Healthy Fitness Routine for Teenagers. 7 Most Effective Workouts


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As a teenager, one of the best ways to keep your body healthy is by doing exercise.

It boosts your mental and physical health , builds muscle, and also improves blood circulation. This article will help you with some of the most effective workouts that can be done at home or even daily.

A young boy and a girl in a fitness outfit are standing in a plank

1. Jumping Jacks

Jumping jacks are one of the simplest yet very effective exercise routines for beginners and advanced athletes alike. All you need is a jump rope which costs around $10-15 from any sporting goods store.

  • You start slowly jumping up and down while holding onto the rope, then gradually increase the speed until it becomes almost impossible not to move faster.
  • The more intense the workout gets, the better shape you’ll get.

Jumping Jacks are great for teenagers because they burn calories fast without putting too much stress on their joints. They also improve coordination and balance skills.

2. Squats

Squatting is another excellent exercise routine that works out all major muscle groups, including legs, butt, thighs, arms, back, etc.

  • Start by standing straight with feet shoulder-width apart. Then bend forward, keeping knees bent slightly.
  • Now squat down till your thighs are parallel to the floor and hold this position for about 30 seconds before getting back to your starting position.
  • Do ten repetitions and repeat three times. If you feel like adding resistance, use dumbbells instead of just bending over.

Squats are a tremendous teenage workout routine because it helps teenagers build strong bones and develop good posture.

3. Push-ups

Push-ups work out chest, shoulders, triceps, biceps, abs, and core. They are simple but highly effective.

  • Lie flat on the ground face up with hands placed directly under your shoulders.
  • Bend elbows, so they form a 90-degree angle. Slowly lower yourself towards the floor.
  • Once your chin touches the floor, raise yourself back to the starting position.
  • Repeat 15 times. For added difficulty, try performing them without touching the floor first.

Teenagers benefit from this workout routine because it builds strength and endurance.

4. Lunges

Lunges are an excellent way to strengthen leg muscles, especially if you have weak ankles.

  • Stand upright with both feet together. Step forward with your right foot and place your left knee behind you.
  • Keep toes facing front and lean forward, placing palms on the floor. Take small steps forwards, maintaining balance. Make sure to step only when there’s enough space between your heels and toes; otherwise, you’ll fall.
  • Continue lunging for 20 reps per side.

If you’re a teenager looking for ways to lose belly fat, then lunges are perfect for toning those areas.

5. Sit-ups

Sit-ups are probably the most straightforward abdominal exercise ever. Of course, this is only in theory; they become very intense as you increase your frequency.

  • Simply lie flat on the floor and lift your upper half off the surface. Hold this position for 5 seconds and return to the lying stance.
  • Try to do 50 sit-ups every day.


Sit-ups are an effective way for teenagers to tone their stomach areas and reduce body weight. It helps to keep your metabolism high which means fewer chances of gaining extra pounds later in life.

6. Crunches

Crunches target stomach muscles and improve posture.

  • Lie flat on the floor and place your hands on your chest. Keep your back straight, knees bent and feet hip width apart.
  •  Your torso should remain completely still throughout the entire movement. Crunch upwards, lifting your rib cage away from the floor.
  • Return to the original position and crunch downwards.
  • Repeat these movements 60 times.

Young girl is exercising at home on a pinky mat

For a teenager, you can do crunches anywhere at any time. You don’t need to go to the gym or even home. Just make sure that you get plenty of sleep each night. A good sleep routine will help prevent muscle soreness after doing crunches.

7. Plank

The plank targets core strength and improves stability. It also helps build a firm grip and endurance.

  • To perform a plank, simply lie flat on the floor with forearms resting on the floor.
  • Raise body weight using your arms and keep your body rigid. Maintain this position for at least 1 minute or longer, depending upon how long you can sustain it.

Planks will help tone your whole body. Teenagers who do planks experience better concentration levels during school hours. They feel more energized and alert than usual.

In conclusion, teens should include exercises like push-ups, pull-ups, squats, lunges, crunches, and planking into their daily workout routines. These exercises not only help develop overall fitness but also boost self-confidence. So what’s stopping you? Start working out today.