11 Workout Moves That Burn Calories and Build Teen Strength

Introduction

In today’s fast-paced world, maintaining a healthy lifestyle is crucial, especially for teenagers who are in a critical stage of physical and mental development. Regular exercise not only helps in burning calories but also plays a significant role in building strength and endurance. For teens, a well-rounded workout routine can make a huge difference in their overall well-being.

This article will explore 11 workout moves that are specifically designed to burn calories and build strength for teenagers. These exercises are not only effective but also fun and engaging, making it easier for teens to stay motivated and committed to their fitness goals.

Why Exercise is Important for Teens

Before diving into the workout moves, it’s important to understand why exercise is so crucial for teenagers. Regular physical activity helps in:

• Burning calories and maintaining a healthy weight.
• Building muscle strength and endurance.
• Improving cardiovascular health.
• Enhancing mental health and reducing stress.
• Boosting self-esteem and confidence.

11 Workout Moves That Burn Calories and Build Teen Strength

1. Squats

Description:
Squats are a fundamental exercise that targets the lower body, including the quadriceps, hamstrings, glutes, and calves. They also engage the core muscles.

How to Perform:

1. Stand with your feet shoulder-width apart.
2. Lower your body as if you are sitting back into a chair, keeping your chest up and your knees behind your toes.
3. Go down until your thighs are parallel to the floor.
4. Push through your heels to return to the starting position.

Benefits:

• Builds lower body strength.
• Burns a significant amount of calories due to the engagement of large muscle groups.
• Improves balance and coordination.

2. Push-Ups

Description:
Push-ups are a classic bodyweight exercise that primarily targets the chest, shoulders, triceps, and core muscles.

How to Perform:

1. Start in a plank position with your hands placed slightly wider than shoulder-width apart.
2. Lower your body until your chest nearly touches the floor.
3. Push yourself back up to the starting position while keeping your body in a straight line.

Benefits:

• Builds upper body strength.
• Engages the core for stability.
• Burns calories through full-body engagement.

3. Burpees

Description:
Burpees are a full-body exercise that combines a squat, push-up, and a jump. They are known for their high calorie-burning potential.

How to Perform:

1. Stand with your feet shoulder-width apart.
2. Lower into a squat position and place your hands on the floor.
3. Kick your feet back into a plank position and perform a push-up.
4. Jump your feet back to the squat position.
5. Explosively jump up into the air with your arms overhead.

Benefits:

• Burns a high number of calories.
• Builds strength in the upper and lower body.
• Enhances cardiovascular fitness.

4. Lunges

Description:
Lunges are another excellent lower body exercise that targets the quadriceps, hamstrings, glutes, and calves.

How to Perform:

1. Stand with your feet together.
2. Step forward with one leg and lower your hips until both knees are bent at a 90-degree angle.
3. Make sure your front knee is directly above your ankle and your back knee does not touch the floor.
4. Push through your front heel to return to the starting position.
5. Repeat on the other leg.

Benefits:

• Strengthens the lower body.
• Improves balance and stability.
• Burns calories through leg muscle engagement.

5. Plank

Description:
The plank is a core-strengthening exercise that also engages the shoulders, arms, and glutes.

How to Perform:

1. Start in a push-up position but rest on your forearms instead of your hands.
2. Keep your body in a straight line from head to heels.
3. Hold this position for as long as you can while keeping your core tight.

Benefits:

• Builds core strength and stability.
• Engages multiple muscle groups.
• Helps in burning calories through isometric muscle contraction.

6. Mountain Climbers

Description:
Mountain climbers are a dynamic exercise that combines cardio and strength training, targeting the core, shoulders, and legs.

How to Perform:

1. Start in a plank position with your hands shoulder-width apart.
2. Bring one knee towards your chest and then quickly switch legs, as if you are running in place while in a plank position.
3. Keep your core tight and your body in a straight line.

Benefits:

• Burns a high number of calories.
• Builds core and leg strength.
• Improves cardiovascular fitness.

