Exercising at home can be quite beneficial for a teenage girl who wants to get fit quickly. The privacy of your own bedroom, garage or living room enables you to focus on correct form and proper techniques as you work out. Furthermore, it is more convenient to exercise at home because you do not spend time looking presentable and traveling to the gym, giving you more time to get fit. Once you are done training, you can shower and get to school, do your homework, go to work or get started on your chores.
Make good use of your television and DVD player or your computer. Request exercise DVDs and an aerobic step bench for gifts when asked “What do you want for your birthday?” Complete an aerobic DVD workout after school in your bedroom if that is where you are most comfortable because it takes a very small amount of space and a step bench may be pushed under your bed when you are not using it. Exercise to the DVDs two days per week for one hour, building up your cardiovascular endurance if you need to.
Take advantage of the cardio equipment your parents might have covered with clothes somewhere in your house. Use the treadmill or elliptical to perform 30 minutes of moderately intense exercise, building your aerobic power; do this workout one day per week.
Use a cardio machine for interval training, enhancing your capacity to exercise intensely for a short period of time. Exercise at a difficult level for 30 seconds and then decrease the intensity for two minutes to catch your breath. Continue alternating between harder and easier intervals for a total of 20 minutes.
Incorporate a resistance training program to improve your muscular strength and your muscular endurance two days per week. Ensure there are two to three days between each resistance training session.
Use dumbbells and an exercise bench to train all of the muscles of your body by doing dumbbell presses and dumbbell flies for your chest; one-arm dumbbell rows and dumbbell pullovers for your back; stationary lunges and sumo squats for your legs; dumbbell curls and concentration curls for your biceps; triceps dumbbell extensions and triceps kickbacks for the backs of your arms; dumbbell shoulder presses and dumbbell lateral raises for your shoulders; and crunches and situps for your abdominal muscles.
Perform one set of each exercise for 10 repetitions without resting between sets for your first circuit. Complete three total circuits, resting for one to two minutes between each circuit.
Focus on your lower body muscles after you exercise on the treadmill, elliptical or do aerobics with quadriceps, hamstrings, inner thighs, outer thighs, buttocks, lower back and calf stretches.
Stretch all of your muscles at the end of your resistance training session, using the same lower body stretches, adding stretches for your chest, back, shoulders, abdominals, biceps and triceps.
Complete four repetitions per stretch. Hold each stretch for 30 seconds to improve your flexibility.
- Personal Trainer Manual; American Council on Exercise
- American College of Sports Medicine’s Health & Fitness Journal; Strength Training in Children and Teens; Pat Vehrs, Ph.D.
- American College of Sports Medicine: Youth Strength Training