Full body workout at home without equipment

Introduction

Hello, everyone, and welcome to my website, Sportsevery. In this article, we will discuss a full body workout at home without equipment.

Benefits of home workout

1. Convenience: Working out at home saves travel times to the gym and a person can do a workout anytime according to their schedule.
2. Cost-effective: No need to pay for gym membership fees and no need to spend money on equipment.
3. Flexibility: A person can design a workout that fits in their schedule, preferences and fitness level.
4. Privacy: A person can do a workout at home in privacy and avoid disturbance.
5. Consistency: It is easy to maintain consistency at home as a person can do a workout anytime.
6. Family-friendly: A person at home can do a workout with family members.

Benefits of exercises

1. Cardiovascular health: Daily exercise strengthens the heart, improves circulation, lowers blood pressure and reduces cholesterol levels Which reduces the risk of heart disease, stroke and hypertension.
2. Weight management: By burning calories and increasing metabolism, exercises help in weight management. Exercise reduces the risk of obesity.
3. Improved muscle strength: Exercises increase the strength of muscles and reduce the risk of injuries.
4. Enhances flexibility and mobility: Activities like yoga improve the flexibility of joints and range of motion promote better posture and reduce stiffness.
5. Boosts immune system: Exercise improves the immune system and reduces the risk of illness by promoting the circulation of white blood cells.
6. Better sleep quality: Exercise improves the quality of sleep and helps people fall asleep faster and enjoy more restful sleep.
7. Improved mood Exercises trigger the release of endorphins which is a natural mood booster that enhances mood and reduces stress and anxiety.
8. Boosts cognitive functions: Daily exercises improve memory, concentration and focus. Exercise helps in the creation of neurons in the brain, especially in areas associated with memory and learning.
9. Increased self-esteem and confidence: Achieving fitness goals boosts self-esteem and self-confidence.
10. Promotes longevity: Daily exercise reduces mortality rates by reducing the risk of chronic diseases, improving heart health and helps in increasing lifespan of a person.

Warm-up

A person should warm up before a full body workout as it reduces the risk of injuries and prepares muscles for physical activity.

Jumping jack (2-3 minutes): This will increase your heart rate and activate your muscles.

• Arm circles(30 seconds in each direction): To warm up your shoulders, stand tall extend your arms out to the sides and make small circles forward and then backward.
• Leg swings: Swing your leg forward and backwards by standing next to a wall for support. Do 10-15 swings per leg.
• High knees: Jog in place, and bring your knees up towards your chest. Do this for 30 seconds.
• Hip circles(30 seconds in each direction): To loosen your lower back and hips, place your hands on your hips and move your hips in a circular motion.

Full body workout at home without equipment

1. Squats: It targets the quadriceps, hamstrings, glutes and calves.

• Stand still with your feet shoulder-width apart.
• Go down by lowering the hip.
• Keep going down until your thighs are parallel to the floor.
• Take support from the heel and come back to the starting position.

2. Lunges: It targets the quadriceps, hamstrings, glutes and calves.

• Stand still in one place.
• By lowering your hips, step one foot forward until both knees form 90-degree angles.
• Go back to the starting position and do it with another leg.

3. Calf raises: It targets the calves.

• Stand with feet shoulder-width apart on stairs.
• Lift your heel off the stairs, coming onto your toes.
• Go back to the starting position.

4. Glute bridges: They target the hamstrings, glutes and lower back.

• By squeezing your glutes lift the hips upward.
• Go back to the starting position.
• Lie down on your back, bend your knees, feet flat on the floor.

5. Wall sit: It targets the quadriceps, hamstrings, glutes, and calves.

• Stand with your back against a wall.
• Slowly go down until your knees are at a 90-degree angle.
• Press your back into the wall and hold this position.

6. Push-ups: It targets the chest, shoulders, triceps, and core.

• Be in a plank position then keep your hands shoulder-width apart.
• Go down until your chest nearly touches the ground.
• Take a push from the ground and come back to the starting position.

7. Plank: It targets the core and shoulder muscles.

• Place your forearms on the ground with your elbows directly under your shoulders.
• Push up onto your toes, lifting your body off the ground.
• From head to heels, keep your body in a straight line.

8. Mountain climbers: It targets the core, shoulders and legs.

• Start in a push-up position.
• Bring your one knee towards your chest and then switch your leg in a running motion.

9. Burpees: It targets the full body.

• Stand, then go in a squat position then place your hands on the floor.
• Jump your feet back into a plank position then do a push-up.
• Again stand and jump up.

10. Triceps dips: It targets the triceps.

• Take a chair behind you and place your hand on the edge of the chair.
• Lower your body until your arms are at a 90-degree angle.
• Go back to the starting position by taking a push from the chair.

Cool down

Cool down is important after the full body workout as it helps in the recovery of the body and reduces the risk of injuries.

1. Seated forward bend: Sit with your legs extended in front of you and slowly try to touch your toes.
2. Quad stretch(30 seconds per leg): Stand on one leg and pull your opposite heel towards your glutes. Do this with the other leg also.
3. Hamstring stretch: Sit with one leg bent with the foot against your inner thigh and the other leg extended. Keep your back straight and try to touch your toes on the extended leg.
4. Cobra stretch: Do this for 30 seconds.
   • Lie down on the floor and keep your hands under your shoulders.
   • Press into your palms, lifting your chest and arching your back slightly.
   • Keep your elbows soft and hold for 30 seconds.
5. Child’s pose
   • From the tabletop position, sit back on your heels and extend your arms forward.
   • Relax your forehead on the floor and take deep breaths.

Conclusion

In this article, we discussed about full body workout at home without equipment. Working out at home is convenient as a person can do a workout anytime. It is easy to maintain consistency at home as a person can do a workout anytime. Always do a warm-up before a full body workout as it prepares the muscles for physical activity and reduces the risk of injuries. There are so many exercises which a person can do for full body. For the lower body, a person can do squats, lunges, calf raises, glute bridges, and wall sits. For the chest, a person can do push-ups, for triceps, a person can do dips. For a full body, a person can do burpees. Cool down is important after the full body workout as it helps in the recovery of the body and reduces the risk of injuries.