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Empowered Moms and Kids
exercise ideas for teens

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…

Photo by Andre Tan on Unsplash

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…

Related article: Compelling Books High Schoolers Will Want to Read

home exercises for teens
Join this community of moms raising tweens and teens HERE.

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. 

Related article: 146+ Best Chapter Books for Tweens that Will Also Build Character

Photo by chuttersnap on Unsplash

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. 

Photo by Clique Images on Unsplash

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. 

Related article: 15+ Best Podcasts to Inspire and Motivate Our Teen Boys

Photo by Chris Osmond on Unsplash

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. 

Related Link: Everything’s been canceled – but, love hasn’t…

Photo by Murillo de Paula on Unsplash

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:

  • 10-minute arm workout
  • 12-minute leg workout
  • 10-minute ab workout
  • 10-minute calf workout

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
  • rollerblading
  • 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
Photo by Gabriel Jimenez 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!

Photo by House Method on Unsplash

Exercise Ideas for Teens: Your turn!

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

For more than exercise ideas for teens, read the full “entertaining tweens and teens” series…

The other day, I saw of picture of when my kids were little (like when I wrote this post), and I thought I so deeply want to go back to this season of life. I miss it.

But just as quickly as that thought came, another thought followed Someday, I will see pictures of my current parenting phase (raising tweens and teens) and wish to come back to today. 

So, I want to do my best to enjoy this season of life. These ideas on how to connect with and entertain tweens and teens can help…

 

Entertaining Tweens and Teens Series

INSPIRATION
How a Messy House is Good for Your Kids

IDEAS
85+ Kids Activities That Promote Creativity

READING
146+ Best Chapter Books for Tweens that will Also Build Character
Compelling Books That High Schoolers Will Want to Read

EXERCISE
Home Exercises for Your Teens & the Whole Family (Feel Healthy & Happy)

Join this community of moms of older kids

You just dropped one kid off at practice, picked up another, and are trying to decide what to make for dinner. Your days are filled with work, parenting, and waiting for password reset emails.

You are parenting tweens and teens.

It’s an amazing life-phase, but also challenging in unique ways. In it all, you’d love a little encouragement to help you laugh, grow in faith, see parenting hacks, get ideas to connect with your kids, feel empowered in your personal growth, and celebrate the awesome momma you are. 

I got you, friend. Sign up for Empowered Moms and Kids monthly emails and get inspiration, resources, and stories in your inbox geared for someone exactly in your life-chapter. It’s totally free and you can unsubscribe at any time. 

Plus, you’ll get instant access to all the great resources in the freebie library. Join our community here or below. 

raising tweens and parenting teens
exercise ideas for teens
Photo by Form on Unsplash
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.

Tags: entertaining tweens and teens, Parenting

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