Workouts For Teenage Guys At Home

100 No Equipment Workouts For Home

As a teenage guy (or gal!), staying active and fit is important for your overall health and well-being. However, with busy schedules and limited access to gyms, it can be challenging to find the time and resources to work out. That’s why working out at home is a great option.

Engaging in regular physical activity during your teenage years is of paramount importance. It not only contributes to your immediate well-being but also sets the stage for lifelong healthy habits. Adolescence is a critical period of growth and development, and incorporating exercise into your routine can have numerous benefits. From building a strong foundation of physical health to fostering optimal growth and development, working out as a teenager lays the groundwork for a healthy and active lifestyle as you transition into adulthood. Let’s explore the significance of exercise during this crucial phase of life and how it can positively impact your long-term well-being.

In this comprehensive guide, we’ll provide you with a list of workouts that you can do at home to stay fit and healthy.

Great Home Workouts For Teens

Here are some great full bodyweight workouts you can do at home.

  • Push-ups: Start in a plank position with your hands slightly wider than shoulder-width apart. Lower your body until your chest nearly touches the floor, then push back up to the starting position.
  • Squats: Stand with your feet shoulder-width apart. Lower your hips back and down as if sitting into an imaginary chair, keeping your chest up and your knees in line with your toes. Return to a standing position.
  • Lunges: Stand with your feet hip-width apart. Step forward with one foot, lowering your body until both knees are bent at a 90-degree angle. Push through your front foot to return to the starting position and repeat on the other leg.
  • Plank: Begin in a push-up position, but with your forearms on the ground. Engage your core muscles and maintain a straight line from your head to your heels. Hold this position for the desired duration.
  • Mountain climbers: Start in a push-up position. Bring one knee towards your chest while keeping the other leg extended. Alternate quickly between legs, as if running in place horizontally.
  • Burpees: Begin in a standing position. Drop down into a squat position with your hands on the floor. Kick your feet back into a plank position, perform a push-up, then jump your feet forward back to the squat position. Jump explosively into the air, reaching your arms overhead.
  • Bicycle crunches: Lie on your back with your knees bent and your hands behind your head. Bring one knee towards your chest while simultaneously rotating your torso to touch your elbow to the opposite knee. Repeat on the other side, alternating in a bicycle pedaling motion.
  • Plank variations: Aside from the standard plank, you can also try side planks, where you balance on one forearm and the side of your feet, or the plank with leg lifts, where you lift one leg off the ground while maintaining the plank position.
  • Jumping jacks: Stand with your feet together and your arms by your sides. Jump while spreading your feet wide and raising your arms overhead. Jump again to return to the starting position.
  • High knees: Stand tall and run in place while lifting your knees as high as possible, aiming to bring them to waist level or higher.

When planning a workout routine, it’s important to consider how different muscle groups should be worked out together to ensure balanced development, prevent muscle imbalances, and allow for adequate recovery. Here’s an explanation of how the muscle groups can be considered in the following list of exercises:

  • Chest and Triceps: Push-ups, Diamond Push-ups, and Tricep Dips primarily target the chest and triceps. These exercises can be combined in a workout routine as both muscle groups are involved in pushing movements.
  • Back and Biceps: Inverted Rows and Chin-ups engage the back muscles, including the lats and rhomboids, while also activating the biceps. These exercises can be performed together to work the pulling muscles of the back along with the biceps.
  • Arms: For a focused arm workout, exercises like Tricep Dips, Chair Dips, and various curl variations (e.g., Chin-ups, Inverted Rows) can be combined to target both the triceps and biceps effectively.
  • Abs: The core muscles, including the rectus abdominis and obliques, can be targeted with exercises like Planks, Bicycle Crunches, Russian Twists, and Leg Raises. These exercises engage the abdominals and obliques in different planes of movement.
  • Legs: Squats, Lunges, and Step-Ups work the major muscles of the lower body, including the quadriceps, hamstrings, glutes, and calves. These exercises can be combined to create a comprehensive leg workout routine.
  • Shoulders: Exercises like Pike Push-ups, Plank Shoulder Taps, and Arm Circles focus on the shoulder muscles. These exercises can be incorporated into a shoulder workout routine to strengthen and stabilize the shoulders.

