Is your teen daughter glued to her smartphone, and you’re looking for a way to spark her interest in fitness? Finding the right workouts for teen girls can be the key to unlocking a world of fun and self-discovery. Picture this: your daughter engaging in activities that not only boost her strength and endurance but also lift her spirits and confidence. 

With so many options out there, it’s time to introduce her to a variety of exciting workout routines designed just for teenage girls. Check out these 12 exercises for teens—perfect for staying fit, energized, and ready to take on anything, with many at-home workouts included!

1. Strength & Endurance Builders

HIIT Workouts (High-Intensity Interval Training)

High-intensity interval training, or HIIT Workouts, is a great way to build strength, burn fat, and boost heart health while simultaneously improving endurance and metabolism. Moreover, it fosters mental empowerment, provides exceptional stress relief, and enhances motivation—qualities that are especially beneficial for the development of teenage girls.

How to start: When beginning a new fitness routine, incorporate intervals of high-intensity at- home workouts such as jumping jacks, squats, or sprints for 20 to 40 seconds, followed by 20 seconds of rest. Aim for sessions lasting 10 to 15 minutes, 2 to 3 times a week.

Tips: It's important not to skip the warm-up. Before jumping into HIIT workouts, make sure to take 5–10 minutes to warm up your body. 

As you practice HIIT exercises, remember to celebrate the small wins—every set counts. Be consistent, and these short, powerful workouts will make you feel stronger inside and out.

Bodyweight Training

Bodyweight training offers effective workouts for teen girls that build lean muscle, improve coordination, and enhance core strength, all without any equipment. It also fosters mental benefits such as control and self-discipline.

How to start: With just your body weight alone, begin with exercises such as squats, lunges, push-ups, and planks. To achieve optimal results in strength and toning, aim for 3 sets of 10–15 repetitions, 3–4 times a week. 

Tips: Focus on your form; don’t rush through your workouts; and remember to rest between sessions. These three simple tips will be key in helping you achieve your goals using bodyweight exercises. 

As you progress on your fitness journey, keep in mind that consistency is more important than intensity. It's all about showing up and maximizing your body's potential.

Running

Running or jogging strengthens the heart, lungs, and legs while releasing endorphins that boost mood and alleviate anxiety. It's an excellent stress reliever and confidence booster, especially for teen girls navigating the challenges of puberty and school making it one of the best workout routines one can have. 

How to start: To get started, begin with walk/run intervals (1 minute jog, 2 minutes walk) for 20–30 minutes, 3 times a week. Gradually increase your time or speed as you get more comfortable. 

Tips: all exercises for teens should start at a comfortable pace, choose cushioned footwear, and prioritize rest days. It’s wiser to ease into your routine rather than overexert yourself and risk injury.

Everyone's journey in running is unique; focus on how it feels rather than how fast you go. Running/jogging is a simple and liberating exercise, and it stands out as one of the best ways to relieve stress.

Pilates

Pilates is currently trending for good reasons; it strengthens core muscles, improves posture, and enhances flexibility with minimal equipment. And mentally, it promotes calm focus and body awareness. 

How to start: Try a 20-minute beginner pilates mat session 2–3 times per week, focusing on slow, controlled movement. Or try something a bit more involved, like a reformer pilates session, if you are feeling brave. 

Tips: The most important advice for practicing Pilates is to focus on engaging your core while moving slowly and with intention.

Pilates teaches that true strength starts with focus; the mind leads the body. This exercise is a great way for teen girls to practice mindfulness and build a strong body.

Martial Arts

Martial arts offer excellent workouts for teen girls, as it fosters discipline, strength, and coordination. Additionally, it enhances confidence and focus, providing mental grounding and empowerment.

How to start: First, choose a martial arts style such as karate, judo, or taekwondo. Then, look for an introductory class online and plan to train two to three times a week. Remember, consistency is key!

Tips: Always warm up before practicing martial arts. It's also wise to train with an instructor who can help ensure proper form and safety. Always wear safety gear when training!

In martial arts training, discipline and respect take precedence over competition. It is a physical and mental journey that fosters balance and builds confidence.

2. Flexibility & Mindfulness

Yoga

Yoga is a powerful way to build strength, flexibility, and balance while also calming the mind. It encourages mindfulness and helps release tension, making it one of the best activities for reducing stress and improving emotional well-being.

How to start: Begin with a short 20-minute beginner flow three to four times a week. Focus on breathing deeply and aligning your body correctly rather than pushing for difficult poses.

Tips: Always warm up your joints before starting and avoid forcing deep backbends. Remember that yoga is about progress, not perfection—be kind to yourself and let each session be a chance to reconnect with your breath and body.

