21 Best Workout Plans For Teenage Girls – Tips & Exercises

According to the U.S. Department of Health and Human Services, teens should do exercises at least 60 minutes in a day. Parents should encourage their teenage girls to do the exercises for their fitness. Working out as a teenager can be intimidating, especially for teenage girls. Not only are there so many different kinds of workouts to choose from, but also there’s the pressure to find something that works and fits into our busy lives. But don’t worry! We’ve got you covered with some of the best workout plans for teenage girls.
Let us look into detail about the workout plans for teenage girls and their benefits.

Benefits Of Workouts For Teenage Girls:

  • Regular exercises and physical activity will help the teen girls to maintain a healthy lifestyle.
  • Regular exercise can give teenagers improved body image which leads to greater self-esteem.
  • Helps in controlling weight.
  • Exercise helps release endorphins, chemicals in the brain that make us happier and reduce stress levels
  • Improves mental health by reducing the risk of depression.
  • Reduces the risk of heart problems.
  • Helps the body to manage the sugar and insulin levels.
  • Improves the functioning of the brain.
  • Improves better sleep.
  • Strengths the muscles and bones.
  • Improves cardiovascular fitness.
  • Helps in maintaining a healthy weight
  • Improves mental health

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15 Best Workout Plans For Teenage Girls:

Here are some popular workouts for teenagers, along with their steps:

1. Jogging And Running

Regular running and jogging for teenage girls will help in many ways.

Jogging and Running

  • Initially, start with walking. Do at least for 30 minutes per session.
  • Allow six weeks to build up a running.
  • Next try to increase your jogging time each session, and alternate between walking and jogging.
  • Try to drink plenty of water before, during and after the jogging and running.
  • Do this minimum five days in a week.
  • Apply sunscreen to exposed skin areas.

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2. Push-ups

Push ups

  • Begin with your chest on the ground.
  • Stretch your feet toward your butt.
  • Maintain a straight line from your knees to head.
  • Here, the upper arm should be a 45° angle with the torso.
  • Slowly stretch your hands to fully extend the elbows.

3. Sit-ups

sit ups

  • Begin this workout by lying on your back and the knees bent.
  • Keep your fingertips on the back of your ears.
  • Lift your torso up close to your thighs.
  • Lower your torso down to the floor, so you are back in the starting position.
  • Do three sets in a day and each set 10-15 reps.

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4. Stability Ball Workout

stability ball workout

  • Lay with your chest on the stability ball.
  • Keep hands on the ball at the sides of your chest.
  • Keep your toes on the floor, stretch your legs straight.
  • Push your body up until the arms are almost straight.
  • Remember that you do not lock your elbows.
  • Hold and balance for two seconds.
  • Slowly return to the starting position and repeat.

5. Strength Training

Teens workout plans Strength Training

  • Warm up for 5 to 10 minutes before each session.
  • If you are just beginning with the strength training exercises, start with pushups, squats and sit-ups.
  • Workout with weights about three times in a week.
  • Learn the correct technique to do this activity under the supervision of an expert.

6. Squats

Workout plans teens Squats

  • Stand with your feet shoulder-width apart
  • Lower your body down as if you were sitting back into a chair
  • Keep your weight in your heels, and your back straight
  • Push back up to the starting position
  • Repeat for the desired number of reps

7. Lunges

Teenage workouts - Lunges

  • Stand with your feet shoulder-width apart
  • Step forward with one foot, lowering your back knee toward the ground
  • Push back up to the starting position and repeat with the other leg
  • Continue to alternate legs for the desired number of reps

8. Jumping Jacks

Workouts for teens - Jumping Jacks

  • Stand with your feet together and your arms at your sides
  • Jump and spread your feet out to be wider than shoulder-width apart
  • Simultaneously, raise your arms above your head
  • Jump back to the starting position and repeat for the desired number of reps

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9. Plank

teens exercises - Plank

  • Start in a push-up position but hold yourself up on your forearms instead of your hands
  • Keep your body in a straight line from your head to your heels
  • Hold this position for the desired amount of time

