what's a simple workout plan for a 13 yr old?

Answer 1

In addition to 60 minutes of cardio a day (Walking, jogging, swimming, dancing, or jumping rope are great!) I do ab circuits multiple times daily.
*100 crunches
*50 bicycle crunches
*25 leg lifts
*balance your weight on your right elbow (20 seconds)
*balance your weight on your left elbow (20 seconds)
*20 push-ups

Tip: always keep your abs tight (even when sitting or walking)

Diet: eat foods low in sodium to counteract bloating of the stomach; eat healthy food all around

For arms, legs, etc. I use resistance bands, weights, and do squats and lunges (50 lunges at a time and 25 squats at a time).

Small changes are a key to starting a healthier lifestyle
*Take the stairs instead of the elevator.
*Walk up the escalator if there aren't stairs.
*During a break from work, just go outside and walk (you'll be more inspired to keep at it if it's outside on a pretty day) or do a few squats.
*Start small: Do a few crunches/ push-ups each day, and steadily increase the number.
*Even though your schedule is busy, try to fit in at least 30 minutes of walking or some other cardio. (jogging, swimming, jumping rope)
*Turn on some upbeat music and just dance... At home, this isn't embarrassing or anything. Just relax and dance; it's really fun!
*Throw out all the junk food in your house, and don't let yourself buy any... When you're tempted to buy/eat junk food, picture yourself as gorgeous and thin... that'll keep your focus on the goal.
*Switch to whole grain foods; they are much healthier.
*Choose healthier snacks... We're always tempted by sugary and high calorie snacks like we find in vending machines. Instead pack an apple, a rice cake (they are REALLY good), or a nutrition bar.
*Add more servings of fruits and vegetables; it's tough, but they are healthy and can fill you up faster.
*When fixing a meal, prepare everything then put up the bags, boxes, etc. so you won't be tempted by seconds.
*Brush your teeth right before and after a meal. It will curb your appetite.
*Eat slowly and take smaller bites because the "I'm full" hormones will be signalled better.

Answer 2

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Answer 3

Just go for a run everyday, lift some weights, do some push ups, sit ups. Increase a little bit every day, it's quite simple.

Answer 4

This is what I do, and it worked for me. I lost 20 pounds in 2 months (and I'm 13 too)

30 minutes on the tredmill on medium speed.
10 crunches
Various arm excersises
Some butt excersises

If you want some specific excersises please email me! I would be glad to help. :)

[e-mail]

Good luck :)

Answer 5

eat healthy and don't eat junk food or soda. start working out a little. instead of working out a single uslce every day, work on multiple muscles a day, but dont work on major muscles on the same day.

Answer 6

13? Cut out the junk food.