If you are browsing exercises for teens to try, consider yoga. With patience and practice, it can become your safe space to reset, recharge, and find strength in stillness.

Swimming

Swimming offers a full-body workout that strengthens muscles, improves endurance, and increases lung capacity. The rhythmic movement of the water can be incredibly soothing, helping to ease anxiety and quiet the mind while keeping your body active.

How to start: Try swimming laps or joining a beginner water aerobics class for 20 to 30 minutes, two to three times per week. Start at your own pace and gradually build stamina as your confidence grows.

Tips: Learn basic breathing techniques first, and make sure to swim under supervision if you’re new to it. Stay hydrated, and rest if you start feeling lightheaded. Swimming can be both gentle and powerful—let the water guide your flow and calm your thoughts.

Swimming is a great activity for teen girls to get involved in. Every stroke is a reminder that peace and strength can exist together when you move with intention.

Dance Cardio

Dance cardio is a fun and uplifting way to stay fit while improving coordination, endurance, and mood. It’s not just about exercise—it’s about expressing yourself and letting go of stress through movement and rhythm.

How to start: Follow an online routine or join a dance fitness class for about 30 minutes, two to four times a week. Pick music that energizes you and moves your body freely.

Tips: Clear enough space to move safely, wear supportive shoes, and drink plenty of water. Focus on enjoying the dance rather than nailing every step—this is your time to move, smile, and celebrate what your body can do.

Keep in mind, when you dance for joy instead of perfection, fitness becomes freedom. And dancing makes a great at-home workout without any equipment needed!

3. Fun & Everyday Activities

Hiking

Hiking is an excellent way to build strength and endurance while also reducing stress. Plus, as a bonus, spending time in nature can ground you and provide a refreshing mental break, something many modern teens need more of.

How to start: Begin with easy trails that are between 1 to 3 miles long to help build your endurance and confidence. Aim to hike once a week, gradually increasing the distance as you become more comfortable with the terrain.

Tips: Make sure to wear sturdy shoes that provide good support and traction to protect your feet on uneven surfaces. It's also important to bring plenty of water and take time to stretch.

Remember to focus on the view rather than the pace of your hike. Enjoying the journey allows you to connect with nature, calm your mind, and truly appreciate the beauty around you.

Cycling

Cycling is a high o resort exercise that boosts endurance, leg strength, and heart health while giving a sense of freedom and adventure. It’s also mentally freeing and energizing.

How to start: Start with 20–30 minute rides, 2–3 times a week, at an easy pace. Like with all activities, gradually increase your time or intensity as you become more comfortable. 

Tips: ALWAYS wear a helmet, check brakes, and avoid headphones for a safe ride. 

Enjoy the ride as you are out cycling. Pedal for freedom, not speed and you will find a peace on your fitness journey.

Sports (Team or Solo)

Sports—especially team-based ones—can help teens develop coordination, strengthen communication skills, build teamwork, and improve overall physical fitness.

How to start: Your teenage years are the perfect time to get involved in sports since most schools offer team opportunities. You can also join a local league, community team, or casual pickup game to stay active and have fun.

Tips: Always stretch before and after, wear proper gear, and stay hydrated.

When it comes to playing sports remember to value teamwork and fun over winning. Focusing on connection and enjoyment helps you grow both on and off the field while staying active and building a sense of community and joy.

Jump Rope

Finally, we have jump roping. We love this exercise for teen girls because it is excellent cardio that also tones arms and legs, improves coordination, and boosts mental focus.

How to start: Begin with a workout routine where you exercise for 1 to 2 minutes, followed by a 30-second break, for a total of 10 minutes. Aim to do this three times a week. 

Tip: When jump roping, it is advisable to use soft flooring, keep your knees slightly bent, and start with short durations. 

Remember that consistency is key to achieving the best results, but be sure not to push yourself too hard. Find your rhythm and let it flow!

Frequently Asked Questions

What is the best workout for teenage girls at home?

Bodyweight exercises for teens are a great option for beginners, especially for teen girls. For those looking for something a bit more advanced or intense, consider trying HIIT workouts, pilates, hiking, or cycling.

How many days a week should a teenage girl work out?

Although the exact exercise routine for a teen girl can vary, it is generally recommended to engage in at least 30 minutes of physical activity three times a week. 

How long should a teenage girl exercise daily?

Teen girls should aim for about 60 minutes of physical activity each day, mixing aerobic exercises like running or dancing with strength and flexibility training to stay strong and energized.

Which workout is best for boosting confidence?

Strength training is one of the best confidence-boosting workouts—it helps build both physical and mental strength, showing teens how capable and powerful their bodies can be.