10. Mountain Climbers

teens workout - Mountain Climbers

  • Start in a plank position with your hands placed slightly wider than shoulder-width apart
  • Quickly bring one knee toward your chest, then switch to the other leg
  • Keep switching legs for the desired number of reps
  • Try to maintain a straight body line from your head to your heels

11. Burpees

  • Start standing with your feet shoulder-width apart
  • Squat down and place your hands on the ground in front of you
  • Kick your feet back so you are in a push-up position
  • Do a push-up
  • Quickly jump your feet back to the starting position
  • Stand up and jump into the air, reaching your hands overhead
  • Repeat for the desired number of reps

12. Tricep Dips

  • Find a sturdy bench or chair
  • Place your hands on the edge of the bench, fingers pointing forward
  • Slide your butt off the bench, keeping your legs bent at a 90-degree angle
  • Lower your body down by bending your arms
  • Push back up to the starting position by straightening your arms
  • Repeat for the desired number of reps

13. Leg Raises

  • Lie on your back with your legs straight and your arms at your sides
  • Lift your legs up so they are pointing toward the ceiling
  • Lower your legs back down, but stop just before they touch the ground
  • Repeat for the desired number of reps

14. Bicycle Crunches

  • Lie on your back with your hands behind your head
  • Bring one knee up toward your chest while twisting your torso and bringing the opposite elbow toward that knee
  • Switch legs and repeat, simulating a pedaling motion
  • Repeat for the desired number of reps

15. Russian Twists

  • Sit on the ground with your knees bent and your feet flat on the ground
  • Lean back so your torso is at a 45-degree angle to the ground
  • Hold your hands together in front of your chest
  • Twist your torso to one side, then the other
  • Keep twisting back and forth for the desired number of reps
  • To make the exercise more challenging, you can use a medicine ball or weight plate.

16. Jump Squats

  • Start with feet shoulder width apart in a squat position, then jump as high as you can and land softly back into the squat position.
  • Repeat 10 times.

17. Mountain Climbers

  • Get into a plank position, bring one knee up towards your chest then alternate legs quickly like running in place.
  • Do this for 30 seconds.

18. Burpees

  • Begin standing upright, drop down into a low squat and put your hands on floor before kicking both feet back so you’re in a push-up position.
  • Then jump your feet towards your hands and stand up, ending with an explosive jump reaching arms overhead.
  • Complete 10 reps.

19. Skater Hops

  • Place a box or bench behind you about 18 inches off the ground, start by bending knees slightly before jumping onto the box landing softly with two feet simultaneously and stepping down slowly afterwards.
  • Repeat 8 times.

20. Skater Hops

  • Start from a standing position and hop side to side over an imaginary line while extending opposite arm forward each time you switch sides (like ice skating).
  • Make sure not to touch your non-working foot to the ground throughout the duration of exercise
  • Complete 20 jumps per set!

21. Bridge pose

  • Lie face-up while bending knees, place feet flat on floor about hip distance apart
  • Squeeze glutes together as you press through heels and lift hips upward towards sky
  • Stay here holding bridge pose as long as comfortable whilst keeping breath smooth and even.

It’s important to choose exercises that are appropriate for your fitness level, and to start with a warm-up and stretch before any workout. It’s also important to listen to your body and avoid pushing yourself too hard, especially if you’re feeling pain or discomfort.

Different Types Of Workouts For Teenagers

When it comes to teenage girls and working out, there are a variety of different workouts that can be done. Some workouts involve minimal equipment while others may require more complex training tools.

1) Cardiovascular exercises help with heart health and weight loss by increasing the rate at which your body burns calories. This type of exercise includes activities such as running, biking, swimming or even jumping rope.
2) Weight-bearing exercises like squats, lunges and pushups build muscle strength and tone muscles.
3) Plyometric exercises like box jumps, burpees and jump squats involve explosive movements that improve speed and power; this is especially beneficial for athletes who play sports.
4) Core strengthening exercises strengthen the abdominal muscles to stabilize the spine; these include plank variations or side planks.
5) Stretching exercises helps keep joints flexible in order to avoid injury during workout routines.