Benefits of Working Out at Home

Working out at home has many advantages. It’s convenient, private, and cost-effective. You don’t need any fancy equipment or a gym membership to get a good workout in. Here are some tips on how to create a workouts if you’re a teenage guy at home:

– Find a quiet and comfortable space where you can work out without any distractions.
– Invest in some basic equipment, such as dumbbells, resistance bands, and a yoga mat.
– Make sure you have good lighting and ventilation in your workout space.

Creating a Small Workout Chart for Each Day of the Week

One way to stay motivated and on track with your workouts is to create a small workout chart for each day of the week. This chart can help you plan out your workouts and ensure that you’re targeting different muscle groups throughout the week. Here’s an example of a small workout chart for a week.

Teenage Workout Routines

Monday:
– Warm-up: 5 minutes of jumping jacks
– Strength training: 3 sets of 10 push-ups, 3 sets of 10 squats, 3 sets of 10 dumbbell curls
– Cardiovascular exercise: 20 minutes of running in place
– Cool-down: 5 minutes of stretching

Tuesday:
– Warm-up: 5 minutes of high knees
– Strength training: 3 sets of 10 lunges, 3 sets of 10 tricep dips, 3 sets of 10 dumbbell rows
– Cardiovascular exercise: 20 minutes of jumping rope
– Cool-down: 5 minutes of stretching

Wednesday:
– Rest day

Thursday:
– Warm-up: 5 minutes of arm circles
– Strength training: 3 sets of 10 burpees, 3 sets of 10 dumbbell flys, 3 sets of 10 leg curls
– Cardiovascular exercise: 20 minutes of mountain climbers
– Cool-down: 5 minutes of stretching

Friday:
– Warm-up: 5 minutes of leg swings
– Strength training: 3 sets of 10 bench dips, 3 sets of 10 dumbbell lunges, 3 sets of 10 dumbbell shoulder presses
– Cardiovascular exercise: 20 minutes of high knees
– Cool-down: 5 minutes of stretching

Saturday:
– Warm-up: 5 minutes of jumping jacks
– Strength training: 3 sets of 10 squats, 3 sets of 10 dumbbell curls, 3 sets of 10 dumbbell rows
– Cardiovascular exercise: 20 minutes of running in place
– Cool-down: 5 minutes of stretching

Sunday:
– Rest day

How To Workout Chest At Home

If you’re looking to target specific parts of the body, you can start with some chest exercises.

  • Push-ups: As mentioned earlier, push-ups are a classic exercise that primarily works the chest muscles. They can be modified to suit different fitness levels, such as incline push-ups (hands on an elevated surface) or decline push-ups (feet elevated).
  • Wide push-ups: Place your hands wider than shoulder-width apart in a push-up position. This variation emphasizes the outer chest muscles (pectoralis major) to a greater extent.
  • Diamond push-ups: Position your hands close together under your chest, forming a diamond shape with your thumbs and index fingers. This exercise focuses on the inner chest muscles (pectoralis minor) and triceps.
  • Chest dips: Find two stable parallel bars or use the edge of a sturdy table or countertop. With your arms fully extended, lower your body by bending your elbows until your upper arms are parallel to the ground. Push back up to the starting position.
  • Pike push-ups: Begin in a downward-facing dog position with your hips raised and your body forming an inverted V shape. Lower your upper body by bending your elbows until your head nearly touches the ground, then push back up.
  • Chest squeeze push-ups: Place a small exercise ball, a rolled-up towel, or a pair of rolled-up socks between your hands while performing push-ups. Squeeze the object tightly to engage the chest muscles further.

How To Workout Back At Home

Some basic back workouts that can be done at home.

