13 Glow Up Workouts to Transform Your Body and Mind
Achieving a glow up isn’t just about looking good—it’s about feeling amazing both inside and out. It’s a holistic approach that combines physical fitness, mental well-being, and self-care to create a more radiant, confident version of yourself. Whether you’re a teen looking for workouts to glow up, or you’re simply seeking easy workouts to enhance your glow, there are countless ways to transform your body and mind.
To guide you through the process, we’ve put together 13 glow up workouts that are designed to sculpt your physique, boost your energy, and improve your mental health. These workouts for a glow up cater to various fitness levels and goals, so whether you’re a beginner or someone who’s been working out for years, you’ll find something here to help you achieve your best self.
1. Full-Body HIIT Workouts for a Glow Up
High-Intensity Interval Training (HIIT) is a favorite for fast, effective glow up workouts because it maximizes fat loss while building muscle. HIIT alternates between short, intense bursts of exercise and recovery periods, allowing you to burn calories quickly and efficiently.
Why HIIT?
It enhances cardiovascular health, boosts metabolism, and can help you achieve a lean, toned physique. Moreover, these workouts for a glow up help release endorphins, leaving you with a natural “glow” from the inside out.
| Exercise | Duration | Rest |
|---|---|---|
| Jump Squats | 45 seconds | 15 seconds |
| Push-Ups | 45 seconds | 15 seconds |
| Burpees | 45 seconds | 15 seconds |
| Plank | 45 seconds | 15 seconds |
2. Glow Up Workouts for Teens: Bodyweight Circuits
For teens looking for glow up workouts, bodyweight circuits are a fantastic choice. They’re simple yet incredibly effective in toning muscles and improving overall strength. These exercises don’t require any equipment, making them perfect for workouts at home.
Simple Bodyweight Moves
Push-ups, squats, lunges, and planks can work wonders. Incorporating these movements into a quick body glow up workout helps improve coordination and posture, while also building confidence as you see results.
| Exercise | Sets | Reps |
|---|---|---|
| Push-Ups | 3 | 10-15 |
| Squats | 3 | 20-25 |
| Lunges | 3 | 12-15 per leg |
| Plank | 3 | 30 seconds |
3. Yoga for a Summer Glow Up
Yoga isn’t just about stretching—it’s a full-body workout that improves flexibility, strength, and mental clarity. If you’re looking for summer glow up workouts, adding yoga to your routine can be an excellent choice. It helps improve circulation and supports stress relief, which is crucial for maintaining an inner glow.
Flow Into Your Glow
Try incorporating poses like downward dog, warrior poses, and child’s pose to enhance body alignment and achieve that coveted glow up.
| Pose | Duration | Benefit |
|---|---|---|
| Downward Dog | 1 minute | Improves flexibility, releases tension |
| Warrior Pose | 1 minute per side | Strengthens legs, improves balance |
| Child’s Pose | 1-2 minutes | Relaxation, stress relief |
4. Strength Training for a Body Glow Up
Strength training is an essential part of any body glow up workout. Lifting weights, using resistance bands, or performing exercises like push-ups and squats can help you build lean muscle and burn fat efficiently.
Why It Works
When you build muscle, your body becomes more toned and defined, leading to a glow up you can see and feel. Plus, strength training increases metabolism, so you burn more calories even while at rest.
| Exercise | Sets | Reps |
|---|---|---|
| Dumbbell Squats | 4 | 12-15 |
| Bench Press | 4 | 10-12 |
| Deadlifts | 4 | 10-12 |
| Dumbbell Rows | 3 | 10-12 |
5. Cardio Dance Workouts for a Glow Up
For a more fun approach to fitness, try cardio dance workouts. These easy workouts combine aerobic exercise with rhythm, helping you burn calories while having fun. From Zumba to hip-hop dance, there are countless dance styles that can get your heart pumping and your body moving.
The Glow of Movement
Dancing releases endorphins, which not only elevate your mood but also contribute to a natural, healthy glow. It’s one of the best glow up workouts for those who prefer a lively, energetic way to stay fit.
6. Pilates for a Lean and Toned Glow Up
Pilates is a great option if you’re looking for workouts to glow up that focus on core strength and flexibility. It’s perfect for sculpting a lean physique and improving your posture, giving you a more elongated, graceful look.
The Core of Pilates
Pilates emphasizes slow, controlled movements that target deep muscles you might not engage in other workouts. It’s also a great option for people seeking easy workouts that provide maximum benefits without the high intensity of HIIT.
| Exercise | Duration | Sets/Reps |
|---|---|---|
| The Saw | 30 seconds | 3 sets |
| Single Leg Circles | 1 minute | 3 sets per leg |
| Plank with Leg Lift | 30 seconds | 3 sets |
7. Easy At-Home Workouts for a Quick Glow Up
Not everyone has the time or space for a gym, but that doesn’t mean you can’t still work toward a glow up. Easy at-home workouts can help you achieve your fitness goals in the comfort of your living room. Focus on basic movements like squats, push-ups, and lunges for quick, effective results.
