the school year.
The best time is when you are rested and have your full concentration on the workout.
That is way more important than doing it in the morning, afternoon or evening no matter what.
So if I were to do exercise after dinner, is that good. Or before dinner?
Im 16 looking for a workout that will tone my body and im trying this out right now! Almost been doing it for a week and im hoping it will work out! Will update when/if i see results :)))
Hope it works great for you! 🙂
Hi there, I am 14 and recently stopped rowing because it was getting to difficult for me to get there. I have not been paddling for 3 weeks and have already noticed that I am not as toned as I was. I am quite slim though. I also have exercise induced anaphylaxis and am worried that I won’t be able to do this workout. Is this workout ok for me to do and will it help get rid of cellulite haha?
Hey Soph, anaphylaxis is a serious condition and if it’s related to your exercising, anything you do you should discuss with your doctor.
Getting / being toned is a question of body fat level and training the muscles:
https://evilcyber.com/fitness/how-to-tone-your-body/
Hi! Just wanted to know, if I eat oatmeal cereal for breakfast, a subway sandwich for lunch and like pasta with salmon for dinner everyday, is that a good diet (plenty of veggies included in the lunch and dinner haha). That together with this workout for 2 weeks… Would it get me in shape in time for Christmas? I really wanna slim down by then haha, hopefully lose at least 2-3 kg? I’m not very overweight but I’m a bit chubby. I’m 17 and currently 56-57 kg, and my height is 5’2″. Please help! Thank you 🙂
Hey Marie, from your stats you don’t sound “chubby” to me. But yes, losing 2 kgs until Christmas is possible with this, if the above is all you eat and you do the workout.
How long would this take to start to show improvements on your body?
You will feel better immediately, but visible results take up to six months.
Hey,
I really want to do something about my body. The thing is that I want to do some gym, but I can’t be bothered. I’m only 14 and I would like if someone could please give me some easy advice, not to build up muscles, but I want to make my thighs a bit thinner, and my stomach a bit more flat! Please is anyone has anything easy and that will work for sure email me at: roxstar9396@gmail.com
Thank you!!
Try running 2-3 times a week for 10-15 minutes, then start to build up your running time.
Is it good to exercise everyday, for half an hour, or just a few days a week, for half an hour? Please let me know. I want to get into a routine, but I am struggling to find the right exercise to do 🙁
Angie, why don’t you try the plan above?
Do you think it will work? Because I’m desperate for something to work on my thighs, and stomach more. Please if there is anything else, I would be thankful for you to help me out! 🙂
Yes, it should work, insofar as it will make you fitter.
However, you can’t spot-reduce fat:
https://evilcyber.com/losing-weight/spot-reduction-myth/
Okay thank you very much 🙂
Hi I’m a 14 year old girl. I’m 176cm tall (so quite tall) and I weigh 74kg. I do taekwondo (which involves aerobic exercise, strength, and flexibility) 2 times a week for an hour at a time. Also am an assisting instructor for taekwondo for little kids which is 2 times a week for an hour at a time also. I have Physical Education also for 3 times a week for around 45 minutes, but sometimes we have health instead and this will only be for half of the year. I really want to get healthy and feel good :)Should I be following this as well as what I’m doing? Or is what I’m doing enough?
Thanks in advance 🙂
Zoe
Hi 😀 This is actually a really nice workout plan but I want to ask if this can work for teenage girl beginners as well? Thank you. 🙂
Hey, I turned 15 in February and i currently weigh in at 57kg and i am a height of 5 ft 2.I have no idea whether that weight is healthy for my age and height? I do street dance once a week for 2 hours and whenever i am competing i train for hours on end. Due to having done dance most my life i have quite large muscly thighs and i feel i stick out cause I’m quite short. How can i slim down my thighs and stomach as well as toning up my stomach?
Thanks Emily
Is it safe to do this along with an 8-week beginner running program? Also, if it is, which should come first?
My daughter has made it into her school’s show choir. The director sent a msg letting them know they have 20 days to get ready. My daughter is not overweight, and she is fairly tone; however, I think she would benefit from a workout routine before 5 days of daylight to dark rehearsals and training. Would this be a good workout to help her prepare?