12-Week Workout Plan for Teenage Girls to Get Fit at Home w/ PDF

If you’re in your teenage and want to improve your fitness and appearance, this article is for you.

In this article, I’ve shared a comprehensive, effective, and easy-to-follow 12-week home workout routine for teenage girls who train at home using body weight and resistance bands only.

This routine will help you bolster your foundational strength, improve your functional fitness, build lean mass, and help you achieve your best shape over time.

Can a Teenage Girl Work Out?

If you are a teenager, you should consider working out. It is the best way to get in shape and stay healthy.

Research suggests that regular physical activity in childhood and adolescence helps to build and maintain a healthy and active life in the future.¹ Mounesan L, Sepidarkish M, Hosseini H, Ahmadi A, Ardalan G, Kelishadi R, et al. Policy Brief for Promoting Physical Activity among Iranian Adolescents. Journal of Isfahan Medical School. 2013;31(233):510–20. [Google Scholar]

So, it is crucial to do some moderate to vigorous exercise during your teenage years to keep yourself fit, strong, and healthy.

What Kind of Workouts Can Teenage Girls Do?

From strength training in the gym to bodyweight and resistance band exercises at home, all kinds of workouts a teenage girl can do.

However, I recommend starting with bodyweight exercises as they help build fundamental fitness and prepare you for weight training in the gym.

With your body weight, you can do muscle-building as well as cardio exercises to enhance your overall fitness.

In addition to body weight, teenagers should also perform resistance band exercises at home to build lean mass and basic strength.

Here are the basic workouts teenage girls can do at home:

1. Bodyweight Strength Workout
2. Low Impact Cardio
3. Endurance or Zone2 Cardio
4. Resistance Band Exercises

12-Week Workout Plan for Teen Girls to Get Fit at Home

Split Type	Upper-lower, Hybrid, and Full-body
Workout Type	Bodyweight and Resistance Band
Program Duration	12 Weeks
Workouts/Week	4-5 Days a week
Duration/Workout	30-45 minutes
Program Goal	Improve Fundamental Fitness and Shape Physique
Target Gender	Female
Target Age Group	13-19 Years

This program involves performing bodyweight and resistance band exercises four to five times a week. I’ve divided the 12 weeks into three phases, four weeks each.

During the first phase, you’ll follow an upper-lower split workout involving two upper-body and two lower-body workouts per week.

From the fifth to eighth weeks, you’ll do a hybrid split. The hybrid split combines some upper and lower body muscles on each training day and exercises four times weekly.

The last phase involves three days of workouts to gain strength and lean mass and two days for improving cardiovascular fitness.

• Week 1 to 4: Upper Lower Split
• Week 5 to 8: Hybrid Training Split
• Week 9 to 12: Full Body Cardio and Strength Training

Whether you’re 13 or 19, the combination of all these splits will ultimately help you achieve a strong, athletic, and well-shaped physique over time

Warm-up: Start your sessions with this quick 2-3 minute warm-up so your body temperature can increase and your muscles get ready for the main workout:

• Ankle Hops: 15-sec x 3 sets
• Jumping Jacks: 15-sec x 3 sets
• Mountain Climbers: 15-sec x 3 sets
• Squat Jump: 5 reps x 3 sets

Week 1 to 4 – Upper Lower Split

The first four weeks involve training the upper and lower body twice each week. They include basic bodyweight and resistance band exercises that will strengthen your base and prepare you for the next phase.

• Monday – Upper Body Workout
• Tuesday – Legs and Glutes
• Wednesday – OFF
• Thursday – Upper Body Workout
• Friday – Legs and Glutes
• Saturday – OFF
• Sunday – OFF

Monday – Upper Body

Exercise	Activity	Rest b/w sets
Kneeling Push-up	10 reps x 3 sets	45-second
Incline Push-up	10 reps x 3 sets	1-minute
Shoulder Tap	10/side x 3 sets	45-second
Banded Overhead Press	10 reps x 3 sets	1-minute
Banded Single-arm Row	10 reps/side x 3	45-second
Forearm Plank	30-sec x 2 sets	45-second

Tuesday – Lower Body

Exercise	Activity	Rest b/w sets
Goblet Squat	10 reps x 3 sets	1-minute
Front Lunges	10 per leg x 3 sets	45-second
Hip Bridge	10 reps x 4 sets	45-second
Banded RDL	5 reps x 4 sets	1-minute
Glute Kickback	5/side x 3 sets	45-second
Banded Clamshell	6/side x 3 sets	45-second

Thursday – Upper Body

Exercise	Activity	Rest b/w sets
Lying IYT Raises	10 reps x 3 sets	1-minute
Chair Dips	15 reps x 3 sets	1-minute
Superman Pull	12 reps x 3 sets	1-minute
Narrow Pushup on Knees	10 reps x 3 sets	1-minute
Flutter Kicks	15-sec x 3 sets	45-second
Alternating Heel Taps	10 taps/side x 3	45-second

Friday – Lower Body

Exercise	Activity	Rest b/w sets
Suitcase Deadlift	10 reps x 3 sets	1-minute
Wall Sit	5 reps with 5-second hold x 3 sets	1-minute
Side Lunges	10 reps per side x 3	1-minute
1-leg Banded Leg Curl	10 reps per leg x 3	1-minute
Bodyweight Frog Pump	10-12 reps x 3 sets	45-second
Leaning Wall Calf Raise	10 reps per leg x 3	45-second

Week 5 to 8 – Hybrid Training Split

This involves mixing upper and lower body muscle groups on each training day. For example, on Monday, chest, quads, and arms; on Tuesday, back, shoulder, and hamstrings; and on Thursday, glutes and abs.

It’s an excellent way to focus on every muscle throughout the body and helps build a strong and toned physique.

