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Home Workouts for Teens

Home Workouts for Teens

By: DJ Crino, Guest Blogger

Exercising regularly benefits virtually everyone. However, it’s particularly important that teenagers exercise consistently. Doing so establishes a foundation that will make staying fit throughout life a much more attainable goal.

That’s not to say teenagers need to spend what disposable income they have on gym memberships or fancy exercise equipment. There are in fact, many different exercises teens can perform at home to burn calories, build strength, and improve their overall health with simple and comfortable footwear. The following are merely a few noteworthy examples to keep in mind.


A squat may look fairly simple, but if repeated several times, it’s a much more intense exercise move than many people realize.

Luckily, you don’t need much space to perform squats. Start by standing with your feet about shoulder-width apart with your hands resting on your hips. Bend your knees, lower your glutes, and strive to reach a squatting position in which the area behind your knees forms a perfect 90-degree angle. Return to the standing position and repeat until you are too tired to continue.

Squatting and standing back up slowly may be the best approach if you’re just starting to adopt a fitness regimen. However, those who want to add a little more intensity to their workouts can perform squats in quick succession for a minute without stopping before taking a break. Just remember not to sacrifice form in favor of speed. To take advantage of the full benefits any type of exercise offers, it’s important to emphasize maintaining proper form at all times. This is also a basic safety issue.


Don’t dismiss yoga as being too gentle to deliver major fitness benefits. Although numerous factors will naturally affect how many calories you burn during a yoga session, including your weight and what type of yoga you perform, you can often burn anywhere from 180 to 460 calories in one session alone.

You also don’t need to necessarily take a yoga class to practice yoga. While it is always helpful to get instruction from an expert, if that’s not an option for you right now, you can still buy a yoga mat and simply follow along with the many different sessions and routines posted on YouTube. Because there are numerous different types of yoga, all of which vary in intensity, it’s a good idea to browse your options thoroughly before choosing one that appeals to you.

That said, this is another instance when you need to prioritize your own safety. Trying to perform certain yoga poses without the supervision of an instructor can be dangerous. Don’t attempt any poses that look or feel too intimidating.

Jumping Rope

The simplest exercises can often be the most surprisingly effective. Consider the example of jumping rope. This isn’t simply an activity reserved for children in phys ed classes. In fact, the average person can actually burn 10 calories a minute by skipping rope, making it one of the more efficient ways to lose weight. They’ll also be strengthening important muscle groups while doing so. This once again proves you don’t need very much equipment to get a very good workout.

Side Leg Raises

Get the most out of your yoga mat by using it for other types of exercises as well. For example, when you’re not in the mood for a full yoga session, you can still burn some calories and build a lot of strength with side leg raises.

This is one of the simpler exercises on this list. That said, it can also be more demanding than you might think. To perform the move, lay on your right side with your right palm holding the floor to stabilize you. Slowly lift your right leg as high as it can comfortably go. Point your toes while doing so. Slowly lower your leg, then raise it up again, performing as many repetitions as you are comfortable with before switching to the other side.

You can also modify side leg raises in many ways. For instance, if you want to work on your balance, instead of laying down on your yoga mat, you can stand up and raise your legs out to the side in a similar fashion. If you struggle to maintain your balance when first attempting this move, consider keeping a chair next to you. This will ensure you have something to hold on to if you need additional stability.

Some Final Tips

These examples should make it clear that getting fit as a teen is much simpler than many realize or imagine. If you can’t justify spending money on a fitness club membership or home gym, you can still use the space you already have to start embracing a life of fitness today.

That said, there are certain essential points you should keep in mind when doing so. Make sure you choose to work out in a space where you won’t run the risk of injuring yourself by banging against a wall or object. If you live with other people, you of course also want to choose a space and time to work out where you won’t disturb the other occupants of your home. Because you are almost certainly going to work up a sweat when exercising, you should also make a point of cleaning your space after every session.

It’s worth noting that you may not always feel motivated to exercise. This is understandable. However, to make fitness a part of your overall lifestyle, you need to exercise even when you would rather not. Maintaining a regular routine is key. Thus, you should prepare for these instances by making a playlist (or several) of music that pumps you up. Research actually confirms that simply listening to some of your favorite tunes during a workout session can significantly boost both your energy and motivation levels.

Most importantly, remember the value of committing to fitness. People who exercise regularly are less prone to everything from heart disease to dementia. The sooner you start exercising, the better the odds you’ll take full advantage of doing so throughout life.

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