Bodyweight Workout for Teens

If you are trying to build muscle, this bodyweight workout for teens can help you burn some body fat, build some muscle, and improve your overall health. Building muscle as a teen can be hard due to lack of gym equipment, no way to get a consistent ride to the gym, or you may not have enough money for a gym membership.

Fortunately, there are exercises you can do at home to build lean muscle and burn some body fat without any weights.

Bodyweight Squat

If you can get your hands on some dumbbells, the added resistance can improve your gains.

Protip: Grab some plastic grocery bags or fill your backpack full of bottled waters for weight. A 16.9 ounce bottle of water is around 1 pound. A couple of cases and some creativity and you have yourself a decent cheap home gym.

Full Body Bodyweight Workout for Teens

The CDC recommends children aged 6 to 17 years to perform 60 minutes or more of moderate-to-vigorous intensity physical activity each day. Along with your 60 minutes each day, the CDC recommends 3 days of activities that build muscle, and 3 days of activities that strengthen bones.

In short, you should get 60 minutes of running, jumping, playing, jogging, shooting hoops, playing a sport, or otherwise sweaty activities every day and three days a week of climbing, doing pushups, bodyweight exercises, and other strength-focused activities.

This bodyweight workout is designed to be used daily — alternate between Workout A and Workout B. Take a day off if you need to or if you plan on getting some other form of exercise in.

Consistency is key, so find a schedule that you can hold yourself to.

ExerciseSetsReps
Push Ups420
Bodyweight Squats420
Pushup Position Planks3As Long As Possible
Sit Ups420
Mountain Climbers420
Jumping Jacks330
ExerciseSetsReps
Burpees210
Dips420
Elevated Pike Pushups320
Side Planks3As Long As Possible
Russian Twists420
Pull Ups3As Many As Possible

Workout Tips

If you’re willing to use objects as dumbbells, you can substitute the elevated pike pushups for traditional exercises like front and side lateral raises.

Calisthenics

Exercises Using Objects as Dumbbells

  • Overhead press
  • Arnold Press
  • Skull Crushers
  • One Arm Tricep Extensions
  • Curls
  • Hammer Curls
  • One Arm Bent Over Rows
  • Shrugs
  • Goblet Squats

Pull Ups – This is a great exercise to build a solid back and nice biceps. Save up some money and get yourself a decent pull up bar. You’ll be able to train in a doorway and remove the pull up bar without any damage to the door frame.

Pull Up

Nutrition

It can be hard to control everything that you eat. You don’t always have the choice of eating home cooked meals full of fresh vegetables and lean protein.

Do your best to eat all of the vegetables, fruit, and whole foods you can. Instead of eating a drumstick ice cream cone, grab a couple of apples and a salad. You’ll feel fuller longer and replenish vital nutrients your body needs.

Related: 23 Muscle Building Foods You NEED in Your Diet

Weigh yourself around the same time on the same day each week and log your food.

You’ll be able to control your bodyweight, build muscle, and get healthier. After a few weeks, you’ll know exactly how many calories you need to eat to maintain your weight. If you need to lose weight, eat 300 fewer calories per day. If you want to build muscle, eat 300 extra calories per day.

Be consistent, push yourself, and strive to do better every workout.

166 thoughts on “Bodyweight Workout for Teens”

  1. Hello !
    I am 14 years old and weight 70 kg,i am really fat even though I play European football alot , so my question is will this help me lose weight and then build up muscle ? And what type of diet should I follow ?

    Reply
    • Start by replacing any meal that’s “ready to eat” or frozen with nutritious foods. You are active but you must be overeating or drinking too many calories.

      Find where you are overeating and start trying to choose a more sensible diet. I eat about half of what I did now and I could still cut my caloric intake down. That’s not to say quit eating, but at the end of the day if you eat more than you burn, you gain weight.

      This will definitely help with health markers and get you started on the right path.

    • Try them on your knees or find an elevated surface. A counter, table, chair, etc. The higher it is, the easier it will be. Start higher and work your way down to the floor.

      Hope this helps!

  2. Hi cutty, i’m 12 years old 163cm and weigh 42kg. Do you have any advice on how long it takes to get visible results?

    Reply
    • I would say if you’ve never really exercised before that you could start SEEING results in 3 weeks. You’ll feel a difference within a week though.

      Get as many nutritious foods into you, get some good protein in you, and get some healthy carbs. Ask your parents to start teaching you how to cook and start reading about nutrition. Self-teaching allows you to learn how you learn best and cooking will be a skill that you will use every day. Heck, if you like cooking, you could turn it into your career.

      So work hard and you’ll start feeling results probably within a week, seeing results within 3. By results I mean you’ll start really noticing a difference. You’re already pretty lean, already really tall for your age – so starting out now with a base learning nutrition could set you up for a healthy life.

      Let me know how it goes!

  3. Hi cutty, do you know of any extra leg exercises as they are by far my weakest area and I have quite a lot of fat on them. Also are there any other biceps workouts

    Reply
    • Find something heavier and hold onto it at your chest (like holding a gallon of milk or fill up a box with some stuff and hold it.. it’s basically a goblet or front squat. They will work your quads pretty well.

      For hamstrings I would say try to do some walking lunges.

      There’s not really too much you can do bodyweight wise with biceps – any pulling movement will work them. You could also put something heavier in a plastic sack and curl away. I usually grab my case of water and use it for fun haha.

  4. Do you have any before and after pictures you could show me. Also how long do you recommend I do this workout for.

    Reply
    • I don’t, although many have stated how much of an improvement they’ve seen. Bodyweight routines need to be constantly tweaked – if you can easily do this whole routine, I would suggest adding more intensity, weight, or volume to your training.

  5. Hey I’m a 14 year-old vegetarian and I was wondering if you have a better meal plan option that can fit a vegetarian plan. (Remember no fish, eggs, poultry, and meat)

    Reply
    • Your grandpa could do the routine. The only reason I mention for teens is you don’t need any equipment and you can train anywhere. Make some progress man!

  6. Hi Cutty, im 14 and only weigh 90 which is really skinny and I would like to know which workout routine to do. Do I do chest and triceps and also do legs and core one day or do I just do one of the two in one day. I would also like to what a good ab workout would be.

    Reply
    • Any exercise and resistance training will help you build muscle. You need to start eating more nutritious foods and slowly add in 150-300 calories extra per day. That’s how you will start gaining weight. You could do this routine, add in other exercises you see fit, and make progress.

      If you have weights, even better. But you don’t need any.

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