Warm up thoroughly before exercising with a circuit of hamstring stretches, chest stretches, walking lunges and arm circles. Commit to working out at least three times per week and mark it in your calendar, or ask your friends to hold you accountable. If you're looking for more ways to exercise, join your school team, a league or learn a new sport. Currently interning at the BBC, he's worked at a Men's Health "Top Ten Gym" and ESPN's "Best Gym in America." He's also been featured in Muscle & Fitness, SOUTHLAND Golf, STACK, the Art of Manliness and the Personal Trainer Development Center. Do each exercise 15 times -- hold the plank for 30 seconds -- and repeat the circuit four times.

For the squat, take a 5-pound dumbbell and hold it with both hands in front of your chest with your elbows underneath. This will keep you healthy, keep your metabolism high and support muscle and tissue growth. To do this, count how many calories you eat every day by using an online calorie estimator. If you lose motivation and stop training, you'll stop making gains and start backsliding.
And with obesity becoming a pandemic, professionals recommend that children and teens live an active lifestyle and exercise more.

To build muscle, use dumbbells, barbells or kettlebells to add resistance to your exercises.

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