The Best Workout for a Full Body at Home
Feeling the need to exercise but don’t have access to the gym? You’re not alone! This article will guide you through the best full-body workout that can be done from the comfort of your own home. So, let’s get started on achieving your fitness goals!
Quick facts: Best Workout For Full Body At Home
Warm Up
It is important to always begin any workout with a warm up. This helps to prepare your muscles and increase your heart rate. Warming up also helps to prevent any injuries that may occur due to straining or woking out muscles that are not properly prepped. It can also help to improve your overall performance. Therefore, it is important to take the time to warm up before beginning any workout.
Let’s take a look at how to warm up for a full body workout at home:
Dynamic stretching
Dynamic stretching involves performing certain exercises designed to increase range of motion within the joints, while improving flexibility and coordination. This type of stretching is typically done before a workout, as it helps to activate the muscles and prepare them for exercise. The movements should be performed in a fluid manner, with gradual increases in speed and intensity.
Examples of dynamic stretches include:
- Arm circles
- Lunges
- Side bends
- Toe touches
- Leg turns
- Trunk twists
When dynamic stretching is combined with traditional static stretches such as holding poses for several seconds at a time, it can help improve your flexibility and reduce soreness post-workout. Dynamic stretching should not replace the use of static stretching entirely; however it can be used as an effective warm-up prior to exercising or engaging in physical activity.
Cardio
Cardio is an essential part of any good workout. It helps to raise your heart rate, burn calories, and build endurance. When done regularly and correctly, it can have a massive positive impact on your overall health.
At home, cardio can be done in many different ways. You could use a stationary bike or treadmill if you have the space and equipment available to you; however, more traditional cardio exercises such as jogging around the block or jumping rope are completely possible without any equipment at all. Other options include bodyweight exercises such as burpees, mountain climbers, jump squats, and jumping lunges. The variety of exercises will keep your body engaged while being gentle on your joints and muscles so that you avoid injury while still getting a full-body workout!
Strength Training
Strength training is a great way to build muscle and strength, right from the comfort of your home. It’s important to note that it is not only effective but also incredibly safe, as you will be able to monitor your form and progress, making sure to keep proper form and not strain any muscles.
Let’s discuss the best exercises for strength training at home:
Push-ups
Push-ups are a commonly used full body exercise that can easily be done at home. This exercise targets the chest, shoulders, triceps, abs and legs.
To start, position your arms and hands on the floor with your hands slightly wider than your shoulders and feet together. Then, lower yourself to the ground by bending your elbows until your chest is about an inch from the floor. Push yourself back up until you’re in the starting position again.
You can modify pushups by placing your knees on the ground or elevating your feet on an elevated surface like a chair or bench. Push-ups are great for building strength in these body parts as well as improving posture and core stability. When you do this exercise correctly, pushing up with perfect form can provide you with a great full body workout in the comfort of your own home!
Squats
Squats are a foundational strength training exercise that is beneficial for improving overall fitness and developing a strong lower body. Squats work the quadriceps, hamstrings, glutes and calves in addition to helping to build core stability. They are excellent for building muscle strength as well as helping to improve balance and posture.
When performed correctly, squats can be a great part of an effective workout routine both in the gym and at home.
When performing squats at home, it is important to ensure you have the proper form. Start with your feet shoulder-width apart and descend into a squatting position by pushing your hips back, keeping your back straight and bending your knees until your thighs are parallel with the ground. Push up through the heels to return to standing position. To ensure you are performing squats properly it is best to practice in front of a mirror or record yourself doing them.
Lunges
Lunges are one of the most popular strength training exercises as they require no equipment, can be done anywhere and help to target multiple muscle groups simultaneously.
Traditional lunges involve standing with your feet about hip-width apart then taking a large step forward with one foot. Bend both knees until your front thigh is parallel to the floor and your back knee nearly touches the ground. Be sure to keep your torso upright and push off your front heel back up into starting position. Keep repeating with other leg for as many reps as desired.
Lunges are a great way to work out multiple muscles at once including glutes, quads and hamstrings, so they make a great addition to any full body workout routine. They can also be modified by:
- Changing tempo or direction of movement
- Adding weights such as a dumbbell in each hand
- Stepping on a step for increased range of motion
Pull-ups
Pull-ups are a great exercise to do at home because they don’t require any equipment and target many different muscle groups. They work the muscles of your arms, shoulders, upper back, and core. Doing pull-ups can help you improve strength and build muscle mass in these areas.