  • Superman: Lie facedown on the floor with your arms extended in front of you. Simultaneously lift your arms, chest, and legs off the ground, squeezing your back muscles. Hold for a few seconds, then lower back down.
  • Reverse Snow Angels: Lie facedown on the floor with your arms by your sides, palms facing down. Lift your chest, arms, and legs off the ground while keeping your head aligned with your spine. Move your arms in a sweeping motion, bringing them up and over your head, then back to the starting position. Focus on squeezing your shoulder blades together.
  • Bird Dog: Start on all fours with your hands under your shoulders and your knees under your hips. Extend one arm straight in front of you while simultaneously extending the opposite leg straight behind you. Hold for a moment, then return to the starting position and repeat on the opposite side.
  • Bridge: Lie on your back with your knees bent and your feet flat on the ground, hip-width apart. Place your arms by your sides, palms facing down. Lift your hips off the ground, squeezing your glutes and engaging your back muscles. Hold for a few seconds, then lower back down.
  • Pull-ups (if you have a bar or sturdy overhead structure): Grab the bar with an overhand grip, slightly wider than shoulder-width apart. Hang from the bar with your arms fully extended. Pull your body upward by engaging your back muscles until your chin is above the bar, then slowly lower yourself back down.
  • Inverted Rows: Find a sturdy horizontal bar or table at about waist height. Lie on your back underneath it, grab the bar with an overhand grip, and position your feet on the floor with knees bent. Pull your chest toward the bar while keeping your body straight, then slowly lower yourself back down.
  • Plank with Arm and Leg Lift: Start in a high plank position with your hands under your shoulders and your body straight. Lift one arm off the ground, extending it forward, while simultaneously lifting the opposite leg off the ground and extending it backward. Hold for a moment, then return to the starting position and repeat on the other side.

How To Workout Arms At Home

  • Close-grip Push-ups: Place your hands closer together, directly under your chest, during push-ups. This hand placement variation emphasizes the biceps muscles.
  • Chair or Table Bicep Dips: Sit on the edge of a sturdy chair or bench with your hands gripping the edge beside your hips, palms facing downward. Slide your hips forward off the chair and bend your elbows to lower your body toward the floor. Push back up to the starting position. This exercise targets the biceps and also engages the triceps.
  • Inverted Rows: Find a sturdy horizontal bar or table at about waist height. Lie on your back underneath it, grab the bar with an underhand grip, and position your feet on the floor with knees bent. Pull your chest towards the bar while keeping your body straight. This exercise primarily targets the biceps and the muscles of the upper back.
  • Chin-ups (if you have a bar or sturdy overhead structure): Grab the bar with an underhand grip, hands shoulder-width apart. Hang from the bar with your arms fully extended. Pull your body upward by engaging your biceps until your chin is above the bar, then slowly lower yourself back down.
  • Isometric Bicep Holds: Stand with your feet shoulder-width apart, arms extended straight at your sides, palms facing forward. Flex your biceps and hold this position for a specific duration, focusing on engaging and contracting the muscles.
  • Diamond Push-ups: Place your hands close together under your chest, forming a diamond shape with your thumbs and index fingers. While this exercise primarily targets the triceps, it also engages the biceps to a certain extent.
  • Plank with Arm Flexion: Begin in a high plank position with your hands directly under your shoulders. While maintaining a stable core and straight body, bend one arm at the elbow, raising it towards your shoulder. Lower it back down and repeat with the other arm. This exercise engages the biceps while also challenging the core and shoulder stability.

How To Workout Abs At Home

You can’t forget the ab workouts!

  • Plank: Start in a push-up position with your hands directly under your shoulders. Lower yourself onto your forearms while keeping your body in a straight line from head to heels. Engage your core muscles and hold this position for the desired duration.
  • Bicycle Crunches: Lie on your back with your knees bent and your hands behind your head. Lift your shoulders off the ground and bring one knee towards your chest while simultaneously rotating your torso to touch your elbow to the opposite knee. Repeat on the other side, alternating in a bicycling motion.
  • Mountain Climbers: Begin in a push-up position. Bring one knee towards your chest, then quickly switch and bring the other knee in while keeping your upper body stable. Continue alternating your knees in a running motion as fast as you can while maintaining proper form.
  • Russian Twists: Sit on the floor with your knees bent and your feet lifted off the ground, creating a V shape with your body. Hold your hands together in front of your chest and twist your torso to one side, touching the floor beside you. Twist to the other side and touch the floor, repeating in a controlled motion.
  • Leg Raises: Lie on your back with your legs straight. Place your hands underneath your glutes for support. Keeping your legs together and straight, lift them towards the ceiling while engaging your core. Lower them back down slowly without touching the ground and repeat.
  • Reverse Crunches: Lie on your back with your knees bent and your feet flat on the floor. Place your arms by your sides or underneath your glutes for support. Contract your abs and lift your hips off the ground, bringing your knees towards your chest. Lower your hips back down without touching the floor and repeat.
  • Plank Jacks: Begin in a high plank position with your hands directly under your shoulders. Jump your feet apart, then quickly jump them back together, as if performing a jumping jack motion. Continue this movement while keeping your core engaged.
  • Hollow Hold: Lie on your back and engage your core by pressing your lower back into the floor. Lift your shoulders and legs off the ground, creating a “hollow” position where only your lower back remains in contact with the floor. Hold this position for the desired duration, focusing on maintaining a strong core contraction.

