This article gives tips on the following:
- The best full-body workouts you can do at home.
- How to stay motivated when doing home workouts.
At-home full-body workouts are an excellent way of maintaining fitness in the present times. Keeping tabs on your regular gym sessions in modern life dynamics can be very tiring, considering how much you may have to do in a given day. Many busy people say that their schedules do not allow them to work out as regularly as they want. Thus, their fitness often has to give way to their busy lifestyles. However, with at-home full-body workouts, you can find a way to exercise easily without spending a lot of resources going to the gym.
Top 10 Full-Body Workouts For Home
As the name suggests, a full-body workout routine targets all the major muscle groups in the body, including the arms, chest, back, shoulders, legs, and core. The following 10 full-body exercises will help to strengthen and tone the entire body, improve cardiovascular fitness, and burn calories. You can easily perform these exercises at home using body weight, and easily available props at home like a resistance band, dumbbell, bottle or furniture.
#1 Star Jumps
Star jumps are an ideal full-body workout to target various muscle groups, including claves, glutes, quads, shoulders, and arms. The exercise also helps to build cardiovascular form. Perform a star jump at home as follows:
- Stand with your hands to your side and your legs shoulder-width apart.
- Jump explosively, spreading your arms and legs to form a star shape.
- Land softly on the balls of your feet and repeat the reps a set number of times.
Squats target muscle groups in the lower region of the body, including the glutes, hamstrings, and calves. Squatting is a simple at-home workout performed by standing with your legs shoulder-width apart and then lowering your full body at the knees, keeping your chest and back straight.
One of the most common full-body exercises you can perform is push-ups. Push-ups strengthen your upper body while still exerting weight on your back, arms and chest. Starting at the plank position, with your hands right below your shoulders, lift your body and straighten your arms at the elbows. Ensure that your back is straight at all times when performing this exercise.
When combined with other at-home exercises, lunges are a good workout for the lower body muscles, such as the glutes and calves. To perform lunges, start with one foot about a step in front of you. Lower the front foot slightly, drop the back foot to the ground at the knee, then raise your full body, pushing the back foot forward and repeating for a set number of reps.
Planks are good exercises for teaching your body endurance and resilience. Performing planks build fortitude in your obliques, abs, and chest. To perform this exercise, lift your body by your forearms and hold the half-pushup position for a while, depending on your body's endurance.
#6 Side Plank
The side plank is an improved version of the plank with extra intensity. Like the planks, the side planks target your abs and obliques. The only difference is that when performing the side plank, you lift your body to one side, suspending it on one forearm. Alternate sides and perform the side plank on the other forearm for the same duration.
#7 Step Ups
Step-ups strengthen your legs and lower body muscles, calves, hamstrings, and glutes. The exercise is well-performed using a low table or chair, or staircase. Simply step up on the raised platform, using your heels to lift the body up. Once on the raised platform, lower your body and repeat the full reps for several sets.
#8 Chair Dips
Chair dips help build triceps and biceps. The exercise is performed using a chair as follows:
- When seated on the edge of the chair, and your arms holding the chair's edge, push your legs slightly away from the chair so that only your arms hold you in position.
- Push your body down at the knees, then lift yourself back up explosively to the starting position. That would be a full rep.
#9 Wall Sit
The wall sit is a simple yet effective workout to exercise your lower back, lower body, glutes, and legs. To perform this exercise, imagine sitting on a chair with a wall as your backrest. Ensure that your knees are at a right angle. Hold the position for a while, then rest, and repeat the exercise for a set number of reps.
Sit-ups are classic at-home workout routines for building your abs and obliques. The exercise is performed by simply lying on the ground and lifting your upper body at the waist. Avoid lifting your legs as you do so. Alternatively, ask a friend to hold your legs down for you, just to ensure your legs always touch the ground.
Who Needs At-Home Full-Body Workouts Most
At-home full-body workouts are ideal for everyone. Full body exercises effectively work on your arms, thighs, core, and glutes. However, there are some special categories of people who would benefit the most from full-body workouts, including
As a stay-at-home parent with your children and family, you may be too involved in home activities to find time to go to the gym. Does this mean that your fitness should take a back seat? No, at-home workouts will save the day and keep you fit regardless of your schedule.
Busy professionals often lack the time, have a substantial workload, or have limited energy to work out effectively from the gym. As such, full-body workouts would help them achieve their fitness goals from the comfort of their homes.
General Fitness Enthusiasts
People who enjoy working out can add at-home full-body workouts to complement their regular workout routines.
Working out at home can be tough as it requires a lot of resilience and self-motivation as you have no instructor to follow you up. For you to have an efficient home working out routine and stay motivated, ensure that:
- You understand your reasons for working out and set SMART goals.
- Track your workouts to see whether you are being effective.
- Get enough rest after workouts.
- Follow a workout routine strictly.
Provided you follow these instructions, the ten workouts above will greatly benefit your fitness over time.
Frequently Asked Questions
What are the benefits of at-home full-body workouts?
How often should I do a full-body workout?
Do I need equipment for full-body workouts at home?
Can full-body workouts help with weight loss?
How can I stay motivated to work out at home?