In order to do a pull-up correctly start by gripping the bar with an overhand grip such that your hands are slightly wider than shoulder width apart. Now hang from the bar taking care to ensure that your entire body is completely relaxed. Slowly move your chest towards the bar until it touches then lower yourself back down. Repeat for desired number of reps and sets. Make sure that you maintain proper form throughout the entire motion and do not swing recklessly or allow momentum to assist you during each rep.
Plank
The plank is a type of strength training exercise that is great for the full body. It can be done from the comfort of your own home with no equipment. It strengthens core, lower body and upper body muscles while also helping to improve balance, posture and overall strength in the entire body.
To perform a plank, you need to get into a prone position on your forearms and toes. Your back should be straight and your elbows should be directly beneath your shoulders. Hold this position for as long as you can while maintaining proper form (no arching or sagging of the lower back).
Variations of planks include:
- Single-arm planks
- Side planks
- Reverse planks
With consistent practice and proper form, planks can help to strengthen the entire body, improve balance and endurance, as well as help to reduce risk of injury when lifting heavier weights.
Core Training
Core training is a crucial part of maintaining a healthy lifestyle and proper body mechanics. Strengthening your core muscles can help improve posture, reduce lower back pain, and increase your balance and stability.
In this article, we will discuss the best core exercises that can be done in the comfort of your own home:
Crunches
The beloved crunch is an abdominal exercise that you can do on the floor or on an exercise ball. It engages your core muscles and works the abdominal wall, helping to tone and strengthen your abs.
Start in a sitting position with your core engaged and your feet flat on the floor. Keeping your back straight, use your torso muscles to engage and bring yourself up into a crunching position; lift as much or as little as you feel comfortable with. Slowly lower yourself back down to the starting position and repeat.
Depending on how strong you are, you can increase or decrease the amount of weight you use for this exercise – if necessary – by using weights or using round rocks. Make sure to modify this exercise if needed; it should be comfortable while still providing a challenge that will help strengthen your core muscles.
Russian twists
Russian Twists are a great core strengthening exercise you can do at home. They help to improve your balance and coordination while targeting the muscles in your torso. This move is particularly effective for toning your obliques, which are the muscles that run along the sides of your abs.
To do a Russian Twist, begin by sitting on the ground with your feet stretched out in front of you and your knees bent. Tighten your core and grip a weighted object (dumbbell or medicine ball) between both hands. Keeping your lower body stabilized and steady, slowly twist from side-to-side, making sure to keep control of the movement throughout. Hold each twist for up to 5 seconds before releasing back to center.
Keep repeating this movement for 1-3 sets of 10-15 reps on each side for optimal results.
Sit-ups
Sit-ups are a great core exercise and are a great way to get a full body workout at home. This exercise helps strengthen the abdominal muscles and helps improve posture.
To do sit-ups, lie on your back with your knees bent and feet flat on the floor. Put your hands behind your head with elbows out wide and engage your abdominal muscles as you slowly lift up towards your thighs. Make sure to keep your lower back pressed against the floor, hold for a few seconds, then slowly return to starting position. It’s important to note that if you feel any pain, stop immediately and consult a doctor for advice.
Doing sit-ups correctly can help tone up abs, strengthen the core muscles, and improve overall physical health at home.
Plank
The plank is a core-strengthening exercise that is easy to do at home. In a plank, you assume the same position as for a pushup, but you support yourself on your forearms rather than your hands. Brace your abs, try to keep your body in a straight line from head to toe and hold for 30 seconds.
To make the move even more challenging, reach one arm up towards the ceiling or lift one foot off the ground – switching from side to side in 3-5 second intervals will help target different parts of the core. The plank is an effective exercise that can be done anywhere and without any equipment; it also helps improve strength and stability throughout the entire body.
Cardio
Cardio is an excellent way to get your heart rate up and burn calories when done regularly. It also strengthens your lungs and heart and improves your stamina.
When choosing a cardio exercise for working out at home, there are many options to consider. Let’s look at some of the best workout options for a full body workout at home:
High-intensity interval training
High-intensity interval training (HIIT) is a type of exercise that alternates between short bursts of high-intensity activity and periods of rest. HIIT typically features exercises that involve jumping, sprinting, or burpees and requires little or no equipment.
During the active periods, you’re pushing your body to its maximal exertion level. The rest period following an intense burst allows you to recover and then go at it again.
