Having teens at home has shown me how important it is to find a workout for teens that feels more fun than forced. I’ve seen how quickly they lose interest when something feels like a chore, so I started putting together routines that actually keep them moving and engaged without overwhelming them.
Whether they are trying a teen gym workout routine or need a quick workout between school and homework, these ideas are simple, flexible, and easy to stick with. Some don’t require any equipment at all, which makes them perfect for an at home workout plan.
This list came out of a real need to create something doable and enjoyable for teens. If you are helping build a teen workout plan that encourages consistency without pressure, these fun and active routines are a great place to start.
Workouts For Teens
Bodyweight Exercises (Great for Beginners)
Bodyweight exercises are ideal for teens who are just starting to work out. They help develop strength, coordination, and endurance without needing equipment, making them a safe and accessible option at home or in small spaces. As the saying goes, “The best exercise is the one you actually do.”
1. Push Ups
A great upper body workout that also strengthens the core. Teens can start with wall push ups or knee push ups if the traditional version feels too hard. It helps build strength, confidence, and proper form. Do 2–3 sets of 10–15 reps, 3 times per week for best results.
2. Squats
Squats are excellent for building leg strength, balance, and mobility. Encourage your teen to keep their chest lifted and knees aligned with their toes. This movement also helps strengthen the lower back and core. Aim for 3 sets of 12–15 reps, 2–3 times per week.
3. Planks
Planks are one of the best core workouts around. Start with short holds and increase time gradually. This exercise also supports better posture and reduces the risk of back pain. Hold for 30–60 seconds, repeat 2–3 times, 4 days per week.
4. Lunges
Lunges are great for strengthening the legs and glutes while improving coordination. Teens can do forward, backward, or walking lunges for variety. Be sure they keep their knee aligned with their ankle to avoid injury. Perform 2–3 sets of 10 reps per leg, every other day.
5. Glute Bridges
This move is great for teens who sit a lot during the day. Glute bridges strengthen the hips, core, and lower back. Start with basic bridges, then try single-leg versions or add resistance bands. Try 2–3 sets of 12–15 reps, 3 times a week.
Quick HIIT Sessions (10 to 20 Minutes of Cardio)
High-Intensity Interval Training (HIIT) is perfect for teens who have limited time but want maximum results. These workouts alternate between bursts of effort and short rest, helping improve cardiovascular health and burn energy quickly. “You don’t need a gym. Your body is your gym.”
6. Jumping Jacks
Jumping jacks are a simple but powerful cardio move. They increase heart rate, improve endurance, and get the body warmed up. Teens can do them in intervals for quick energy boosts. Do 3 rounds of 30 seconds work, 15 seconds rest.
7. Mountain Climbers
This high-energy move works the whole body, especially the arms, legs, and core. Encourage your teen to keep their back flat and move quickly but with control. It’s great for building stamina and improving coordination. Try 3 rounds of 20–30 seconds with short breaks.
8. Burpees
Burpees combine strength and cardio into one intense move. If they’re too difficult at first, start with step-backs instead of jumps. They’re great for burning energy and building total-body endurance. Begin with 2 sets of 6–8 reps, and increase as strength builds.
9. High Knees
High knees are a fun, dynamic way to boost cardio fitness. They strengthen the legs and activate the core. Teens can try different rhythms or set step goals to keep it exciting. Perform for 30 seconds, rest 15, repeat for 3–5 rounds.
10. Skaters
Skaters mimic the side-to-side motion of skating, improving balance and agility. This move also targets the glutes, thighs, and calves. Encourage your teen to land softly and stay low for maximum impact. Repeat for 30 seconds per round, 3–4 sets total.
Fun Cardio That Doesn’t Feel Like Exercise
Some teens avoid exercise because it feels too structured or boring. These activities focus on movement in a fun, engaging way, making it easier to stick with a consistent fitness routine. Remember, “Movement is a celebration of what your body can do.”
11. Dance Workouts
Dance workouts are a favorite in our home. They offer a fun way to improve coordination, cardio endurance, and flexibility. With so many free routines online, teens can find music and moves they love. Aim for 20–30 minutes, 3–4 times a week.
12. Zumba
Zumba classes blend upbeat music with dance and aerobic movements. Teens love the fast pace and creative freedom. It’s perfect for those who enjoy group workouts or expressive movement. Do it for 20–45 minutes, 2–3 times weekly.
13. Cardio Drumming
This workout combines rhythm, music, and full-body movement. It uses a ball and drumsticks (or wooden spoons) to keep the beat while engaging muscles. Teens get to work on timing, coordination, and cardio fitness all at once. Sessions can last 15–25 minutes, several times a week.
14. Just Dance Challenges
These digital dance-offs are fun, competitive, and surprisingly active. Teens follow routines on screen and score points based on accuracy. It works the arms, legs, and core while offering a great social or solo workout. Recommended for 20–30 minutes, up to 5 days a week.
