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
I’m 16 year old girl I’m really skinny so I want to gain weight and also tone my body. What can i do to gain weight easily and is the above tone up workout suitable for me.
Why are you soo uncomfortable with your body u are perfect just the way u are
It can be unhealthy to be too skinny., Kopano.
You know you could put more good stuff on this website of course because its boring at all times please put more impressive things on here please and thank you gracias tu pinche madre
I am fat so would the Home Workout out for Girls work. I’m 10 years old
I’m fat to I’m not saying that lily fat it’s just that I’m with her and it’s just so frustrating to do this by the way I’m 11 and weigh like 115 lbs. my mom says that I’m not fat but I’m
you both may be a little chunky right now but because you are growing you will hit a growth spirt then you will maybe not lose any weight but you will get taller.If you dont want to get heavy then maybe go ride your bide for a while or go play sports, just stay active. Both you girls will be fine. 🙂
i could do with loosing some weight as i have a week of skiing holidays and it is 9h non stop i am 11 yrs old and what can i do
look sweety you guys are just needing a little groth speart I had the some thing when I was 11-13 I am16 going on 17 you just need to eat and get lots off sleep then do jumping jacks for 3 minutes then jog if you cant do it later try to jog for up to 15 or 20 minutes do it every day it may help
Thnks fr th day wrkout,i hpe it wrks
i am 17 year old girl and i am 241 pounds would this really work for me i mean i take a walk around town two to three times a week?
Hey Haley, I would very much focus on your diet and doing cardio in addition to your walks around town. If you are eating lots of fast food/drinking lots of soda, you might be surprised how many calories you are eating. If I were you, I would track what I ate in an online food journal and see how many calories you are eating. To lose weight, you probably need to eat around 1300-1500 calories or so a day. Don’t overdo it by eating too few calories, expect to lose about 1-2 lbs a week.
I am 13 and i am 190! how can i lose 20 pounds in 2 weeks
There is no safe way to do this. Expect to lose about 1-2 lbs a week by eating about 1300-1500 calories a day. That means if you go to McDonalds get a burger and fries but no large sizes. Or if you tend to eat a whole bag of chips at a time instead of that eat just a handful. Don’t eat lots of extra food, just what you need basically.
I’m from The Netherlands, I weigh about 49 kilo’s. Thats about 108 pounds. I’m 16 almost 17 year old. I know I don’t weigh to much, cause I am only 61,4 inches long.. So.. I’m tiny and thin, but I want at least a two/four pack(a sixpack not really) I already have a little bit of belly muscles, cause I do karate.. But will this work.. Cause I don’t wanna lose to much weight though..
I’m 156 cm.. (same as 61,4 inches)
I’m 14 about to be 15 and I’m 5″5 in a half 175 pounds idk if that’s good or not I’m kinda tall so idk but idk if this would work for me……but I’ll try it
hello, im 14 and trying to get a more toned body. being insecure is so easy to do now. i have acne so i hope starting a healthier lifestyle will sort of clean me from the inside. will be tryjng this. thanks!
I am 18 weigh56 kg and 165 cm. Hate my big belly and hips need to boost also my butt