How To Workout Legs At Home

  • Squats: Stand with your feet shoulder-width apart and toes slightly turned out. Bend your knees and lower your hips down as if sitting back into a chair. Keep your chest up, back straight, and heels planted on the ground. Return to the starting position by driving through your heels.
  • Lunges: Stand tall with your feet hip-width apart. Step forward with one leg and lower your body until both knees are bent at a 90-degree angle, with your front knee positioned directly above your ankle. Push back up to the starting position and repeat with the other leg.
  • Jump Squats: Begin in a squat position, then explode upward, jumping off the ground. As you land, lower your body back into a squat position and immediately jump again. This exercise adds a cardiovascular component to leg strengthening.
  • Calf Raises: Stand with your feet hip-width apart. Rise up onto the balls of your feet, lifting your heels off the ground as high as possible. Pause briefly at the top, then lower your heels back down. You can perform calf raises on the ground or by standing on a step to increase the range of motion.
  • Glute Bridges: Lie on your back with your knees bent and feet flat on the ground, hip-width apart. Drive through your heels to lift your hips off the ground, squeezing your glutes at the top. Lower your hips back down and repeat.
  • Wall Sits: Stand with your back against a wall and lower your body into a sitting position, with your thighs parallel to the ground and knees bent at a 90-degree angle. Hold this position for the desired duration, engaging your quadriceps and glutes.
  • Single-Leg Deadlifts: Stand with your feet hip-width apart and shift your weight onto one leg. Keeping your back straight, hinge at the hips and lower your torso while extending the opposite leg behind you. Return to the starting position and repeat on the other leg.
  • Step-Ups: Find a sturdy step, bench, or elevated surface. Step one foot onto the platform, pushing through the heel and using your leg muscles to lift your body onto the surface. Step back down and repeat with the other leg.

How To Workout Shoulders At Home

  • Pike Push-ups: Begin in a downward-facing dog position with your hands shoulder-width apart and your hips raised. Lower your head towards the ground by bending your elbows, then push back up to the starting position. This exercise targets the shoulders and also engages the triceps.
  • Plank Shoulder Taps: Start in a high plank position with your hands directly under your shoulders. Lift one hand off the ground and tap the opposite shoulder, then place it back down. Repeat with the other hand, alternating back and forth while keeping your core engaged. This exercise helps strengthen the stabilizer muscles in the shoulders.
  • Pike Handstand Hold: Start in a downward-facing dog position with your hands shoulder-width apart and your hips raised. Walk your feet closer to your hands, shifting your weight onto your hands. Hold this pike handstand position, engaging your shoulders to maintain balance and stability.
  • Arm Circles: Stand tall with your feet shoulder-width apart. Extend your arms straight out to the sides, parallel to the ground. Make small circular motions with your arms, gradually increasing the size of the circles. Reverse the direction after a set period of time. This exercise helps improve shoulder mobility and stability.
  • Superman Ys: Lie facedown on the floor with your arms extended in front of you. Lift your chest, arms, and legs off the ground while keeping your head aligned with your spine. Form a “Y” shape with your arms by moving them out to the sides and slightly upward. Hold for a moment, then lower back down.
  • Diamond Push-ups: Place your hands close together under your chest, forming a diamond shape with your thumbs and index fingers. While diamond push-ups primarily target the triceps, they also engage the shoulders to a significant extent.
  • Plank to Downward Dog: Start in a high plank position with your hands directly under your shoulders. Push your hips up and back, moving into a downward-facing dog position. Return to the plank position by lowering your hips and pushing your body forward. This exercise helps strengthen the shoulders and improve overall shoulder mobility.

