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

Teenage Girl Exercising at Home

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?

Teenage Girl Working 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

Exercise Plan for A Teenage Girl at Home
Split TypeUpper-lower, Hybrid, and Full-body
Workout TypeBodyweight and Resistance Band
Program Duration12 Weeks
Workouts/Week4-5 Days a week
Duration/Workout30-45 minutes
Program GoalImprove Fundamental Fitness and Shape Physique
Target GenderFemale
Target Age Group13-19 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.

Workout Routine for Teen Girls
  • 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

ExerciseActivityRest b/w sets
Kneeling Push-up10 reps x 3 sets45-second
Incline Push-up10 reps x 3 sets1-minute
Shoulder Tap10/side x 3 sets45-second
Banded Overhead Press10 reps x 3 sets1-minute
Banded Single-arm Row10 reps/side x 345-second
Forearm Plank30-sec x 2 sets45-second

Tuesday – Lower Body

ExerciseActivityRest b/w sets
Goblet Squat10 reps x 3 sets1-minute
Front Lunges10 per leg x 3 sets45-second
Hip Bridge10 reps x 4 sets45-second
Banded RDL5 reps x 4 sets1-minute
Glute Kickback5/side x 3 sets45-second
Banded Clamshell6/side x 3 sets45-second

Thursday – Upper Body

ExerciseActivityRest b/w sets
Lying IYT Raises10 reps x 3 sets1-minute
Chair Dips15 reps x 3 sets1-minute
Superman Pull12 reps x 3 sets1-minute
Narrow Pushup on Knees10 reps x 3 sets1-minute
Flutter Kicks15-sec x 3 sets45-second
Alternating Heel Taps10 taps/side x 345-second

Friday – Lower Body

ExerciseActivityRest b/w sets
Suitcase Deadlift10 reps x 3 sets1-minute
Wall Sit5 reps with 5-second hold x 3 sets1-minute
Side Lunges10 reps per side x 31-minute
1-leg Banded Leg Curl10 reps per leg x 31-minute
Bodyweight Frog Pump10-12 reps x 3 sets45-second
Leaning Wall Calf Raise10 reps per leg x 345-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.

workout plan for teen girls
  • 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

ExerciseActivityRest
Banded Lat Pull-down15 reps x 3 sets1-minute
Banded Seated Rowing15 reps x 3 sets1-minute
Banded Superman Pull10 reps x 3 sets1-minute
Concentration Curl10 reps/arm x 245-second
Single-arm Hammer curl10 reps/arm x 245-second
Banded Romanian Deadlift8-10 reps x 3 sets1-minute
1-leg Resistance Band Leg Curl10 reps/leg x 3 sets45-second

Tuesday – Chest, Triceps, and Glutes

ExerciseActivityRest
Incline Push-ups10 reps x 3 sets1-minute
Banded Floor Press10 reps x 3 sets1-minute
Standing Chest Press10 reps x 3 sets1-minute
1-arm Triceps Extension10/side x 2 sets45-second
Bench Dips15 reps x 2 sets1-minute
Single-leg Glute Bridge10/side x 3 sets45-second
Banded Glute Kickback10/side x 3 sets45-second

Thursday – Shoulder and Quads (Superset)

ExerciseActivityRest
Overhead Press + Prisoner Squat10 reps x 2-3 sets1-minute
Lateral Delt Raises + Front Lunges10 reps x 2-3 sets1-minute
Reverse Fly + Frog Squat10 reps x 2-3 sets1-minute
Front Raises + Banded Leg Press10 reps x 2-3 sets1-minute

Friday – Glutes and Abs

ExerciseActivityRest
Pop Squat10 reps x 3 sets1-minute
Frog Pump10 reps x 3 sets1-minute
Glute Bridge10 reps x 3 sets45-second
Prone Glute Curl5 reps x 3 sets45-second
Mountain Climber15-sec x 3 sets30-second
Reverse Crunches10 reps x 3 sets30-second
Forearm Plank30-sec x 3 sets30-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

ExerciseActivityRest
Standard Pushups10 reps x 3 sets1-minute
Banded Deadlift10 reps x 3 sets1-minute
Overhead Press10 reps x 3 sets1-minute
Bench Dips10 reps x 3 sets1-minute
Banded Superman Pull10 reps x 3 sets1-minute
Deep Squat Calf Raises10 reps x 3 sets1-minute
Long Leg March10/leg x 3 sets1-minute

Tuesday – Low-Intensity Cardio

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

ExerciseActivityRest
Jumping Jacks15-sec work x 3 sets30-second
Mountain Climber15-sec x 3 sets30-second
Flutter Kicks15-sec x 3 sets15-second
Shoulder Taps10 taps/side x 3 sets30-second
High Knees Taps10 taps/side x 3 sets30-second
No Push-up Burpees 10 reps x 3 sets45-second
Forearm Plank45-second x 3 sets1-minute

Wednesday – Strength Training

ExerciseActivityRest
Lateral Band Walks30-second x 3 sets30-second
Resistance Band Squat15 reps x 3 sets1-minute
Triangle Push-up10 reps x 3 sets1-minute
Banded Lat Pulldown15 reps x 3 sets1-minute
Banded Rear Delt Raise10/side x 3 sets1-minute
Glute Kickback10/side x 3 sets1-minute
Banded Fire Hydrant10/side x 3 sets45-second

Thursday – Endurance Cardio

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

ExerciseActivityRest
Squat Jump10 reps x 4 sets30-second
Sprinting in a Place15-second x 4 sets45-second
Mountain Climber15-second x 4 sets30-second
Side Plank Hip Dip10 reps/side x 4 sets30-second
Shadow Boxing Punches15-second x 4 sets30-second
Burpees (no jump)10 reps x 4 sets1-minute

Saturday – Muscle-building Workout

ExerciseActivityRest
Lying IYT Raises10 reps x 3 sets45-second
Side Lunges10 reps/leg x 3 sets45-second
Banded Floor Press15 reps x 3 sets1-minute
One-am Triceps Extension10 reps/arm x 3 sets45-second
Banded Bent-Over Row15 reps x 3 sets1-minute
1-leg Resistance Band Leg Curl10 reps/leg x 3 sets1-minute
Bodyweight Frog Pump15 reps x 3 sets45-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]

Share This Blog

Picture of Murshid Akram

Murshid Akram

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. For the last six years, I’ve been working and training with people who use all sorts of equipment and follow multiple types of workouts, from calisthenics to powerlifting. I primarily design workout plans and share science-based, practical, and logical information that can help you become stronger, flexible, and healthier.

About Me

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. For the last six years, I’ve been working and training with people who use all sorts of equipment and follow multiple types of workouts, from calisthenics to powerlifting. I primarily design workout plans and share science-based, practical, and logical information that can help you become stronger, flexible, and healthier.

Table of Contents

Sign up for our Newsletter

Sign up for practical, helpful, and unique content that can help you elevate your fitness.

SEARCH YOUR WORKOUT​

You can also use this search box to find your workout​

Search