full body workout at home

Full body workout at home to lose weight and build muscle

by Harsh Kumar

When you think about the workout for weight loss, you often assume it means resistance training and exhausting cardio at the gym. But if you’re not able to commit to a gym membership or you are not ready you can still build muscle and lose weight in the comfort of your own home and do some home workout. Workout at home is, hopefully, something you’ve been thinking about while you sat on the sofa, eating your meal. If performed consistently and correctly, home workouts can be every bit as efficient and effective as gym workouts. The key is to focus on strength training and use your own body weight for workouts to do at home. You must be thinking about how to build muscle or how to lose weight through resistance exercise at home, let me tell you it really helps to boost your metabolism and burn fat easily. 

This beginner’s workout plan or this workout routine targets the large muscles that provide core strength and stability. You don’t need any special or expensive equipment; you will just use your body weight for this home workout. The best part about this apart from you can workout at home is that you can do the exercises together in one workout session or split them up throughout the day according to your comfort.

Every bodyweight exercise burns tons of calories involve and utilizes multiple muscle groups and gets your heart rate pumping. There’s no adequate reason you can’t build strength, size, and muscle at home. I shortlisted some of the best workouts to do at home. Working out and exercising with just bodyweight, or even just with minimal equipment, is enough to get you in the shape you want and take care of your fitness properly.

At-home workouts are a great way to fit exercise into your routine, no gym travel time required or to spend so much money on those fancy gyms. But while squeezing yourself in the occasional workout in your living room, you have to stick with a consistent workout routine and exercise routine, having a scheduled and sorted routine to follow can help keep you an account and will make sure you’re getting the positive outcome you want out of the time and efforts you’re putting in.

Below is my collection and combination of the best exercise at home and the best workout at home, connected with an explanation of what makes that fitness moves useful and effective. Just read the blog and use the exercises to create a perfect workout routine that fits your desired training goals without leaving the house. The best part about working out at home is that you can choose your priorities, target main areas and avoid all the body-shaming that for so many people have faced and can define their gym experience. 

Want to avoid all sort of mention of weight loss?
Keen to try a variety of workouts, classes, and exercise without any shame?
Need an option to flake and fly out without taking a serious financial hit?

That’s what the at-home workout is for.
Thinking about what are the best workouts at home?
Also, thinking about how to lose weight at home or how to build muscles at home?

You already know that push-ups, squats, and lunges are body-sculpting star exercises. But you can get more out of them to elevate your metabolism, spike your heart rate, build muscles and boost the burning of calories without a single piece of equipment (workout without the equipment). This professionally designed exercise routine combined with some cardio challenges, bodyweight workout, and fitness routine turns the basic exercises and workouts into a formula for total-body toning to get you in perfect shape. Always aim to perform three to four sets involving 10 to 15 repetitions (reps) of each exercise. If you can only do six or seven to start, that’s also okay. The main aim is to perform an exercise so that you are slightly shaky and intense by the final rep. Every week thereafter, the target to increase the reps until you are finally able to do four sets of 15.

Since this workout routine doesn’t require anything other than your own bodyweight it can be done in your bedroom or living room first thing when you wake up in the morning or in the evening. Whether you’re short on space, dead set on deadlifts or a complete beginner, we have an at-home workout that should work perfectly for your body goals.

Always, start with a quick warm-up (three-four minutes of jogging and jumping jacks in your place). Make sure to get your muscles warmed up and get your heart rate pumping or you’re just asking injury for yourself. You can jog up and down your stairs, do a few push-ups, run in place, pedal on a stationary bike, do some kicks and punches, jump rope or swing and twist your legs and arms to get them free and moving!

This is the Beginner Bodyweight Workout:-

  • 20 Bodyweight squats.
  • 10 Push-ups.
  • 20 Walking lunges (each leg).
  • 10 Dumbbell rows (use a milk jug or other weight).
  • 15 Second Plank.
  • 30 Jumping jacks.

Upper Body Workout

  • Press-up
press up fro upper body workout

Get down on the floor into a press-up position with your hands placed shoulder-width apart and with a flat back, so a 90-degree angle is formed from your head to toe, including your glutes. This is one of the most effective chest workouts. Lower your body until your chest and nose are an inch from the ground then explosively and rapidly drive up by fully extending your hands. That’s all for repetitions. This workout for chest and also workout for shoulder uses multiple muscle groups to strengthen your chest and shoulder joints and also helps in maximum growth. Easily done as an exercise at home, this prepares you for progression and for a higher level to the more demanding shoulder workout you’ll confront in a gym, like an incline bench press.

