We all want to be fit but for most of us, it becomes difficult to maintain fitness. So in this article, we will discuss a complete Full Body Workout At Home. We all know that not everyone wants to go to the gym. But they want a quick and effective full-body workout at home to maintain their fitness.
So before starting our workout I want to tell you a quick intro about this home workout. The first point is that for this workout you don’t need any kind of equipment. Just you need free space at your home with a mat or you can use the floor as well.
Now the second point is that duration for this workout can be 30-40 min not more than that. So you can save so much time that you can’t save if you plan for the gym.
In this home workout total of 10 exercises are included that will cover your full body. This workout is mainly for your core muscles and maintains an overall fitness with a good physique. We will do each exercise in detail with a full mind-muscle connection.
30 Min Full Body Workout at Home
30 min full body workout at home contains these 10 most effective and targeted exercises and you can perform each of them without any equipment.
- Jumping Jacks
- Burpees
- Push-Ups
- Squats
- Glute Bridges
- Mountain Climbers
- Knee Touch
- Ankle Taps
- Flutter Kicks
- Plank
This complete workout is divided very scientifically because this full-body workout will hit all your muscles. As you can see in below image first exercise will be your warmup exercise and the next two exercises for upper body workout especially for your chest muscle.
The next two exercises for your lower body and rest exercises are for your core muscles and to reduce body fat. I included more exercises for core muscles because most of the people want to reduce their body fat. The last five exercises specially included for people who want to reduce their body fat or want 6-pack abs at home.
So let’s do together this full-body workout at home with 3 sets each with some rest.
Jumping Jacks (warm-up)
This exercise is a warm-up exercise and you have to perform it first. Because this warm-up exercise increases blood circulation in your whole body and makes you active for the workout.
You have to do 3 sets of this exercise and each set of 1 minute. You can take a 30 sec break after each set.
Total time- 4 min
Burpees (full upper body workout)
This exercise is one of the best exercises for fat burning. We all know that when we will have less body fat then our abs and other muscles will be in shape. This exercise helps to maintain our body in shape for a long time and gives more strength.
This workout may be a little hard for beginners but when you perform on daily basis then you will love it. This workout can be performed as a full-body workout at home. If we give a tagline for this exercise then the “one-man army” will best tag for this exercise.
You have to do 3 sets of this exercise and each set of 30 sec. You can take a 30 sec break after each set.
Total Time – 2 min 30 sec
Push-Ups (chest workout at home)
This is one of the best exercises to build a chest at home without any equipment. If you do push-ups in the right way then you can build a perfect chest. But most of us do this exercise in the wrong way so try to perform this exercise properly.
There are so many varieties of this exercise so start with simple one and then go for advanced level format. If you do this workout on daily basis then within a month you will best results for your chest muscle.
You have to do 3 sets of this exercise and each set of 15-20 reps. You can take a 60 sec break after each set.
Total Time – Approx 5 min
Squats (full lower body workout)
This exercise is very common and effective for the overall lower body. In this exercise, you hit almost every lower body muscle. To perform this exercise in the right way you have to be more focused. Mind muscle connection is very important for this workout.
Because in this you hit all your leg muscles and hips. So never miss this workout to train your lower body and to increase your strength.
You have to do 3 sets of this exercise and each set of 60 sec. You can take a 30 sec break after each set.
Total Time – 4 min 30 sec
Glute Bridges (kegel exercises)
This is a very special exercise because it develops your glute muscle and makes your core muscle stronger. This exercise can be the king of all exercises that can be performed at home.
If you are doing a full-body workout at home then this exercise can give some extra hidden benefits. Because this exercise also makes your pelvic muscle stronger that helps you to maintain a better sex life. This exercise is also known as Kegel Exercise that can be performed at home to make the pelvic floor stronger.
Many people are having sex-related problems like premature ejaculation and others. But this exercise is the best solution to many sex related problems. To perform this exercise for your core muscle and glute muscle and most important your pelvic muscle.
You have to do 3 sets of this exercise and each set of 60 sec. You can take a 30 sec break after each set.
Total Time – 4 min 30 sec
5 Best Exercise To Get Six Pack abs At Home
Now we will do the rest 5 exercises for our core muscle or abs. These 5 exercises are most effective to get 6 pack abs at home by following a healthy diet. Let’s do one by one with a full mind-muscle connection.
For all these 5 exercises you need to do 3 set of each exercise and each set of 60 sec. You can take a 30 sec break after each set.
Total Time – 22 min 30 sec
Mountain Climbers
You can start your abs workout with this high energy-burning exercise. This exercise mainly hit your lower abs helps to reduce your lower belly fat. If you do this exercise on daily basis then your lower abs and v-cut will be more visible.
This is the fact that if you have abs with v-cut then it makes your body sexier. To perform this workout to get abs in shape.
Knee Touch
This exercise is mainly performed to hit upper abs. This very simple and common exercise for upper abs. But to do this exercise you need a good muscle mind connection.
Ankle Taps
This exercise is best to hit your oblique muscle or side muscle of your abs. Your oblique muscle adds a perfect look to your abs. So to get complete looks for abs you should add this exercise.
Flutter Kicks
This exercise is mainly performed to get v-cut abs. In this exercise, your glute muscle and oblique muscle also got involved. This exercise needs more concentration when it is performed.
Plank
This is the best and finishing exercise for your core muscles. This exercise is performed at the end to get more control over your core muscle. Plank exercise mainly helps to burn your belly fat and keeps your abs in shaped 24/7
To get the best results, you have to follow a healthy diet. You need some Supplements as well that will help you to maintain your fitness.
Visit Best Fitness programs