{"id":9963,"date":"2022-07-27T21:58:10","date_gmt":"2022-07-27T21:58:10","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=9963"},"modified":"2024-05-02T11:43:45","modified_gmt":"2024-05-02T11:43:45","slug":"teenage-girl-workout-routine-at-home","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/teenage-girl-workout-routine-at-home","title":{"rendered":"12-Week Workout Plan for Teenage Girls to Get Fit at Home w\/ PDF"},"content":{"rendered":"\n

If you’re in your teenage and want to improve your fitness and appearance, this article is for you.<\/p>\n\n\n\n

In this article, I’ve shared a comprehensive, effective, and easy-to-follow 12-week home workout routine for teenage girls who train at home using body weight and resistance bands only.<\/p>\n\n\n\n

This routine will help you bolster your foundational strength, improve your functional fitness, build lean mass, and help you achieve your best shape over time.<\/p>\n\n\n\n

Can a Teenage Girl Work Out?<\/strong><\/h2>\n\n\n\n
\"Teenage<\/figure>\n\n\n\n

If you are a teenager, you should consider working out. It is the best way to get in shape and stay healthy.<\/p>\n\n\n\n

Research suggests that regular physical activity in childhood and adolescence helps to build and maintain a healthy and active life in the future.1<\/a><\/sup> Mounesan L, Sepidarkish M, Hosseini H, Ahmadi A, Ardalan G, Kelishadi R, et al. Policy Brief for Promoting Physical Activity among Iranian Adolescents. Journal of Isfahan Medical School. <\/em>2013;31(233):510\u201320. [Google Scholar]<\/span><\/p>\n\n\n\n

So, it is crucial to do some moderate to vigorous exercise during your teenage years to keep yourself fit, strong, and healthy.<\/p>\n\n\n\n

What Kind of Workouts Can Teenage Girls Do?<\/strong><\/h2>\n\n\n\n

From strength training in the gym to bodyweight and resistance band exercises<\/strong><\/a> at home, all kinds of workouts a teenage girl can do.<\/p>\n\n\n\n

However, I recommend starting with bodyweight exercises<\/strong><\/a> as they help build fundamental fitness and prepare you for weight training in the gym<\/strong><\/a>.<\/p>\n\n\n\n

With your body weight, you can do muscle-building as well as cardio exercises<\/strong><\/a> to enhance your overall fitness.<\/p>\n\n\n\n

In addition to body weight, teenagers should also perform resistance band exercises at home to build lean mass and basic strength<\/strong><\/a>.<\/p>\n\n\n\n

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Here are the basic workouts teenage girls can do at home:<\/strong><\/p>\n\n\n\n

    \n
  1. Bodyweight Strength Workout<\/li>\n\n\n\n
  2. Low Impact Cardio<\/li>\n\n\n\n
  3. Endurance or Zone2 Cardio<\/strong><\/a><\/li>\n\n\n\n
  4. Resistance Band Exercises<\/li>\n<\/ol>\n\n\n\n

    12-Week Workout Plan for Teen Girls to Get Fit at Home<\/strong><\/strong><\/h2>\n\n\n
    \n
    \"Exercise<\/figure>\n<\/div>\n\n\n
    Split Type<\/td>Upper-lower, Hybrid, and Full-body<\/td><\/tr>
    Workout Type<\/td>Bodyweight and Resistance Band<\/td><\/tr>
    Program Duration<\/td>12 Weeks<\/td><\/tr>
    Workouts\/Week<\/td>4-5 Days a week<\/td><\/tr>
    Duration\/Workout<\/td>30-45 minutes<\/td><\/tr>
    Program Goal<\/td>Improve Fundamental Fitness and Shape Physique<\/td><\/tr>
    Target Gender<\/td>Female<\/td><\/tr>
    Target Age Group<\/td>13-19 Years<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

    This program involves performing bodyweight and resistance band exercises four to five times a week. I’ve divided the 12 weeks into three phases, four weeks each.<\/p>\n\n\n\n

    During the first phase, you’ll follow an upper-lower split workout involving two upper-body and two lower-body workouts per week.<\/p>\n\n\n\n

    From the fifth to eighth weeks, you’ll do a hybrid split. The hybrid split combines some upper and lower body muscles on each training day and exercises four times weekly.<\/p>\n\n\n\n

    The last phase involves three days of workouts to gain strength and lean mass and two days for improving cardiovascular fitness.<\/p>\n\n\n\n