A full body workout at home can be fun, quick, and refreshing. While gyms and studios will promise you revolutionary changes but individual responsibility is the key.
There’s a lot you can do at an individual level to ensure sustainable health for yourself. This is where working out at home comes in.
There are multiple benefits of exercising no matter where you do it. But working out at home has additional perks.
The first and most important advantage is – you save money. Rather than spending bucks on a gym membership, you can plan your accounts for a wholesome diet pattern.
You don’t need fancy equipment to do a full-body workout at home. You can put your favourite song on repeat and sweat it all out with loads of energy.
And lastly, it is convenient. You choose your suitable time, your comfortable place, and your favorite routine.
You know you should be doing it but you are still looking for a good time. Well, the time is now. Try these lively, refreshing and effective full-body workout at home –
Intense Full Body Workout at Home
1. Yoga Full Body Workout at Home
Yoga is the place between strength and calm. In ancient India, children used to perform five Surya Namaskar a day as part of their daily routine. The benefits of yoga are carved in history itself. It is great for improving posture. The spine is strengthened and becomes more flexible. It improves blood circulation in the body as well as respiration. Yoga is one form of exercise that works directly on our glands and maintains hormonal balance. It also increases metabolism and benefits the immune system. And it helps in weight reduction. Follow this Yoga full-body workout at home to get effective results –
Stretching – Tadasana / Mountain pose x 3 Reps
Full Body Cardio and Warm up – Surya namaskar x 5 – 10 Reps
Lower body – Setu Bandha Sarvangasana / Bridge Pose x 10 Reps
Arms and Shoulders – Adho Mukha Svanasana / Downward facing dog pose x 1-minute hold
Cooldown – Balasana / Child pose
- Choose a well-ventilated place to do this full-body workout at home.
- Fix a time to do it daily.
- Take your time to learn postures.
- Try doing Yoga daily.
- Keep your stomach relatively empty before the workout and eat a healthy meal after it.
2. Cardio Full-Body Workout at Home
In Cardio workouts, you use every part of the body from your arms to your feet. Besides being fun and exciting, It can boost your immunity as well. Continuous movement decreases the production of stress hormones in our body. Other than that it increases blood circulation and maintains body temperature. It has anti-inflammatory effects on our body which makes the immune system stronger. Cardio requires high energy which makes it a great exercise to lose weight. It is a stamina based workout. So the more put, the more you get. Try this cardio full workout at home to blat your fat and build endurance –
Warm Up – Sprinting x 50 Seconds
Arms and Shoulders – Jumping Jacks x 40 Reps
Lower Body – Butt Kicks x 30 Reps
Cores and Abs – Mountain Climbers x 20 Rep
Stretching and Cooldown – Standing Toe Touching x 10 Reps
- Take a 10 – 20 seconds break between each exercise.
- Increasing the reps with time and stretching, in the end, is a must.
- You can make sets to increase your endurance.
- You incorporate interval training in this circuit to get faster results.
- Invest in good shoes to avoid injuries.
3. Body Weight Training Full Body Workout at Home
This training uses your body weight to improve strength and flexibility. It is again directly proportional to your fitness level. The more you push yourself, the more benefits you’ll enjoy. It helps you gain full-body strength as most of the exercises require full-body movement. It is one of the most sustainable workout plans as it makes you stronger over time. The exercises also help in opening up the joints and make body movement more functional. It lets you get control over your body as you are more vigilant during the exercise. It helps in building muscles and increase muscle bone density. Do this bodyweight training full body workout at home to get your body moving –
Warm-Up – Burpees x 20 Reps
Lower Body – Sumo Squats x 40 Reps
Cores and Abs – Bicycle Crunches x 30 Reps
Arms and Shoulders – Tricep Dips / Push-Ups x 30 Reps
Stretching – Toe Touching x 20 Reps
Cool Down – Plank x 30 to 60 seconds
- Start with lesser reps if you are a beginner.
- Keep taking deep breaths throughout the workout.
- Take a 10 – 20 seconds break between each exercise.
- Try this training at least twice a week.
- Eat a high protein meal within 20 minutes of workout.
These full-body workouts at home mentioned above are great to lose weight, gain strength and have fun. The benefits are endless. As we get older, our response to exercising goes down.
This makes it important for us to include all types of workout in our daily routine. Doing the perfect lunge or a Surya namaskar might take months for you. But its benefits will carry itself throughout life.
The learning you do from exercising is subconscious. You don’t realize this until you see yourself sitting straight in Ola backseat while your driver brakes abruptly. Small changes like this enter your life once you start exercising regularly.
And we all know that fitness can’t be measured on a weighing scale. So it’s time to get off that weighing scale and get under that yoga pants.