Here’s a 60-minutes Full body home workout plan. You don’t need any gym equipment now you can do easily workout at home.
11 Best Full body home workouts:
So here are some full body home workout that you can easily perform at home to stay fit and healthy.
1. The Warm-Up: Jumping Jack / Skipping Rope (3×50)
Star jumps also known as jumping jacks. This exercise gets your blood flowing and your heart rate up. Try jumping jacks to burn calories and lose weight.
How to perform-
- Stand with your feet together and hands at sides.
- Start jumping keeping your feet wider than hip-width apart
- Bring arms up and clap hands overhead.
- Jump your feet back together and bring your arms to the starting position.
- Repeat as quickly as possible for 20 seconds.
2. Burpees(3×10) – One of the best full body home workout
It is one of the full-body exercise used in strength training. Burpees are one of the most effective and challenging exercises.
How to Perform-
- Stand with your feet keeping hip-width apart.
- Now bend your knees to reach forward and place your hands on the floor keeping shoulder-width apart.
- Kick your legs straight out behind you and immediately lower your entire body down, bending at the elbows, make sure your chest touches the floor.
- Quickly push your body back up using your arms while hopping your legs back under your body.
- Jump vertically with arms stretched overhead and immediately repeat.
- 10 Repetitions, 3 sets.
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3. Squats(3×15) – life has ups and downs we call them squats
The muscles targeted in a squat are quadriceps, hamstrings, adductor calves, and gluteus, etc. It strengthens your core and reduces risk injury.
How to perform–
- First stand with your feet about shoulder-width apart, toes slightly turned out.
- Now bend your knees and push your hips back as you lower down. Keep your back flat, core engaged, and chest lifted.
- Push your heels to stand back up to the starting position. Squeeze your butt at the top.
- 15 Repetitions, 3 sets.
4. Push-Ups(3×15) – Push yourself to the limit
This is a basic exercise that increases functional strength via full body activation and it enhances the cardiovascular system. Squats have fired up your lower body so now perform some upper-body push-ups.
How to perform-
- Start on your knees(if you are a beginner) or you can start busting from your toes.
- Now bring your elbows back instead of out to the side
- Use your triceps and back muscles to complete the movement
- 15 repetitions, 3sets.
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5. Pull-ups(3×10) – Never give up, only pull up
This exercise is performed to strengthen your upper body. If you have access to anything which can be a pull-up bar, this exercise will work your entire body.
How to perform-
- Hold the bar with your palms (facing away), bring your shoulder blades back.
- lift yourself up until your chin is over the bar (use a chair if struggling).
- Lower yourself and repeat.
- 10 repetitions, 3 sets.
6. Lunges(3×15)
Lunges are a resistance exercise that helps in strengthening your lower body which includes quadriceps, hamstrings, glutes, and calves.
How to perform-
- keep your chest and head upright and stand with your feet together, arms down by your sides.
- Step back with your right foot, keeping your heel off the ground.
- Bend both knees to reverse lunge, making sure to create two 90-degree angles with your legs. Keep your back flat, chest lifted, and your core and glutes engaged.
- Return to standing and now bend both knees to forward lunge.
- Again return to standing, stepping back immediately into another rep.
- 15 repetitions, 3 sets.
7. Step-ups(3×10)
Try using the front steps of your house or apartment, or a park bench If you don’t have a platform to perform the step-ups.
How to perform-
- Stand straight and your core and glutes engaged.
- Step up with your right foot on the platform and then bring your left foot.
- Now to get off the platform bring your left foot down then your right foot.
- 10 repetitions, 3 sets.
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8. Chair dips(3×10)
You can use a chair or bench that you used for step-ups. This exercise is excellent for all-over upper body development and increasing muscular endurance.
How to perform-
- Turn your back to the platform, grip the edge of the chair using your hands.
- Your legs are extended and your feet should be about hip-width apart with heels touching the ground. Make sure you are looking straight with your chin up.
- Lift your body and slide forward(elbows should bend between 45 and 90 degrees).
- Now push yourself back up to the initial position.
- Control the movement and repeat. 10 repetitions, 3 sets.
9. Mountain climber twist(3×10) – A full body home workout
It is a dynamic exercise that works on several muscles and causes the metabolism to convert more energy into calories.
How to perform-
- Get into a high plank position with your palms flat on the floor, hands shoulder-width apart, shoulders stacked above your wrists, legs extended.
- Slowly bring your right knee under your torso to your left elbow. Return to the initial position.
- Repeat from the other side, bringing your left knee to your right elbow. Again return to the initial position.
- Speed up the move and continue for 45 seconds.
10. Side plank(as long as you can)
After the plank, keep the heat on your abs with a different variation. A goal should be for two minutes.
How to perform-
- Lay down on your side.
- Lift yourself up and make sure your body is resting on just one side of your feet. Also, make sure that your body is straight and your hips aren’t dipping.
- Now rest for 1min and perform this exercise from another side.
- 3 repetitions.
11. Plank(1 minute, 3 sets)
Plank is an excellent way to build stronger abs and protect your lower back simultaneously.
How to Perform-
- Get into a push-up position and lower yourself down onto your forearms.f
- Make sure that your body is straight – prevent your stomach from dipping or your butt from raising up.
- A goal should be of two minutes – remember shaking is normal!
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EndNote-
We have come to the end of our full-body home workout article. Nowadays, being fit and healthy is a trend. But in this fast-paced life, the majority of people are not getting enough time to go to the gym and make some efforts to stay fit. While most of us don’t have round-the-clock access to a gym. But if you want to just get moving and do some strength and cardio work wherever you are.
A fit, healthy body — that is the best fashion statement”.