Finding Time in the Day to Get It Done

One of the biggest challenges of working out at home is finding the time to do it. With busy schedules and competing priorities, it can be difficult to carve out time for exercise. However, by making exercise a priority and finding ways to fit it into your day, you can stay on track with your fitness goals. Here are some tips for finding time in the day to get it done

Get Up Earlier

One way to find more time in your day for exercise is to get up earlier. By waking up just 30 minutes earlier each day, you can create a dedicated time slot for exercise. Getting up earlier can also help you stay disciplined and establish a consistent workout routine. Plus, starting your day with exercise can give you a boost of energy and set a positive tone for the rest of the day.

Eliminate Distractions

Another way to find more time in your day for exercise is to eliminate distractions. This means turning off your phone, logging out of social media, and avoiding other distractions that can eat up your time. By focusing on your workout and eliminating distractions, you can get your exercises done more efficiently and effectively.

Make a Schedule

Creating a schedule for your workouts can also help you find more time in your day. By setting aside specific times for exercise, you can ensure that you’re making it a priority and fitting it into your day. This can also help you stay accountable and motivated to stick to your workout routine.

Benefits of Getting Up Earlier

Getting up earlier has many benefits beyond finding more time for exercise. It can also help you establish a consistent sleep schedule, improve your productivity, and reduce stress. By getting up earlier and starting your day with exercise, you can set a positive tone for the rest of the day and feel more energized and focused.

Workouts For Teenage Guys At Home

Before you start your workout, it’s important to warm up your muscles to prevent injury. Here are some warm-up exercises that you can do at home:

– Jumping jacks
– High knees
– Lunges
– Arm circles
– Leg swings

Strength Training Exercises

Strength training is an important part of any workout routine. It helps build muscle and increase your metabolism. Here are some strength training exercises that you can do at home:

– Push-ups
– Squats
– Lunges
– Dumbbell curls
– Tricep dips

Cardiovascular Exercises

Cardiovascular exercises are great for improving your heart health and burning calories. Here are some cardiovascular exercises that you can do at home:

– Jumping jacks
– Burpees
– Mountain climbers
– Jump rope
– Running in place

Cool-Down Exercises:
After your workout, it’s important to cool down your muscles to prevent soreness and injury. Here are some cool-down exercises that you can do at home:

– Stretching
– Yoga poses
– Foam rolling

Nutrition Tips for Teenage Guys

Eating a healthy and balanced diet is important for fueling your workouts and maintaining your overall health. Here are some nutrition tips for teenage guys:

– Eat plenty of fruits and vegetables to get essential vitamins and minerals.
– Choose lean protein sources, such as chicken, fish, and tofu.
– Incorporate whole grains into your diet, such as brown rice and quinoa.
– Limit your intake of processed foods and sugary drinks.
– Drink plenty of water to stay hydrated.

The Bottom Line

In conclusion, prioritizing exercise and physical activity during your teenage years is a decision that can have a lasting impact on your overall health and well-being. By establishing good workout habits at a young age, you are setting yourself up for a lifetime of healthy choices and improved fitness. Regular exercise not only strengthens your muscles and bones but also promotes proper growth and development during this crucial stage of life. By embracing an active lifestyle now, you are investing in your future, reducing the risk of chronic diseases, and laying the foundation for a healthier and more fulfilling adulthood. So, seize the opportunity to incorporate exercise into your daily routine, and enjoy the countless physical, mental, and emotional benefits it will bring to your life. Your teenage years are the perfect time to embrace the power of fitness and set yourself on a path to a vibrant and healthy future.

Working out at home is a great way for teenage guys to stay active and fit. By following the workouts and tips outlined in this guide, you can create a comprehensive workout routine that fits your schedule and resources. Remember to warm up before your workout, incorporate strength training and cardiovascular exercises, cool down after your workout, and eat a healthy and balanced diet. With dedication and consistency, you can achieve your fitness goals and maintain a healthy lifestyle.