Beginner Strength Training for Teens
Strength training builds lean muscle mass and boosts confidence, especially during the growth years. For teens, it’s important to focus on form, light resistance, and consistency over heavy lifting. Teaching proper technique now lays a foundation for long-term health.
15. Resistance Bands
Resistance bands are perfect for building strength without bulky equipment. Teens can try squats, bicep curls, or glute bridges with bands. They’re low-impact and allow for gradual progress. Use them 2–3 times per week, rotating muscle groups.
16. Light Dumbbells
Start with 2 to 5 lb weights and focus on proper form. Teens can do bicep curls, overhead presses, and rows to strengthen upper body muscles. It’s an easy intro to strength training that helps improve muscle tone and joint support. Do 2–3 sets per exercise, 2 times weekly.
17. Core Circuits
Core workouts are essential for posture, balance, and injury prevention. Try circuits like leg raises, flutter kicks, Russian twists, and toe touches. Teens can complete 2–3 rounds for a complete core session. Practice these 3–4 times a week.
Outdoor Exercise Ideas
Getting outdoors is a great way to combine fitness with fresh air and sunshine. These outdoor workouts help teens stay active while reducing screen time and promoting a healthy lifestyle. “The best therapy is fresh air, sunshine, and movement.”
18. Biking
Biking around the neighborhood is a great way to build leg strength and cardio fitness. It also encourages independence and a love for the outdoors. Helmets are a must, and you can make it a family activity. Try 30–60 minute sessions, 2–4 times a week.
19. Basketball Drills
Shooting hoops or practicing dribbling is a fun way to stay active. It helps with coordination, speed, and reflexes. Teens can play solo, with friends, or join a local league. 20–30 minutes daily can make a big impact.
20. Jump Rope
Jump rope is one of the best cardio exercises you can do at home. It helps with foot speed, endurance, and coordination. Teens can create jump challenges or follow online routines. Aim for 10–15 minute sessions, 3–5 times a week.
21. Skateboarding or Rollerblading
These activities build balance, leg strength, and confidence. Make sure your teen wears proper safety gear, especially a helmet and knee pads. They can learn tricks or simply cruise around the block. Even 20 minutes a few times a week counts as active time.
Mindfulness & Movement
Not all fitness routines need to be fast or intense. Stretching and yoga help support recovery, flexibility, and emotional regulation—something every growing teen can benefit from. These mindful movements encourage listening to your body, not pushing against it.
22. Yoga
Yoga is wonderful for flexibility, stress relief, and mindfulness. Teens can follow beginner routines to learn poses and breathing techniques. It’s a calming option after a long school day. Practice 2–4 times a week for 15–30 minutes.
23. Stretching Routines
Daily stretching can help relieve tension and prevent injuries. Focus on major muscle groups like hamstrings, calves, and shoulders. It’s especially useful for teens who are growing quickly or play sports. Stretch for at least 5–10 minutes a day, preferably after workouts.
24. Guided Meditation
Apps or videos with guided meditation can help teens center themselves, especially during stressful times. These sessions promote relaxation, better sleep, and mental clarity. Even 5–10 minutes a day can make a big difference in their mood and focus.
25. Deep Breathing Exercises
Practicing controlled breathing lowers heart rate and reduces anxiety. Teens can try box breathing (inhale for 4 counts, hold for 4, exhale for 4, hold for 4) before bed or after a workout. It’s simple, quick, and effective for grounding the mind and body.
26. Tai Chi
This slow, flowing movement practice improves balance, flexibility, and mental focus. Teens who prefer gentle activity may enjoy its meditative nature. You can find beginner routines online and try it for 15–20 minutes a few times a week.
27. Foam Rolling
Foam rolling helps release muscle tension and aids in recovery. It can also teach body awareness and care. Teens can target sore spots after sports or intense workouts, spending 30–60 seconds per muscle group.
28. Walking Meditation
For teens who don’t enjoy sitting still, walking meditation blends light movement with mindfulness. Walk at a slow pace while focusing on your breath, the rhythm of your steps, or your surroundings. A great way to reset between classes or after screen time.
Safe Workout Tips for Teens
- Hydrate Well: Always have a water bottle nearby.
- Warm Up First: 5 minutes of light movement helps prevent injuries.
- Rest is Important: At least one full rest day per week keeps bodies refreshed.
- Focus on Form: Quality over quantity prevents injuries and builds strength correctly.
- Avoid Comparison: Remind your teen that fitness is a personal journey, not a race.
- Track Progress: Use a journal or app to celebrate consistency, not perfection.
- Set Realistic Goals: Focus on progress over perfection by helping teens set small, achievable goals that build confidence and long-term consistency.
Conclusion
Building a workout for teens that actually works for your family can take a little trial and error, but these 20 plus routines made things much easier for us. They are short enough to fit into busy days and effective enough to keep teens feeling motivated and strong.
If you are looking for workouts for teens that they will want to keep doing, I really recommend starting with this list. It is a simple way to make fitness a regular part of their day without making it feel like a task. Save it for later and encourage a little movement that feels good every day.