Workouts for Parents and Teens: A 25-Minute Plan

Getting a teenager to do anything with you can feel like negotiating a peace treaty. But training together is one of the few things that can actually work, because it’s not about you checking up on them. It’s something you do side by side. In this post I’ll share workouts for parents and teens that are simple, safe and don’t need a gym, plus how to pitch it so they don’t roll their eyes straight out of the room.

What the NHS recommends for teens (and for you)

The NHS guidelines for children and young people say 5 to 18 year olds should aim for an average of at least 60 minutes of moderate or vigorous activity a day across the week. That should include activities that strengthen muscles and bones. For young people, the NHS lists sit-ups, press-ups and similar exercises, plus resistance exercises with bands, weight machines or handheld weights as examples. They also advise breaking up long periods of sitting.

For parents, the NHS adult guidelines recommend at least 150 minutes of moderate or 75 minutes of vigorous activity a week, plus strengthening activities on at least 2 days. A couple of shared sessions a week helps both of you.

Ground rules for training with a teenager

• Technique before load. Teens can do strength training, but form comes first. Start with bodyweight, then add light weights only once movements look solid. If they want to lift heavier, get them proper coaching.
• Let them have a say. Give them a choice of exercises or let them pick the music. Ownership beats orders.
• Don’t compete on everything. A bit of friendly rivalry is great. Constant comparison isn’t. Keep the focus on getting fitter, not on weight or appearance.
• Keep it short. 25 to 30 minutes is plenty. Better done regularly than once, brilliantly.
• Health first. If either of you has an injury, a health condition or pain, check with a GP or physio before starting.

Workouts for parents and teens: the 25-minute partner session

Do this two or three times a week on non-consecutive days. It works in a living room, garden or park. One of you works while the other counts or rests, which keeps it social and gives you both a breather.

1. Warm-up (5 minutes): jog on the spot, arm circles, leg swings, 10 bodyweight squats, 10 walking lunges. For more ideas, see my guide to warming up before exercise.
2. Goblet or bodyweight squats: 3 sets of 10 to 12. Easier: squat to a chair. Harder: hold a dumbbell, kettlebell or full water bottle at your chest and lower slowly over 3 seconds.
3. Press-ups: 3 sets of 6 to 12. Easier: hands on a kitchen counter or sofa arm. Harder: full press-ups with a 2-second pause at the bottom.
4. Reverse lunges: 3 sets of 8 each leg. Easier: hold a wall or chair for balance. Harder: hold a weight in each hand.
5. Partner row with a towel: 3 sets of 10. One person holds a towel steady while the other leans back, arms straight, and pulls their chest towards their hands. Easier: stand more upright. Harder: walk your feet further forward so you lean back more. If you have resistance bands, a band row works too.
6. Plank and high-five: 3 rounds of 20 to 40 seconds. Face each other in a plank and take turns high-fiving. Easier: plank on your knees. Harder: stretch the holds towards 40 seconds.
7. Finisher, “You go, I go” (4 minutes): one person does 20 seconds of fast step-ups or star jumps while the other rests, then swap. Easier: marching or step-outs. Harder: squat jumps.
8. Cool down (3 minutes): walk around, stretch hamstrings, hips, chest and shoulders.

How to progress

When you both hit the top of the rep range with good form for two sessions in a row, make one exercise a bit harder. Add a few reps, slow the lowering part down, or add a small weight. Keep a simple note on your phone so you can see progress. That record often motivates teens more than anything you say.

Other ways to stay active with your teen

• Walk or cycle somewhere. A bike ride along a quiet route, or a walk on the Parkland Walk, is often the best time for a proper chat.
• Try a new sport together. Climbing, swimming, badminton or a beginners’ running group.
• Set a shared goal. A charity walk, a 5k or a fitness challenge gives you both something to aim at. My post on family fitness challenges has ideas you can adapt.

Where a small-group bootcamp fits

Training with your teen is brilliant, but you’ll get more out of it if you’ve got your own technique sorted. SYP Bootcamp is a 45-minute small-group class for busy mums and dads, indoors in a church hall in Archway, capped at 10 people. I coach every exercise properly, so you learn squats, lunges and presses with good form, then take them home and teach your teenager. All fitness levels are welcome.

FAQs

Is it safe for teenagers to do strength training?

The NHS lists press-ups, sit-ups and resistance exercises with bands, machines or handheld weights as muscle and bone strengthening activities for young people. The key is good technique, sensible loads and supervision. If your teen wants to lift heavier, a qualified coach is worth it.

How often should parents and teens work out together?

Two or three shared sessions a week is a realistic target. Your teen will still need other activity on most days to reach the NHS average of 60 minutes a day, through sport, walking, cycling or PE.

How do I motivate my teenager to exercise?

Give them choices, keep sessions short, play their music, and focus on how they feel and what they can do rather than how they look. Doing it alongside them, rather than telling them to do it, makes a big difference.

Book your first class

Want to feel confident with the basics before you train with your teen? Come and try SYP Bootcamp for £15. Sessions are 45 minutes and beginner friendly. See this week’s class times on the booking page and press “Book my £15 class”, or WhatsApp me on 07301 512215. If you’d like a more tailored plan, you can look at private 1-1 personal training in Archway. Ready to start? Book your bootcamp spot here.

About the author

Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.