Whatever age that you are at, a fitness program is the best thing that you can do to your body so that it stays healthy. But what exactly is a fitness program and how is it different from the sporadic days of exercise that we indulge in? Fitness training programs are an integrated set of goal-oriented programs that are designed keeping in mind the specific needs of a person like those related to her/his health, skills, profession, etc. Best fitness programs are the ones that include:

  • Cardio and stamina building exercises to help strengthen your cardiovascular system, breathing, and blood circulation.
  • Strength training for improving bone and muscular strength.
  • Core exercises to strengthen your lower back, pelvis region, and abdomen.
  • Balance training that helps improve your balance and coordination.
  • Stretching exercises aimed at improving flexibility and posture.

Why do we need a structured fitness program?

Doing workouts that are tailor-made for you make all the difference to your health and fitness. Here are some reasons why a structure in our fitness programs is critical:

  • You know exactly which exercises to do along with the numbers of sets and reps. This helps in increasing their efficacy and results.
  • You avoid the risk of injury that comes with overtraining.
  • Since your goals are achieved better it has a direct impact on your health, productivity, and mental state.

What are the signs that you need to start with a fitness program?

Your bodies give us ample signs to start exercising. These include:

  • You fall sick more often.
  • You are often exhausted and fatigued.
  • You've gained or lost weight without trying.
  • You experience shortness of breath.
  • You feel the blues more often i.e. you are unable to manage stress and anxiety.

Which are some of the best exercises to include in my fitness program?

With a plethora of options available for fitness training programs and information available, choosing the best one for yourself may get a little tricky and overwhelming. We have rounded some of the best exercises to include in your fitness program that are not only easy but extremely effective too:


This is an amazing whole body workout that enhances your flexibility and strength in your legs and glutes. It is a simple beginners workout that is easy to practice and is also a fun group exercise that can be included in teenage fitness programs.

  1. Start by standing with your feet shoulder-width apart and arms at your side.
  2. Step forward with your right leg as you bend your knee till your thigh is parallel to the floor.
  3. Hold the position for a few seconds.
  4. Repeat on the other side.
  5. Do 10-12 sets of 3-4 reps each.


This is a great workout for teenagers to increase the strength in their core and lower body as it exercises their calves, quadriceps, hamstrings, abdomen, etc. What's more, it is a super fun exercise to include in the kids fitness programs too.

  1. Start by standing straight with your feet shoulder-width apart.
  2. Keeping your chest and chin up, push your hips back and bend your knees in a sitting position till your thighs are parallel to the ground.
  3. Keep your arms in front of you and pause for a few seconds. Return to the starting position.
  4. Do 3-4 sets of 20 reps.


One of the most fun and effective exercises to include in teenage fitness programs, burpees are a compound exercise that works on your legs, hips, abdomen, chest, shoulders, abdomen, etc.

  1. Start by standing with your arms at your sides.
  2. Reach your arms over your head and jump.
  3. Come down and get into a pushup position and do 1 pushup.
  4. Come back up
  5. Do 2-3 sets of 7-8 reps each.

Mountain climber with a Swiss ball:

This is one of the most effective tummy tightening exercises to include in fitness programs for women. This is a great workout for upper body that doesn't need any equipment, making it a great inclusion in your at home fitness program.

  1. Get into a pushup position with your hands placed on a Swiss ball.
  2. Lift one foot off the floor and raise your knee to bring it close to your chest. This is one rep.
  3. Repeat on the other side.
  4. Do 5 sets of 10-15 reps each.

What are the things that need to be kept in mind before starting a fitness program?

Here are some things that you need to keep in mind before you start your fitness program:

  • Never start a fitness program without consulting an experienced fitness trainer to avoid serious injuries.
  • Identify your goals so that your exercises are relevant to your goals.
  • Never over-commit to any fitness program at the outset. Start slow and pace it up gradually to reap its benefits.
  • Ensure that the spot that you choose for your at home fitness program is clean, spacious, and free of any sharp-edged furniture to avoid injuries.
  • A kids fitness program should never involve intense training and should focus on free weights.

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July 28, 2022

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