Good Workout Routines For Teenage Girls

Teen girls need plenty of exercise, at least one hour of moderate- or vigorous-intensity physical activity per day to ensure healthy growth and development. Teens who are overweight or obese are at risk for developing serious illnesses such as Type 2 diabetes, cardiovascular disease, gallbladder disease and even some cancers in adulthood, according to the American College of Obstetricians and Gynecologists. Physical activity can fight obesity and prevent illnesses later in life.

Team Sports

A fun and engaging way for a teen girl to be active and get a healthy workout is through joining a team sport that keeps her moving, such as soccer, basketball, track and field or rugby. Team sports require participants to practice regularly and allow girls to have fun while exercising. Practice days will provide the one hour of needed physical activity, but on days with no team practice, other alternatives for exercise are needed.

Exercise Classes

Gym classes and other fitness classes are great ways for teenage girls to get a workout. Aerobics, yoga, Pilates, karate or dance classes can get a teen's heart rate up for 30 minutes to an hour. These classes are also interesting and fun and burn plenty of calories to fight overweight and obesity. Switching up the activities can keep the level of interest and challenge high.

Resistance and Weight Training

Resistance and weight training that target each major muscle group -- arms, legs, shoulders, abdominals and back -- should be performed at least twice a week. These exercises build muscle and increase muscle and bone strength. Some of these exercises include weight training and using resistance bands or weight machines. Exercises that force the body to work against gravity -- such as gymnastics and hiking -- are also helpful. Gyms and fitness centers often set up their resistance machines in a circuit, where each muscle group can be worked in a rhythmic routine.

Active Lifestyle

An effective way for a teen to get extra physical activity in her day is to increase the amount of daily activities she does that make her use her energy and muscles. An active lifestyle is one in which a teen engages in recreational activities that are physically engaging. Social dancing, rock climbing, skiing, snowboarding and going for walks are ways to work out while spending time with friends and family.