Guidelines For Choosing A Suitable Workout Plan

When it comes to teenage girls, choosing the right workout plan is essential. If you don’t pick one that fits your lifestyle and goals, then you won’t be able to stick with it and make progress. To help you find a suitable plan, here are some important guidelines to consider:

First, think about what type of exercise appeals to you. Do you enjoy being outdoors? Are weightlifting exercises more interesting than cardio? Or do you prefer something in between like HIIT or CrossFit? Consider these factors when selecting an activity and ensure that the workouts will motivate and challenge you.

Second, always consult a doctor before beginning any new routine. Ask for their advice on which activities are safe for your age, fitness level, and health condition. They may even recommend certain types of movements that can benefit your body most effectively. Additionally, if you have any dietary requirements due to medical conditions or allergies, let them know so they can provide further guidance on nutrition as well.

With these tips in mind, finding a suitable workout plan should be easier now. Make sure to take time researching different options until you find one that matches both your needs and preferences – this way it’ll become part of your long-term lifestyle rather than just another fad diet!

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Tips For A Safe Workout Plan For Teen Girls:

Here are some tips that help your teenage girl to have a safe and healthy workout routine.

  • Initially can start with small exercises like taking stairs instead of elevator, walking while talking on phone or reading.
  • Make the exercises more fun by listening to music.
  • Try planning the workouts with family or friends, instead of doing alone.
  • Always keep tracking the workouts you have done.

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Absence of physical movement could be a potential hazard factor for cardiovascular ailments and stoutness in the young ladies and young men. While normal physical action in immaturity helps in keeping up a solid and dynamic life later on. Working out improves your physical wellbeing as well as upgrades your psychological wellness.

Importance Of Nutrition When Exercising

Nutrition plays an important role when it comes to the success of any workout plan. Eating a balanced diet that is rich in vitamins and minerals will ensure teenagers have enough energy for their workouts. It’s also essential for building healthy muscle mass, improving overall performance, and aiding in recovery after exercise.

There are some key points to remember when fueling up before hitting the gym:
– Eat complex carbohydrates like whole wheat breads and oats as they’ll provide sustained energy throughout your workout session.
– Consume lean proteins such as chicken or fish which help build muscles while providing much needed amino acids.
– Add fruits and vegetables to get vital nutrients and fiber into your diet.
– Stay hydrated with plenty of water – dehydration can make you feel weak during exercise so keep sipping on fluids throughout your session!

By following these simple steps, teenage girls can take advantage of all the benefits physical activity has to offer whilst fuelling their bodies correctly for optimum results. With proper nutrition, teens can maximize their workouts no matter what type of program they choose to follow!

Teenage Workouts – FAQs

How often should teenagers work out?
It’s recommended that teenagers get at least 60 minutes of moderate to vigorous physical activity every day. This can be spread out throughout the day, and can include a combination of structured exercise and more informal activities, such as playing sports or going for a walk.

Is weightlifting safe for teenagers?
Weightlifting can be safe for teenagers if it’s done correctly, under the guidance of a coach or trainer. It’s important for teenagers to learn proper form and technique, and to use lighter weights at first before gradually increasing the weight as their strength improves.

What are the benefits of exercise for teenagers?
Exercise has many benefits for teenagers, including improved physical health, stronger bones, reduced risk of chronic diseases, improved mental health, and improved academic performance. Exercise can also help improve self-esteem, reduce stress, and increase energy levels.

What should teenagers eat before and after a workout?
Before a workout, it’s important for teenagers to eat a nutritious meal that provides energy, such as a sandwich with peanut butter and jelly, or a bowl of oatmeal with fruit. After a workout, it’s important to eat a meal that provides both protein and carbohydrates to help rebuild muscle and replenish energy stores. Some examples include a turkey and cheese sandwich, or a smoothie made with yogurt and fruit.

How can I make exercise more fun for teenagers?
There are many ways to make exercise more fun for teenagers, such as finding a workout buddy, trying new and different activities, playing sports with friends, or listening to music or a podcast during a workout. You can also set goals for yourself, such as running a certain distance or lifting a certain weight, and track your progress over time.


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