Top 5 Bodyweight Exercises for Teens at Home

Published On: May 5, 2025

In today’s world, teenagers are becoming more aware of the importance of fitness and staying healthy. With the rise of online learning and screen time, many teens find themselves spending long hours sitting. This often leads to poor posture, weight gain, and a lack of energy. However, not every teen needs a gym or special equipment to stay fit. Bodyweight exercises are a simple, effective way to get in shape at home.

Bodyweight exercises use your own body as resistance, and they can be done anywhere—whether you’re at home, in your room, or even in a park. The best part? They don’t require any special equipment, so they’re perfect for teenagers looking to stay fit on a budget. Here are the top five bodyweight exercises that teens can do at home to stay healthy and strong.

Table of Contents

1. Push-ups: The Upper Body Strengthener

Push-ups are one of the most well-known bodyweight exercises. They primarily work on your chest, shoulders, and triceps, but they also engage your core and legs. For teens, push-ups are an excellent way to build upper body strength and improve posture.

How to do a Push-up:

Start by lying on the floor, face down. Place your hands on the ground, shoulder-width apart.
Your feet should be flat on the floor, with your body forming a straight line from head to heels.
Lower your body towards the floor by bending your elbows, keeping your body in a straight line.
Push yourself back up to the starting position, straightening your arms completely.
Do 10-15 repetitions, or as many as you can.

If regular push-ups are too difficult, teens can start with modified push-ups, keeping their knees on the ground for support.

Why Push-ups are Good for Teens:

Builds upper body strength.
Improves core stability.
Increases endurance and stamina.

2. Squats: The Lower Body Toner

Squats are a fantastic way to strengthen your legs and glutes. They are a great full-body exercise that targets the quadriceps, hamstrings, and glute muscles. Squats also improve flexibility and balance.

How to do a Squat:

Stand with your feet shoulder-width apart and toes slightly pointed outward.
Bend your knees and lower your body as if you are sitting down in a chair.
Make sure your knees don’t go past your toes, and your back stays straight.
Go as low as you can, then return to the standing position.
Repeat 15-20 times.

For a challenge, teens can try “jump squats,” where they add a jump at the top of each squat. This increases the intensity and adds a cardio component to the exercise.

Why Squats are Good for Teens:

Strengthens legs and glutes.
Improves balance and coordination.
Helps with posture and stability.

3. Planks: The Core Strengthener

Planks are a great way to strengthen your core muscles. A strong core is essential for overall health and fitness. It improves posture, balance, and coordination, and it also helps prevent injuries during other physical activities.

How to do a Plank:

Start by lying face down, then lift your body off the ground, resting on your forearms and toes.
Keep your body in a straight line from your head to your heels. Avoid letting your hips drop or your back arch.
Hold the position for 20-30 seconds, or as long as you can.
Gradually increase the time as you build more strength.

To make the exercise more challenging, teens can try side planks, where they balance on one arm and one foot, targeting the obliques.

Why Planks are Good for Teens:

Strengthens the core muscles (abdominals, back, and shoulders).
Improves posture.
Enhances overall stability and balance.

4. Lunges: The Leg and Glute Sculptor

Lunges are another effective lower body exercise. They work the quadriceps, hamstrings, and glutes while also helping with balance and coordination. Lunges also improve flexibility in the hips and legs.

How to do a Lunge:

Stand tall with your feet together.
Take a large step forward with one leg, bending both knees until your back knee almost touches the ground.
Keep your torso upright and your front knee at a 90-degree angle.
Push back up to the starting position and repeat with the other leg.
Do 12-15 repetitions on each leg.

For a greater challenge, teens can try “walking lunges” or hold water bottles in each hand to add some resistance.

Why Lunges are Good for Teens:

Strengthens legs and glutes.
Improves balance and coordination.
Increases flexibility and mobility.

5. Burpees: The Full-Body Workout

Burpees are one of the most intense bodyweight exercises, and they are perfect for teens looking to challenge themselves. Burpees are a combination of a squat, a jump, and a push-up. This makes them a full-body workout that targets the arms, legs, chest, and core.

How to do a Burpee:

Start by standing with your feet shoulder-width apart.
Drop into a squat position and place your hands on the floor.
Jump your feet back so that you are in a push-up position.
Perform a push-up (optional).
Jump your feet forward, returning to the squat position.
Jump up and reach for the sky.
Repeat for 10-12 repetitions.

Burpees are a high-intensity exercise that also boosts cardiovascular fitness and burns calories.

Why Burpees are Good for Teens:

Great full-body workout.
Improves cardiovascular health.
Builds strength and endurance.

How to Get the Best Results from Bodyweight Exercises

To get the most out of these exercises, it’s important for teens to follow a few simple tips:

Start Slow: If you’re new to exercise, start with 2-3 sets of each exercise and gradually increase the repetitions as you get stronger.
Warm Up and Cool Down: Before starting your workout, do a light warm-up (like jumping jacks or a quick walk) to get your body ready. After the workout, cool down with some stretching to prevent injury.
Stay Consistent: The key to seeing results is consistency. Aim to do these exercises 3-4 times a week, giving your body time to recover in between.
Eat Well and Stay Hydrated: Exercise works best when paired with a balanced diet and plenty of water. Make sure you’re eating enough to fuel your workouts and stay hydrated.

Conclusion

Bodyweight exercises are an excellent way for teens to stay fit, especially when gyms are not an option or time is limited. Whether it’s push-ups, squats, planks, lunges, or burpees, these exercises can help teens build strength, improve flexibility, and increase endurance—all from the comfort of their homes.

In India, where sedentary lifestyles are becoming more common among teens, incorporating these simple exercises into daily routines can have a positive impact on both physical and mental health. So, grab your workout clothes, find a comfortable spot in your home, and start moving—your body will thank you! read more

Author: Sonam