Workout Ideas for Teen Girls

A mother and daughter practice basketball skills together at a neighborhood playground.

The cost of staying fit can get expensive for anyone, even those of us with a full-time job and salary. From gym fees to workout gear to replacement running shoes, the exercise tab can be long and heavy. For teen girls with minimum-wage paychecks or small allowances, the burden is especially hard. But, there are many ways to get around having to pay an arm and a leg to stay in shape.

1. Commercial Crunch
Make the most of TV nights by multi-tasking while catching up on your favorite shows. Hit the floor for crunches, push-ups, lunges or dips during every commercial break. Start with one exercise and switch to another for each commercial that plays. A study done by McMaster University in Canada found that short bursts of exercise can be just as effective as longer sessions.

2. Video Games
There has been a recent influx of fitness video games onto the market, and while they aren't free, the one-time cost can stretch a long way. Games like Dance, Dance Revolution make working up a sweat fun; WiiFit tracks your progress so you'll see AND feel the results. Split the cost of games with a friend, and work out together.

3. Pick-Up Pick-Me-Up
Ask your parents to purchase a basketball hoop or soccer net for the home. Set it up outside; spend an hour three times a week playing a pickup game of soccer or basketball in your driveway. You don't need to be a professional to shoot a few hoops or kick a few goals. You just might find that your driveway is the new hot spot for group get-togethers.
4. Walk and Talk
Grab a buddy and hit the streets! Walking is a great cardiovascular activity, and chatting with a friend while you walk vigorously will intensify the benefits. You'll have QT with your friend, get your blood pumping and best of all -- it's completely free.
The New England Journal of Medicine reported that obese teenagers in the top 25 percent of their weight categories have twice the death rate in their 70s as men and women who were thin as teens. Our GoGirlGo! curriculum fights against this alarming statistic. Launched in 2001 for elementary, middle and high school girls, GoGirlGo! works across the country to get and keep girls involved in physical activity and to improve the health of sedentary girls.

Our Mission

The Women’s Sports Foundation is a non-profit that advances the lives of women through sports and physical activity.

About the Foundation


McDonald's Announces Healthy Changes to its Happy Meals

Happier meals are on the horizon for McDonald’s Happy Meal customers.

This Is Your Brain On Sports

We’ve got a surefire way to improve your GPA this semester or your performance at work during these long, cold winter months. It doesn’t involve a quick fix or a miracle drug or a revolutionary new technique. All it takes is a little old-fashioned physical activity – an idea we’ve believed in all along and an one that science is beginning to prove more and more.

Injured? The Good, the Bad and the Must-Do

The bad news: injuries are often an unfortunate byproduct of an active lifestyle. The good news: there are ways to avoid them and several ways to make sure your bounce-back is as quick as possible.