Easy full body workout routine for teens at Home (no equipment)

teen Workout routine

First, teen 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.

Below a teen workout routine that can be done at home or anywhere, you do not need any equipment, expensive gym fees, or much time.

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Best workout routine for teens at home with no equipment

Easy full body workout routine for teens at Home
Jumping Jacks

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

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How To Do

  • Stand on your feet together and your hands down of your side.
  • In one motion jump your feet out to the side and raise your arms above your head.
  • Immediately reverse that motion of jumping back to the starting position.


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

How To Do

  • Stand tall on your feet hip width apart and your arms down of your side
  • Start to lower your body back as far when you can of pushing your hips back and bending your knees and pushing your body weight into your heels
    As you’re lowering into the squat your arms will begin to raise out in front of you as balance
  • Keep a neutral spine at all times and never let your knees go over your toes
    The lower body should be parallel on the floor and your chest should be lifted at all times not rounded.
  • Repeat until set are complete.

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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.

How To Do

  • Place the hands with the hips, pull the shoulders back and stand tall
  • Step forwards on your right leg and slowly lower the body until the front knee are bent to 90 degrees
  • The back knee should never touch the floor
  • Push yourself back up to the starting position for quickly but safely for possible
  • Repeat on the left leg


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

How To Do

  • Get into pushup position on the floor.
  • Now bend your elbows 90 degrees and rest your weight on your forearms.
  • Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
  • Your head is relaxed and you should be looking at the floor.
  • Hold the position for as long as you can.
  • Remember to breathe. Inhale and exhale slowly and steadily.
  • When your form begins to suffer, pull the plug. You’re only benefiting from the plank by actually doing the plank.

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

How To Do

  • Lie down on the mat, keep your knees bent, your back and feet flat, and your hands supporting your head.
  • Lift your shoulders, squeeze your abdominal muscles and hold for 1 to 2 seconds.
  • Slowly return to the starting position and repeat until set is complete.

Push Ups

Push ups will help shape and tone the shoulders, triceps and buttocks, strengthen the chest and help tone and tighten the core.

How To Do

  • With your legs extended back, place the hands below the shoulders, slightly wider than shoulder width apart.
  • Begin bending your elbows and lower your chest until it is just above the floor.
  • Push back to the starting position. Second push, second pause, second down count is ideal.
  • Repeat.

High Knees

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

How To Do

  • Stand straight with your feet shoulder-width apart.
  • Face forward and open your chest.
  • Bring your knees up to waist level then easy land on the balls of your feet.
  • Repeat

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.

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