No-Gym at Home Workout for Teens

First, teens should do 30-60 minutes physical activity daily. Most from the activity should be moderate to vigorous aerobic activity. Aerobic activity are anything that gets your heart going as if biking, dancing, or running. So take some minutes for a few strength training.

You can do this  workouts at home. There’s no equipment needed, expensive gym fees, or lots of time.

Home Workout for Teens

 No-Gym at Home Workout for Teens

Jumping Jacks

the muscles worked by these great all over body exercise: soleus, hip adductors and abductors, deltoids, lower trapezius, pectorals major, rectus abdominals, hamstrings, quadriceps, biceps brachia, upper trapezius.


Squat is a excellent workout for training the lower body and core muscles, whenever done regularly they help to define thighs and buttocks.


 A total lower body workout them increases muscle tissue, shapes the lower body, gives a lot flexibility in the hips and too helps to strengthen the core.


Plank helps you to build strength in your core, upper and lower body so it is a good full body workout.


Crunches helps to tone and strengthen your core, improves your posture, trims down your waist and increases your balance and stability.

Push Ups

This helps to shape and tone your shoulders, triceps and glutes, strengthens the chest and helps to tone and tighten your core.

High Knees

High knees brings your heart rate up, increases the metabolism and helps you burn more calories throughout the day.


If it does not challenge you, it will not change you. While you feel like giving up, step it up, keep going/push yourself. You’ll like the results while you’re persistent.

Do not try to work out each day of the week. You should work in at least 2 or 3 days of rest total per week. Give your body time to rest and build muscle! Your resting time are essential.

Find a partner! Studies show if you’ve somebody else pushing you and doing the exercises with you, then it is going to be easier to stay on track.

Set a goal. “Getting in shape” doesn’t always mean losing weight, unless that’s your personal goal. A proper goal for you may be overall fitness and stamina, staying power, and to achieve that, you’ll exercise and keep your nutrition very lean and low in carbs, sugars and fats.

Drink more water. These will clear your skin and help you flush those last pounds – you’ll notice the difference.