• Monday – Back, Biceps, and Hamstrings
• Tuesday – Chest, Triceps, and Glutes
• Wednesday – OFF
• Thursday – Shoulder and Quads
• Friday – Glutes and Abs
• Saturday – OFF
• Sunday – OFF

Monday – Back, Biceps, and Hamstrings

Exercise	Activity	Rest
Banded Lat Pull-down	15 reps x 3 sets	1-minute
Banded Seated Rowing	15 reps x 3 sets	1-minute
Banded Superman Pull	10 reps x 3 sets	1-minute
Concentration Curl	10 reps/arm x 2	45-second
Single-arm Hammer curl	10 reps/arm x 2	45-second
Banded Romanian Deadlift	8-10 reps x 3 sets	1-minute
1-leg Resistance Band Leg Curl	10 reps/leg x 3 sets	45-second

Tuesday – Chest, Triceps, and Glutes

Exercise	Activity	Rest
Incline Push-ups	10 reps x 3 sets	1-minute
Banded Floor Press	10 reps x 3 sets	1-minute
Standing Chest Press	10 reps x 3 sets	1-minute
1-arm Triceps Extension	10/side x 2 sets	45-second
Bench Dips	15 reps x 2 sets	1-minute
Single-leg Glute Bridge	10/side x 3 sets	45-second
Banded Glute Kickback	10/side x 3 sets	45-second

Thursday – Shoulder and Quads (Superset)

Exercise	Activity	Rest
Overhead Press + Prisoner Squat	10 reps x 2-3 sets	1-minute
Lateral Delt Raises + Front Lunges	10 reps x 2-3 sets	1-minute
Reverse Fly + Frog Squat	10 reps x 2-3 sets	1-minute
Front Raises + Banded Leg Press	10 reps x 2-3 sets	1-minute

Friday – Glutes and Abs

Exercise	Activity	Rest
Pop Squat	10 reps x 3 sets	1-minute
Frog Pump	10 reps x 3 sets	1-minute
Glute Bridge	10 reps x 3 sets	45-second
Prone Glute Curl	5 reps x 3 sets	45-second
Mountain Climber	15-sec x 3 sets	30-second
Reverse Crunches	10 reps x 3 sets	30-second
Forearm Plank	30-sec x 3 sets	30-second

Week 9 to 12 – Full Body Training

The final phase of this program involves training five times weekly, three sessions for strength and muscle gain, and two for increasing your cardiovascular fitness.

• Monday – Strength Training
• Tuesday – Low-Intensity Cardio
• Wednesday – Strength Training
• Thursday – Endurance Cardio
• Friday – OFF
• Saturday – Muscle-building Workout
• Sunday – OFF

Monday – Strength Training

Exercise	Activity	Rest
Standard Pushups	10 reps x 3 sets	1-minute
Banded Deadlift	10 reps x 3 sets	1-minute
Overhead Press	10 reps x 3 sets	1-minute
Bench Dips	10 reps x 3 sets	1-minute
Banded Superman Pull	10 reps x 3 sets	1-minute
Deep Squat Calf Raises	10 reps x 3 sets	1-minute
Long Leg March	10/leg x 3 sets	1-minute

Tuesday – Low-Intensity Cardio

Perform exercises between 40-60 percent of your maximum heart rate.

Exercise	Activity	Rest
Jumping Jacks	15-sec work x 3 sets	30-second
Mountain Climber	15-sec x 3 sets	30-second
Flutter Kicks	15-sec x 3 sets	15-second
Shoulder Taps	10 taps/side x 3 sets	30-second
High Knees Taps	10 taps/side x 3 sets	30-second
No Push-up Burpees	10 reps x 3 sets	45-second
Forearm Plank	45-second x 3 sets	1-minute

Wednesday – Strength Training

Exercise	Activity	Rest
Lateral Band Walks	30-second x 3 sets	30-second
Resistance Band Squat	15 reps x 3 sets	1-minute
Triangle Push-up	10 reps x 3 sets	1-minute
Banded Lat Pulldown	15 reps x 3 sets	1-minute
Banded Rear Delt Raise	10/side x 3 sets	1-minute
Glute Kickback	10/side x 3 sets	1-minute
Banded Fire Hydrant	10/side x 3 sets	45-second

Thursday – Endurance Cardio

Perform exercises between 60-80 percent of your maximum heart rate.

Exercise	Activity	Rest
Squat Jump	10 reps x 4 sets	30-second
Sprinting in a Place	15-second x 4 sets	45-second
Mountain Climber	15-second x 4 sets	30-second
Side Plank Hip Dip	10 reps/side x 4 sets	30-second
Shadow Boxing Punches	15-second x 4 sets	30-second
Burpees (no jump)	10 reps x 4 sets	1-minute

Saturday – Muscle-building Workout

Exercise	Activity	Rest
Lying IYT Raises	10 reps x 3 sets	45-second
Side Lunges	10 reps/leg x 3 sets	45-second
Banded Floor Press	15 reps x 3 sets	1-minute
One-am Triceps Extension	10 reps/arm x 3 sets	45-second
Banded Bent-Over Row	15 reps x 3 sets	1-minute
1-leg Resistance Band Leg Curl	10 reps/leg x 3 sets	1-minute
Bodyweight Frog Pump	15 reps x 3 sets	45-second

Download The Workout Routine PDF

You can make some changes based on your fitness level and the equipment you use. For example, if you don’t have bands, you can repeat the bodyweight exercise two to three times.

References

• 1
  Mounesan L, Sepidarkish M, Hosseini H, Ahmadi A, Ardalan G, Kelishadi R, et al. Policy Brief for Promoting Physical Activity among Iranian Adolescents. Journal of Isfahan Medical School. 2013;31(233):510–20. [Google Scholar]