7. Jumping Jacks

Description:
Jumping jacks are a simple yet effective cardio exercise that also helps in warming up the body.

How to Perform:

1. Stand with your feet together and your arms at your sides.
2. Jump up while spreading your legs apart and raising your arms overhead.
3. Jump again to return to the starting position.

Benefits:

• Burns calories quickly.
• Improves cardiovascular health.
• Enhances coordination and agility.

8. Bicycle Crunches

Description:
Bicycle crunches are a core exercise that targets the abdominal muscles, particularly the obliques.

How to Perform:

1. Lie on your back with your hands behind your head and your legs lifted, knees bent at a 90-degree angle.
2. Bring one knee towards your chest while simultaneously twisting your torso to bring the opposite elbow towards that knee.
3. Switch sides in a pedaling motion.

Benefits:

• Strengthens the core muscles.
• Burns calories through abdominal engagement.
• Improves overall core stability.

9. High Knees

Description:
High knees are a high-intensity cardio exercise that also engages the core and leg muscles.

How to Perform:

1. Stand with your feet hip-width apart.
2. Run in place while lifting your knees as high as possible towards your chest.
3. Pump your arms to help maintain balance and increase intensity.

Benefits:

• Burns a significant amount of calories.
• Strengthens the lower body and core.
• Enhances cardiovascular fitness.

10. Tricep Dips

Description:
Tricep dips are an effective exercise for targeting the triceps and shoulders.

How to Perform:

1. Sit on the edge of a sturdy chair or bench with your hands gripping the edge next to your hips.
2. Slide your hips off the edge and lower your body until your elbows are bent at a 90-degree angle.
3. Push through your hands to return to the starting position.

Benefits:

• Builds upper body strength, particularly in the triceps.
• Engages the core for stability.
• Burns calories through upper body muscle engagement.

11. Deadlifts (with light weights or bodyweight)

Description:
Deadlifts are a compound exercise that targets the lower back, glutes, hamstrings, and core.

How to Perform:

1. Stand with your feet hip-width apart and a slight bend in your knees.
2. Hinge at your hips to lower your torso while keeping your back straight.
3. Lower until you feel a stretch in your hamstrings.
4. Return to the starting position by pushing through your heels and engaging your glutes.

Benefits:

• Builds strength in the lower back and legs.
• Burns calories through the engagement of large muscle groups.
• Improves posture and core stability.

The Bottom Line

Incorporating these 11 workout moves into a regular exercise routine can help teenagers burn calories and build strength effectively. It’s important for teens to stay active and make fitness a part of their daily lives. By focusing on a combination of strength training and cardio exercises, teens can achieve a well-rounded fitness regimen that promotes overall health and well-being.

Remember, consistency is key. Encourage teens to find a workout routine that they enjoy and can stick to. Whether it’s a structured workout plan or a fun activity like a sport, staying active is the most important part.

FAQs

1. How often should teens exercise?

Teens should aim for at least 60 minutes of moderate to vigorous physical activity every day. This can include a mix of aerobic activities, muscle-strengthening exercises, and bone-strengthening activities.

2. Are these exercises safe for all teens?

Most of these exercises are safe for healthy teens. However, it’s always a good idea to consult with a healthcare provider or a fitness professional before starting a new exercise routine, especially if there are any pre-existing health conditions.

3. Can these exercises be done at home?

Yes, all the exercises listed can be done at home with little to no equipment. For exercises like tricep dips, a sturdy chair or bench can be used.

4. How can teens stay motivated to exercise regularly?

Setting realistic goals, finding a workout buddy, and varying the workout routine can help keep teens motivated. Additionally, tracking progress and celebrating small achievements can make the process more rewarding.

5. What should teens eat to support their workout routine?

A balanced diet rich in protein, healthy fats, and complex carbohydrates is essential for supporting a workout routine. Staying hydrated and eating a mix of fruits, vegetables, lean proteins, and whole grains can help fuel workouts and aid in recovery.

By following these guidelines and incorporating the suggested workout moves, teens can make significant strides in their fitness journey, burning calories and building strength along the way.