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So, you want to know what the best workout plans for teenagers are? Well, you have come to the right place. In this article, we will discuss which workout plans are the best for teenagers.
Table Of Contents
Workout Plan 1 - Full-Body Circuit Training
One excellent workout plan for teenagers is a full-body circuit training routine. This plan is great because it targets all major muscle groups, promotes overall strength and endurance, and can be easily adjusted to accommodate different fitness levels. It's important for teenagers to engage in activities that support their physical development and well-being, and circuit training does just that by combining strength and cardio exercises into one efficient workout.
Circuit Training Workout Plan for Teenagers #1:
Push-ups: 3 sets of 10-15 reps
Bodyweight squats: 3 sets of 15-20 reps
Lunges: 3 sets of 10-12 reps per leg
Plank: 3 sets of 20-30 seconds
Jumping jacks: 3 sets of 30-45 seconds
Dumbbell shoulder press: 3 sets of 10-12 reps
Bent-over rows: 3 sets of 10-12 reps
Bicycle crunches: 3 sets of 15-20 reps per side
Circuit Training Workout Plan for Teenagers #2:
Jump rope: 3 sets of 1-minute
Mountain climbers: 3 sets of 20-30 reps
Bodyweight squats: 3 sets of 15-20 reps
Push-ups: 3 sets of 10-15 reps
Burpees: 3 sets of 10-12 reps
Russian twists: 3 sets of 15-20 reps per side
Jumping lunges: 3 sets of 10-12 reps per leg
Plank with shoulder taps: 3 sets of 20-30 seconds
Circuit Training Workout Plan for Teenagers #3:
Jumping jacks: 3 sets of 30 seconds
Bodyweight squats: 3 sets of 12-15 reps
Push-ups (on knees or standard): 3 sets of 8-12 reps
Bicycle crunches: 3 sets of 15-20 reps per side
Forward lunges: 3 sets of 10-12 reps per leg
Plank: 3 sets of 30-45 seconds
Jump squats: 3 sets of 10-12 reps
Russian twists: 3 sets of 15-20 reps per side
These three circuit training workout plans are great for teens. They cover everything from strength to endurance and heart health. Each plan has exercises like squats, push-ups, and jumps, making them balanced and effective. By doing these workouts regularly, teens can get stronger, fitter, and healthier. Plus, they can adjust the exercises to fit their own abilities and goals.
Workout Plan 2 - HIIT Workout
Another excellent workout plan for teenagers is a HIIT (High-Intensity Interval Training) routine. This plan is beneficial because it combines short bursts of intense exercise with brief recovery periods, making it highly efficient for burning calories and improving cardiovascular health. HIIT workouts are also flexible and can be customized to accommodate various fitness levels, making them suitable for teenagers looking to challenge themselves while maximizing their time spent exercising.
HIIT workout plan #1:
Jumping jacks: 3 sets of 30 seconds
Burpees: 3 sets of 10 reps
High knees: 3 sets of 30 seconds
Mountain climbers: 3 sets of 20 reps
Squat jumps: 3 sets of 10 reps
Plank: 3 sets of 30 seconds
HIIT workout plan #2:
Jump squats: 3 sets of 10 reps
Push-ups: 3 sets of 10 reps
Mountain climbers: 3 sets of 20 reps
Bicycle crunches: 3 sets of 15 reps per side
Burpees: 3 sets of 8 reps
High knees: 3 sets of 30 seconds
HIIT workout plan #3:
Jumping jacks: 3 sets of 30 seconds
Burpees: 3 sets of 10 reps
Mountain climbers: 3 sets of 20 reps
Bodyweight squats: 3 sets of 15 reps
Push-ups: 3 sets of 10 reps
High knees: 3 sets of 30 seconds
The three HIIT (High-Intensity Interval Training) workout routines presented offer teenagers effective ways to enhance their fitness levels. By incorporating dynamic exercises like jumping jacks, burpees, and mountain climbers, these routines maximize calorie burn and cardiovascular benefits in a short amount of time. Each routine is designed to be adaptable and scalable to individual fitness levels, making them suitable for beginners and experienced teens alike. With their focus on intensity and efficiency, these HIIT workouts provide teenagers with an effective means to improve endurance, burn calories, and achieve their fitness goals.
Workout Plan 3 - Bodyweight Strength Training
Another effective workout plan for teenagers is a bodyweight strength training routine. This plan is beneficial because it focuses on building strength using only the individual's own body weight, making it accessible and convenient for teens who may not have access to gym equipment. Bodyweight exercises also help improve muscular endurance, balance, and coordination, which are important aspects of overall fitness and athletic performance. Additionally, this workout plan can be easily modified to suit different fitness levels and goals, making it suitable for beginners and more experienced teenagers alike.
Bodyweight Strength Training Plan #1:
Squats: 3 sets of 12-15 reps
Push-ups: 3 sets of 8-12 reps
Lunges: 3 sets of 10-12 reps per leg
Plank: 3 sets of 20-30 seconds
Bodyweight rows (using a sturdy table or bar): 3 sets of 8-12 reps
Bicycle crunches: 3 sets of 15-20 reps per side
Bodyweight Strength Training Plan #2:
Bodyweight squats: 3 sets of 12-15 reps
Push-ups: 3 sets of 8-12 reps
Walking lunges: 3 sets of 10-12 reps per leg
Plank: 3 sets of 20-30 seconds
Tricep dips (using a sturdy chair or bench): 3 sets of 8-12 reps
Superman (back extension): 3 sets of 12-15 reps
Bodyweight Strength Training Plan #3:
Jump squats: 3 sets of 10-12 reps
Push-ups: 3 sets of 8-12 reps
Reverse lunges: 3 sets of 10-12 reps per leg
Plank with shoulder taps: 3 sets of 20-30 seconds
Bodyweight rows (using a sturdy table or bar): 3 sets of 8-12 reps
Bicycle crunches: 3 sets of 15-20 reps per side
These three bodyweight strength training routines are great for teenagers because they help build muscle and improve fitness without needing any equipment. These routines include exercises like squats, push-ups, and planks, which work different muscles in the body. By doing these exercises regularly, teens can get stronger, more toned, and healthier. Plus, they can adjust the routines to fit their own abilities and goals. Overall, these routines offer a simple and convenient way for teenagers to improve their physical health.
