How-To: Exercises for Teens to do at Home

Exercise is an important part of maintaining a healthy and balanced life. We understand that gym workouts aren’t for everyone, but working out at home can be easier than you think! Here are some exercises that you can do in the comfort of your own home.

Ensure that you do a ten minute workout before you begin these exercises—take a light jog or run around the block. Each exercise should each be repeated 12 to 15 times in sets of three.


Image AlexMaster


Keep your back straight with a neutral spine, feet hip-distance apart, and squat into a seated position. Keep your knees in line with your feet with your chest and shoulders up.


Step forward and bend at the knees. Keep your legs at 90 degree angles—front knee in line with toes, and back knee pointing down. Shoulders and chest should be up. Repeat on other leg.

Step ups

Use a step, chair or bench. Step up with one foot, and drive the other knee up into the air, to make a 90 degree angle. Step down and repeat on other side.

Push ups

Lie on your stomach on the ground, hands beside your shoulders. You can keep your knees on the ground to start, or push up onto the ball of the foot. Come on to the hands to begin, the body in a straight line. Push down into the hands, lowering the body so the arms make a 90 degree angle. Push back up.

Sit ups

Lie on your back on the floor, feet placed flat on the ground hip distance apart. With your hands behind your head, use your stomach muscles to lift your torso up into a seated position. Your body should look like a V. Roll back down to your back, and keep your abs in.

Bicycle crunches

Lie on your back, hands behind your head with your legs out straight. Bend one knee up to the chest, the other outstretched, and bring the opposite elbow to the knee. Switch sides.


Start in the same position you would a push up—hands flat on the ground, shoulder-width apart, legs outstretched on balls of feet. Your body should resemble a plank. Hold this position for 30 to 60 seconds. You can also do this position on your forearms instead of hands for a bigger challenge.

Integrate exercises like these into your daily life for a hit of feel-good endorphins!