Why It’s Perfect for a Glow Up
These workouts can be done daily, making it easy to commit to a consistent fitness routine, which is key to long-term success.
| Exercise | Sets | Reps |
|---|---|---|
| Squats | 3 | 20 |
| Lunges | 3 | 15 per leg |
| Push-Ups | 3 | 10-15 |
| Glute Bridges | 3 | 20 |
8. Outdoor Workouts for a Summer Glow Up
If you want to take your summer glow up workouts outdoors, there are endless options. Running, hiking, or even doing bodyweight exercises like push-ups or squats in the park can be invigorating. Outdoor workouts boost your mood, and getting fresh air helps with mental clarity and focus.
Why the Outdoors Help
Being outside and in nature reduces stress and increases energy, making it one of the best ways to glow up naturally.
| Activity | Duration | Benefit |
|---|---|---|
| Running | 30-45 minutes | Boosts cardiovascular health, burns fat |
| Hiking | 1 hour | Builds endurance, improves mood |
| Bodyweight Circuit | 20 minutes | Tones muscles, increases strength |
9. Bodyweight HIIT for a Quick Glow Up
Bodyweight HIIT combines the power of High-Intensity Interval Training with bodyweight exercises, making it one of the most efficient glow up workouts for those who want fast results without needing equipment.
Quick and Effective
With minimal rest and the use of just your body, you can burn calories and build muscle in no time.
| Exercise | Time | Rest |
|---|---|---|
| Jumping Jacks | 30 seconds | 10 seconds |
| Squat Jumps | 30 seconds | 10 seconds |
| Mountain Climbers | 30 seconds | 10 seconds |
| Push-Ups | 30 seconds | 10 seconds |
10. Tabata Workouts for Maximum Glow Up
Tabata is a form of HIIT that consists of 20 seconds of ultra-intense activity followed by 10 seconds of rest, repeated for 4 minutes. This type of workout to get a glow up is highly effective in improving stamina, burning fat, and increasing muscle strength quickly.
Why Tabata Works
It’s an efficient way to burn fat in a short amount of time, making it ideal for those with a busy schedule who still want a quick glow up in 1 month.
| Exercise | Time | Rest |
|---|---|---|
| Jump Squats | 20 seconds | 10 seconds |
| High Knees | 20 seconds | 10 seconds |
| Burpees | 20 seconds | 10 seconds |
| Mountain Climbers | 20 seconds | 10 seconds |
11. Stretching and Recovery for a Long-Lasting Glow Up
Achieving a glow up is not just about working out—it’s also about recovery. Stretching after your workouts helps your muscles recover faster, reduces soreness, and improves flexibility.
Essential Stretching Moves
Incorporate stretches like hamstring stretches, quad stretches, and upper body stretches after workouts to keep your body feeling refreshed and injury-free.
| Stretch | Duration | Benefit |
|---|---|---|
| Forward Fold | 1 minute | Stretches hamstrings, releases back tension |
| Shoulder Stretch | 30 seconds per arm | Relieves tension, improves flexibility |
| Quad Stretch | 1 minute per leg | Loosens the quadriceps, prevents stiffness |
12. Boxing Workouts for a High-Energy Glow Up
Boxing is an incredibly intense workout that combines cardio and strength training. It’s perfect for those looking to glow up while having fun. Boxing boosts endurance, strength, and coordination, while also reducing stress.
Why Boxing Works
Not only does it burn a ton of calories, but it also tones muscles and helps build a more defined physique.
| Exercise | Sets | Reps |
|---|---|---|
| Jabs | 3 | 20 |
| Cross Punches | 3 | 20 |
| Uppercuts | 3 | 20 |
| Jump Rope | 2 | 1 minute |
13. Swimming for a Full-Body Glow Up
For a low-impact yet full-body workout, swimming is an amazing option. It tones muscles, improves cardiovascular health, and can be incredibly relaxing. It’s also a perfect choice if you’re working toward a summer glow up.
Full-Body Benefits
Swimming engages almost every muscle group in your body, from your core to your arms, legs, and back, providing a full-body workout that will help you look and feel your best.
| Stroke | Time | Benefit |
|---|---|---|
| Freestyle | 20-30 minutes | Builds endurance, tones muscles |
| Breaststroke | 20-30 minutes | Strengthens arms and legs |
| Backstroke | 20-30 minutes | Improves posture, strengthens back muscles |
By incorporating these glow up workouts into your routine, you can transform your body and mind in a sustainable and enjoyable way. Whether you’re a teen looking for easy workouts for a glow up, or an adult aiming for more intense sessions, there’s a workout for everyone on this list. Get ready to glow from the inside out!