Teen Workouts: Build Muscle And Burn Fat
Ready to build some teenage muscle? Want six pack abs or a flat, toned stomach? Want to get lean and ripped? Ready to gain some real confidence? See workouts below.
Whether you want to improve your sports performance or just plain look better, I can help. As a personal trainer, I have worked with many teenagers and gotten tremendous results.
Weight training for teens is your number one tool for building muscle. Lifting weights increases muscle size and strength and sets up your metabolism to burn more calories.
Strength training also decreases your risk of sports-related injury, is a tremendous confidence builder, and, for the purpose of reducing body fat, is the most productive exercise for teenagers.
It is extremely important that you learn proper exercise technique and form in the early stages of your teenage bodybuilding journey. Establish good habits now to maximize results and minimize injuries. Begin your teen workouts with a cardio warm up and a light stretching routine.
Exercise For Teenagers: Tips
How often. Teenage muscle building routines should consist of weight training 2-3 days per week. In the early stages of your fitness career, you need plenty of time to rest. You are not actually building muscle while you work out, but you are building it when you rest. Rest is just as important as the workout itself. Working out more does not mean faster progress. Over-training is a very real problem, and it will dramatically slow your progress. Rest is a good thing.
How many. You’ll want to perform 2-4 sets per exercise and 12-15 reps per set at about 40-70% of your maximum exertion level. Teenage bodybuilding should focus on form and not the amount of weight you use. You’re going to see better results with moderate weight and good form than with heavy weights and sloppy form.
You will also want to learn to use a full range of motion. This will work the entire muscle and lead to better development. After you have mastered the basic exercises and are ready to take your fitness to the next level, check out more comprehensive training programs here.
Cardiovascular exercise. If you really want to be able to show off that six pack, you need to hit the cardio too. I suggest 30-60 minutes per day, 2-5 days per week, on your choice of equipment. The key to getting ripped and showing off your new teenage muscle is burning calories.
Teen workouts will lay the groundwork necessary for a lifetime of physical achievement, and now is the perfect time to get started.
Weightlifting For Teens
Upper Body Teen Workout
Dumbbell Bench Press 2-4 sets, 12-15 reps each.
Bent Over Dumbbell Row 2-4 sets, 12-15 reps each.
Seated Dumbbell Curl 2-4 sets, 12-15 reps each.
Skull Crusher 2-4 sets, 12-15 reps each.
Dumbbell Military Press 2-4 sets, 12-15 reps each.
Walk Over Push Up 2-4 sets, 12-15 reps each.
Cross Crunch 2-4 sets, 15-20 reps each.
Lower Body Teen Workout
Deadlift 2-4 sets, 12-15 reps each.
Barbell Front Squat 2-4 sets, 12-15 reps each.
Box Jump 2-4 sets, 12-15 reps each.
Dumbbell Stiff Leg Deadlift 2-4 sets, 12-15 reps each.
Step Back Lunge 2-4 sets, 12-15 reps each.
Step Up To Balance 2-4 sets, 12-15 reps each.
Squat Thrust 2-4 sets, 12-15 reps each.
Full Body Teen Workout
Incline Barbell Bench Press 2-4 sets, 12-15 reps each.
Plie Squat 2-4 sets, 12-15 reps each.
Single Arm Dumbbell Row 2-4 sets, 12-15 reps each.
Bench Dip 2-4 sets, 12-15 reps each.
Stiff Leg Deadlift 2-4 sets, 12-15 reps each.
Barbell 21 2-4 sets, 21 reps each.
Barbell Front Raise 2-4 sets, 12-15 reps each.
Body Weight Calf Raise 2-4 sets, 12-15 reps each.
V-Up 2-4 sets, 15-20 reps each.