11 Free Workout Plans for Prom

Get toned and fit for prom with these exercise routines!

Working out and toning up for prom is all part of pre-prom prep! You don’t need a gym membership or fancy exercise equipment to do these prom workouts. All of these exercise routines can be done at home in your room, on your backyard swing set or even in a park with your friends. So get ready to torch some calories, flatten those abs, and get sleek arms and legs with these prom workouts! There are so many, you can choose your favorite one or mix and match workouts if you get bored easily. 

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“The Official Prom Dress Workout” by Blogilates

Stanislaw Pytel/Getty Images

This 12-minute prom workout was created by Blogilates’ founder Cassie and is available for free via her website. It works all the important body parts that show in trendy prom dresses. There’s a back and butt section for backless dresses, leg toning exercises for mini dresses, and arm and shoulder exercises for halter dresses. There’s also a special ab section, because let’s face it, we all want flat abs for prom! I love this workout because you can follow right along with Cassie as she does each move, and you can easily do it in your room. 

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Tone It Up's Daily Workouts

Personal trainers Karena Dawn and Katrina Hodgson have created the ultimate DIY workout plans with free videos and printable PDFs you can do at home or take to the gym. They release a new weekly workout plan every Sunday with different routines to do every day so you'll never get bored!

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Total Body Workout for Teens

Fitness blogger Carly Rowena created a teen workout plan that’s perfect for girls who don’t have access to a gym. You can do all of these moves outside on a playground, just like she’s doing in her video!  

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Total Body Workout With Weights

If you’re really looking to tone up for prom and want long sleek muscles like swimsuits models have, you’re going to want to workout with weights. This at-home workout does require some hand weights or dumb bells, and if you don’t have them already, they’re a great investment. There’s a section for each body part, and if done three times a week, you’ll definitely see results before prom. 

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At-Home Cardio Workouts

If your goal is to lose weight for prom, you’re going to want to incorporate some cardio routines into your pre-prom workout. These cardio workouts are perfect for someone who doesn’t have a lot of space and needs to work out at home. 

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This website is chock-full of free workouts that you can start a few weeks before prom. I love how they have beginner, intermediate and advanced workouts, so no matter what level you’re at, you can find a routine that’s right for you. The site has videos that show you each move, and then it’s up to you to string them altogether.  

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Seventeen's Summer Workout Plans

Seventeen created this workout plan with a bikini body in mind, but I think it totally works as a prom exercise routine, too. A video shows you how to do all the moves, no weights or equipment required! The workouts are short and sweet, and you’re supposed to do one every other day. There’s a toned upper body workout, a leg workout, ab workout and butt workout.  

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5-week Workout for Teens by Celebrity Trainer Harley Pasternak

This 5-week workout was created by celebrity trainer Harley Pasternak and brought to you via Seventeen Magazine. Some of the workouts require weights, which again, if you don’t have, they’re a worthwhile investment. There’s a different workout for every day of the week, and it’ll definitely give you a great prom body. 

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Dumbell Workout for Teens

WorkoutLabs.com creates printable PDFs of workouts so you can take them anywhere! Do it at a friend’s house, in your backyard or your bedroom. This dumbbell workout was created specifically for teens and will definitely have you toned up for prom. 

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Yoga with Adriene

 To stretch and tone your whole body, yoga does wonders. And Adriene has tons of free yoga videos on her blog that you can do at home! She even created a 30-day yoga series that you can use for the month up to prom. 

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Ultimate At-Home Ab Workout

 If your waist is in need of slimming and trimming for prom, these ab exercises will whip you into shape in just a few weeks!