HIIT is ideal for a full-body workout at home because it helps you get more out of shorter workouts by increasing both cardiovascular fitness and muscle strength simultaneously. It also burns more calories in less time than traditional aerobic exercises such as running or jogging, making it a great choice for those who are short on time.
Jumping jacks
Jumping jacks are one of the best cardiovascular exercises you can do at home. It is a full-body exercise that works your chest, shoulders, arms, quads and core muscles.
When performing jumping jacks you should start with feet together and arms at your sides. Then, jump both feet out to the sides while also raising your arms above your head. Return to the starting position by reversing the motion and jumping back in while lowering your arms. It’s important to keep good form which means bending at the knees slightly as you jump. Doing this allows a quicker transition back into the starting position after each jump.
Jumping jacks are one of the most basic yet effective exercises in a cardio workout routine and can be easily modified for intensity or duration if needed.
Burpees
Burpees are a full-body cardio exercise that can help you get a total body workout from the comfort of your own home. To perform a burpee, start in a standing position with your feet shoulder-width apart. Then, jump up, landing on the balls of your feet in the same spot and quickly drop down into a squat position, with hands resting on the floor. Jump back into a plank position with arms extended out and immediately return to the starting position. Make sure to keep good form throughout this movement, as proper form will allow you to get maximum benefit from performing burpees.
Burpees provide a great cardio workout and can be used for HIIT (high intensity interval training). Additionally, they are an effective way to strengthen and tone the entire body through their dynamic motion.
Mountain climbers
Mountain climbers is an effective full body workout that you can do at home. It is a great way to strengthen your core, get your heart rate up and increase endurance. This exercise works by alternating your legs as if you are running in place while maintaining the plank position with your hands on the ground. This can be done for 30 seconds to one minute intervals and with increased intensity by adding a jumping motion.
Mountain climbers also help increase flexibility, build muscle strength, and improve balance and coordination depending on how they are performed. When doing mountain climbers, it is important to stay aware of your form in order to minimize the risk of injury and maximize the benefit of this exercise.
Cool Down
At the end of any workout, it is extremely important to cool down. Cooling down gradually helps your body to transition from a state of exertion to normal functioning. This helps to reduce the risk of injury, muscle soreness and fatigue.
Let’s look at some cooling down exercises that can be done at home:
Static stretching
Static stretching is a type of stretching technique used to alleviate muscle tension, reduce pain and improve flexibility. In a static stretch the body part is slowly and gently moved into the extended position and held there for a period of time, usually 10-30 seconds. Reaching your full range of motion in a controlled and relaxed manner can increase your body’s flexibility over time.
It can be used to target any part or group of muscles in the body, including legs, arms and back. Static stretching is commonly recommended at the end of a workout as it helps muscles return to their resting length after contractions during exercise. This improves muscle recovery which helps minimize soreness as well as reduce risk of injury.
When including static stretches into your routine remember to go slowly – movements should be gradual, held comfortably, avoiding any pain or strain on the muscle while performing them.
Foam rolling
Foam rolling is an essential part of any workout routine, allowing for a deep tissue massage that can help improve mobility and reduce muscle soreness. It involves using a foam roller to roll out tight areas of your muscles and soft tissue—known as self-myofascial release (SMR). Additionally, foam rolling can help you warm up the muscles before a workout and may even improve your performance.
When using a foam roller, focus on parts of the body that feel particularly tight or sore. Slowly move your body over the roller in small motions, focusing on one area for about 30 seconds before moving onto the next. Doing this will help break up adhesions in the muscles and fascia to improve overall flexibility and range of motion. Depending on your preference, you can purchase either a soft or firm foam roller for use at home or in the gym.
FAQs about: Best Workout For Full Body At Home
Q: What are some of the best workouts for a full body workout at home?
A: Some of the best workouts for a full body workout at home include bodyweight exercises like squats, lunges, push-ups, planks, and crunches. Other great at-home exercises include using resistance bands, kettlebells, and dumbbells.
Q: How many days a week should I be doing a full body workout at home?
A: For the best results, it’s recommended to do a full body workout at home 3-4 times a week. You should also be sure to rest for 1-2 days in between workouts to allow your body to recover.
Q: How long should a full body workout at home take?
A: A full body workout at home typically takes around 30-45 minutes. However, the length of your workout will depend on the exercises you are doing and the intensity of your workout.
