Kids Health details a good, basic workout plan for teens beginning a fitness program; it includes exercises with and without weights, session times, warm-up and cool-down routines. Complete workout programs to increase overall health and fitness are available online from a variety of sources; however, it is good to start with suggestions from teen specific sites, such as Safe Teens.
WebMD states that the U.S. Department of Health and Human Services recommends at least 60 minutes of exercise or physical activity for teens daily. Cardiovascular and weight bearing exercises are beneficial for teens: These types of exercises provide increased oxygen in the blood for healthy heart function and help strengthen and develop bones and muscles, according to WebMD.
Although much of the material offered through online resources seems gender specific, most exercises can be performed by both males and females. Once a basic fitness plan has been researched and developed, more specific exercise plans can be established specifically for girls or boys. Oxygen Magazine offers training programs, with or without weights, including yoga and cardiovascular exercises for girls. Muscle and Fitness offers a variety of workout plans online for boys, including weight training for individual body parts and nutrition guidelines.