  • Superman
superman workout

Start by, lying straight face down on a mat and stretch arms out to sides at shoulder-height, thumbs facing 90 degrees. Lift chest, legs, and arms off ground simultaneously. Take a pause and then slowly lower back to the mat. Do 12 reps, and then rest for 20 seconds. Always remember that you have to raise both your legs and arms at the same time so that they are 8-12cm off the floor, forming a flying superman shape with your body. Imagine you’re flying like Superman at this stage; it will help you to pass time. You should feel your glutes, hamstrings and lower back working in the hold position.

While doing this home workout the Superman makes sure that your head is in a neutral position in line with your spine and glutes. If you feel like you’re straining your neck or back, stop and get your form checked out by a professional if possible.

If the full Superman feels too tough and difficult the first time you do it, you can build up to it by raising fewer limbs and muscles. Try raising your left leg and right arm at the same time and then vice versa, and continue altering and changing it, or lifting just your legs or your arms. This workout at home will also help highlight any imbalance and faults in your core muscles.

  1. Plank Up-Down
plank up

Start in a high plank position with your shoulders stacked directly above your wrists, palms flat, legs extended behind you, hands shoulder-width apart and your glutes and core engaged. Place your feet hip-width apart and head to hips straight. Slowly, lower your left arm so that your forearm is in contact with the floor. Then, do the same with your right part so that you’re in a forearm plank position. Reverse to get back to a high plank. As you move, remember to keep your hips as still as possible. To make this easier, try expanding your legs a little more. Begin in a full plank then lower your left elbow to the mat and then your right, coming into an elbow plank position. Straighten your right elbow and then put your right hand on the mat. Do the same on the left to return to a full plank position. 

  • Inchworm

Stand tall with your feet and hip-width apart and arms at your sides. Bend at your waist and place your hands straight on the floor. Take your hands forward to come into a high plank posture with your hands flat, wrists stacked under your quads, your shoulders, and your core and butt get engaged. Pause for a second or two. Slowly walk your hands back to your feet and stand to return to starting position. And, that’s 1 rep and how you do an inchworm. 

Lower Body Exercises

  • Walking Single-Leg Straight-Leg Deadlift Reach
Walking Single-Leg Straight-Leg Deadlift Reach

First, stand with your feet hip-width apart and your arms hanging to the side of your thighs. Slowly, lift your right leg behind you. Keeping your lower back naturally curved, lower your torso and bend forward at your hips until it’s nearly parallel to the floor while you reach out to your opposite hand to the floor. Then, slowly return to your starting position, take three steps forward, then again repeat the movement with the opposite leg. This is one of the best workout for legs and also the most effective workout for legs.

  1. Box Squat Jumps
box squat jumps

Perform 15 box squat jumps every minute for 12 minutes. That means that you should set a timer for 12 minutes, then do 15 reps every time your timer starts. Don’t forget to take some rest during the remaining time for each period or else it might get you all swelled up. I personally love this whole lower body workout and the most effective one. It affects all major muscle groups in your lower body.

  1. Glute Bridge
glute bridge

This exercise might look easy at first, but after a few reps, you should feel a burn in your hamstrings and glutes (but trust me its worth). You sure want to avoid lifting your hips too high so your low back doesn’t arch and give you an ache in your back. But, I have a way in which you can prevent the arching by activating your core as well when you lift your hips up slowly. Best workout for hips and it answers your question of how to get your hip in shape.

You might want to lie flat on your back on a yoga mat with your knees bent and feet flat on the floor hip-distance apart for this one. Extend your arms up toward the top in front of your chest. Press your hips up off the mat and Squeeze your glutes. Pause for few seconds and then bring your hips back down to the resting position towards your mat. To make this move more challenging and effective, lift your toes off the floor and press on your heels and you will get to know why this is one of the most important lower body workouts and home workouts.

  • Calf Raises
calves workout

Out of your entire lower body workout, your calves are probably the last thing you always think about, but this exercise helps you isolate them and target them properly.

For this, stand with your feet together and hold a weight in each hand by your sides or just do it without any weight. Now, slowly lift your heels off the floor, balancing on your both toes. Hold that position for a few seconds and then bring back your heels down to the ground.

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