Workout Plan 4 - Tabata-Style Routine
Another effective workout plan for teenagers is a Tabata-style routine. This plan is beneficial because it follows a specific interval training method that alternates between short bursts of high-intensity exercise and brief rest periods, maximizing calorie burn and cardiovascular benefits in a short amount of time. Tabata workouts are known for their efficiency and effectiveness in improving both aerobic and anaerobic fitness, making them ideal for teenagers with busy schedules who still want to achieve their fitness goals.
Tabata-Style Workout Plan #1:
Jumping jacks: 20 seconds of work, 10 seconds of rest, for 4 minutes total (8 sets)
Bodyweight squats: 20 seconds of work, 10 seconds of rest, for 4 minutes total (8 sets)
Push-ups: 20 seconds of work, 10 seconds of rest, for 4 minutes total (8 sets)
Burpees: 20 seconds of work, 10 seconds of rest, for 4 minutes total (8 sets)
Tabata-Style Workout Plan #2:
Jump squats: 20 seconds of work, 10 seconds of rest, for 4 minutes total (8 sets)
Mountain climbers: 20 seconds of work, 10 seconds of rest, for 4 minutes total (8 sets)
Push-ups: 20 seconds of work, 10 seconds of rest, for 4 minutes total (8 sets)
Bicycle crunches: 20 seconds of work, 10 seconds of rest, for 4 minutes total (8 sets)
Tabata-Style Workout Plan #3:
Jumping jacks: 20 seconds of work, 10 seconds of rest, for 4 minutes total (8 sets)
Burpees: 20 seconds of work, 10 seconds of rest, for 4 minutes total (8 sets)
High knees: 20 seconds of work, 10 seconds of rest, for 4 minutes total (8 sets)
Bodyweight squats: 20 seconds of work, 10 seconds of rest, for 4 minutes total (8 sets)
These three Tabata-style routines are quick and effective workouts for teenagers. With short bursts of intense exercise followed by brief rests, they're perfect for busy teens. Each routine includes different exercises to work the whole body. By doing these workouts, teenagers can improve their fitness and burn calories fast.
Workout Plan 5 - Bodyweight Circuit Training
Another effective workout plan for teenagers is a circuit training routine focused on bodyweight exercises. This plan is beneficial because it requires no equipment, making it accessible for teens to do at home or anywhere. Bodyweight exercises are great for building strength, improving endurance, and enhancing overall fitness levels. Plus, circuit training keeps the workout engaging by moving quickly from one exercise to the next, maximizing calorie burn and keeping the heart rate up throughout the session.
Bodyweight Circuit Training Workout #1:
Jumping jacks: 3 sets of 30 seconds
Bodyweight squats: 3 sets of 12-15 reps
Push-ups: 3 sets of 8-12 reps
Lunges: 3 sets of 10-12 reps per leg
Plank: 3 sets of 20-30 seconds
Bicycle crunches: 3 sets of 15-20 reps per side
Bodyweight Circuit Training Workout #2:
Jumping jacks: 3 sets of 30 seconds
Bodyweight squats: 3 sets of 15 reps
Push-ups: 3 sets of 10 reps
Reverse lunges: 3 sets of 12 reps per leg
Plank: 3 sets of 30 seconds
Bicycle crunches: 3 sets of 15 reps per side
Bodyweight Circuit Training Workout #3:
Jumping jacks: 3 sets of 30 seconds
Bodyweight squats: 3 sets of 15 reps
Push-ups: 3 sets of 10 reps
Walking lunges: 3 sets of 12 reps per leg
Plank: 3 sets of 30 seconds
Bicycle crunches: 3 sets of 15 reps per side
These three bodyweight circuit training workouts are ideal for teens as they don't require any equipment, making them accessible to everyone. These routines target various muscle groups, aiding in building strength and improving overall fitness levels. They're straightforward and adaptable, allowing teens to perform them anywhere, whether at home or outdoors. By incorporating these workouts into their routine, teens can enjoy the benefits of increased strength, endurance, and improved overall health.
Conclusion of the Best Workout Plans for Teenagers
In conclusion, the five best workout plans for teenagers offer a diverse range of options to cater to different preferences and fitness goals. Whether it's high-intensity interval training (HIIT), bodyweight strength training, Tabata-style routines, or circuit training, each plan provides effective ways for teenagers to improve their physical health and fitness levels. These workouts are accessible, adaptable, and can be done with minimal or no equipment, making them suitable for teens of all fitness levels. By incorporating these routines into their lifestyle, teenagers can enhance their strength, endurance, and overall well-being, setting the foundation for a healthy and active future.
Summary
In this article, we have discussed what the top workout plans for teenagers are. The main points we covered were:
I hope you have found the information in this article useful and I hope any questions oyu had have been answered. Thank you for reading, please come back soon.
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