Home Exercises for QuaranTEENS: Feel Happy & Healthy

(Inside: Exercise ideas for teens that will help spark a love of movement. These home exercises can help your family feel happy and healthy during the quarantine.)

We’re 11 days into this coronavirus-stay-at-home pandemic and here’s what I’m learning. When spending every waking second together, if we don’t exercise, we get a little, ahem, shall I say…temperamental…

Growling becomes our thing. It’s really, really…NOT lovely.

But, exercise helps.

A lot.

Moving our bodies lifts our spirits and makes kinder, gentler people.

However, even though our brains know this, our bodies want to eat Cheetos and watch superhero movies. We have to force ourselves to push past I-don’t-feel-like-it and just start.

Exercise Ideas for Teens

Since PE class is canceled, sports seasons are postponed and friends aren’t allowed over, we’ve had to be creative and intentional about trying to move for 30-60 minutes a day in our home.

We’ve made it a family expectation, and honestly, staying consistent(ish) with it and is going fairly well. We all seem to like our chosen activity.

So, here are some awesome ideas to release those happy endorphins, written specifically for teens, but are also for siblings and parents…

home exercises for teens — Yoga photo credit: Zen Bear Yoga on Unsplash
Sit up photo credit: Jonathan Borba on Unsplash

1. Sports

If your teen loves sports, this quarantine is an awesome opportunity to work on their skills. Teens can research drills for their sport and come up with a training plane. Here are some ideas:

Quick feet indoor soccer drills
Indoor dribbling drills for basketball players
Improve your tennis skills from home
At home speed and agility football workout
Sports endurance and agility workout for all sports that you can do at home

2. Yoga

For those who don’t love high endurance exercising, yoga just might be perfect for them. The stretching and breathing can be an instant mood booster. Here are a few places to start:

20-minute beginner yoga class
Higher impact yoga
Yoga for strength

3. At-home equipment

Time to stop using the treadmill or bike to hang your laundry on… Dust it off, tuck earbuds in, crank up the music or inspirational podcasts and get that body moving.

4. Use the stairs

I grew up in small homes on the various military bases my dad was stationed – we didn’t ever have extra space for equipment. My dad would set a timer and huff it up and down the stairs. Even 10 or 15 minutes will help us all break a sweat.

5. Go for a walk

We can grab our dogs (coronavirus is the best thing that’s happened to them), a skateboard, favorite music and enjoy a walk. There’s nothing like nature.

5. Ride your bike

There’s a reason why biking is so popular, it’s so much fun. Rekindle the love of two wheels and enjoy being outside through biking.

6. Dance!

I threw on a song and pulled out my nineties moves. My boys were not into it… They ran. But, that’s exercise too so I’m calling it a parenting win.

However, for those that like to dance, here are some fun videos:

20-min hip-hop dance class
Beginning contemporary dance routine
Learn to tap dance
Learn ballet video
Hip-hop cardio routine
30-min Latin dance workout

7. Strength and conditioning routines

There are so many great videos that focus on strength and conditioning. I can usually talk myself into 10 minutes. Then once I’ve warmed up, I can talk myself into one more video. Here are a few of my favorites:

8. Cardio workout videos

I forgot how much I like a quality exercise video. These are some good ones:

30-minute standing cardio workout
30-minute at home cardio workout
30-min no-equipment strength and cardio routine
30-minute no-equipment cardio workout (My favorite!)

9. Kickboxing

Kickboxing makes exercising way more fun. Here are some quality routines:

30-min no-equipment cardio kickboxing workout (My fav!)
Killer kickboxing and cardio workout
30-min below the belt kickboxing workout
45-min cardio kickboxing boot camp

10. Play!

There are so many ways to move that doesn’t feel like exercising because they’re fun:

skateboarding
rollerblades
play tag, ghosts in a graveyard or capture the flag with your siblings
garden
jump on the trampoline
create street art out of chalk
fly a kite
shoot hoops – play PIG or HORSE
create a fort outside, craft something (think of all the up and down, lifting and moving you do when you create)
sculpt your yard – mow, stain your deck, create a pretty outdoor space for your family (working is my version of play)

Photo by Marliese Streefland on Unsplash

11. Clean!

I saved the best for last and I’m so incredibly serious about this idea. I can work up a sweat cleaning out closets, vacuuming and moving laundry around. Multitask by cleaning/organizing/purging clutter. Get your sweat on and see your rewarding result – a clean, organized room. Need inspiration? Watch Marie Kondo on NetFlix. Or watch her tips below.

A clean, tidy space is so nice to walk into – this could be your room!

Exercise Ideas for Teens: Your turn!

What’s your favorite way to exercise? Email me or let me know in the comments.

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Cheryl Donely

Cheryl is a mom of 3 boys, wife, speaker, high school teacher, and author of Empowered Moms & Kids. She has a Master’s degree in Educational Leadership and is passionate about learning and teaching. On www.empoweredmomsandkids.com you’ll find inspiration and encouragement for moms raising tweens and/or teens. Read more in the “about” section of this page.