Life gets busy, and often we find ourselves traveling or in an effort to curb the spread of the virus when we are unable to access our preferred health and fitness facility on an everyday basis. The fitness industry often confuses you with options that you never seem to understand.
The video has the woman shouting KEEP IT UP!, You are doing Great! and you would be there sitting with a packet of chips in your hand, wondering where to and how to start.
There’s a good chance that you already have dumbells sitting around somewhere shrouded with dust, but if you don’t, then have a look at this simple and easy home workout plan that would keep your body running and help lose weight appropriately without having your fatty diet sessions getting disturbed.
Although, it is still advised to have proper food and avoid those fatty ingredients. Here, we present to you the full home-workout plan that will help you burn fat and build muscles.
Workout Warm-Up
Let’s begin with Warm up for three minutes.
“The warm-up should be at a low to moderate intensity with the aim of getting the blood flowing around your body and priming your muscles ahead of more vigorous exercises.” By Young
The Warming up involves stretching your body and buckles you up for the workout that follows. The warm-up shall be according to your ease and preferences, you could try to do some skipping or run, just to have your muscles active and heart rate up.
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Workout
Mostly, when people think of working out, they assume it means strenuous cardio with resistance training and heavyweights in the gym, but the truth is you don’t need a gym or any kind of equipment to get a good sweat on. It can all be worked out right in the comfort of your home.
Now, the home workout involves a myriad of exercises that you can perform at your home without using any equipment. Here’s a list of exercises that will engage your body muscles properly and keep you fit.
The following Home workout routine targets the large muscles of your body that enhances your stability and core strength. This kind of workout doesn’t need any kind of special equipment.
Before you start, try to aim for 2-3 sets of 10-12 repetitions of each exercise. Try to start with 4-6 repetitions and then gradually increase it until you are capable to perform 4-6 sets of each exercise.
Push Ups
Push-Ups is an exercise that helps build muscles in your shoulders and chest. Simple push-ups don’t require any equipment other than your body weight and can be performed anywhere there is a flat surface with enough space for stretching.
The steps to do a push up are as follows:
Step 1: Get Down on all fours of your body. Further, place your hands slightly wider than your shoulders.
Step 2: Straighten your arms and legs.
Step 3: After straightening, lower your body until your chest touches the floor.
Step 4: Give it a pause and then push yourself up. Repeat this process for at least 3 reps and further increase it according to your strength.
Lunges
Lunges help build glute muscles and thighs. As a beginner, you shall use a chair or wall if necessary. Lunges have countless variations.
Here are the steps of how to do lunges properly:
Step 1: Keep your torso upright and step your one leg forward. Lower your hips down until both your knees are at a 90-degree angle.
Step 2: Ensure that your knee is directly placed above your ankle, for that check if you can check your toes while being in this position.
Step 3: Your back knee needs to hover just above the floor and not touch it. Further, push your front heel onto the floor as you push back to the normal position.
Step 4: Repeat the process for at least 10 reps with each leg. You can also exercise alternate legs each time.
Squats
Squats are one of the most effective moves for shaping and strengthening your entire lower body. The move helps engage all major muscle groups of your lower body all at once.
The steps to perform a perfect squat are as follows:
Step 1: Stand with feet wider than your hip-width with your toes facing towards the front side.
Step 2: Extend your hands straight out in front to retain your balance. Further, bend your hips and knees imagining yourself sitting on an imaginary chair.
Step 3: Ensure your chest is lifted and your spine is at a neutral position with your lower back ain’t round.
Step 4: Squat down as lower as you can while keeping your head and chest lifted. Further, push your weight back onto your heels and arrive at a normal position.
Step 5: Repeat this process for at least 5-10 reps. Increase it according to your ease gradually.
Planks
Plank is an exercise that strengthens your core as a whole. It helps in engaging your abdominal muscles along with the muscles in your butt, and thighs. A perfect plank stretches your hamstrings properly and saves your back when you got to lift something heavy and prevents you from tripping.
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The perfect plank can be performed as follows:
Step 1: You need to Position your elbows directly in line beneath your shoulders. Your upper arms should be perpendicular to the floor and beneath the shoulders.
Step 2: Try to maintain a straight and rigid body line from your head through your spine and to your heels.
Step 3: Once you have achieved your straight body, squeeze your butt, it will cause your hips to tilt slightly in a forward position. You must not feel a plank in your back.
Step 4: For the perfect plank, brace your abs as if you are likely to get a punch. This will cause pain which won’t let you retain the plank for long, but it’s the right way.
Step 5: Try to hold a plank for at least five to 10 seconds then rest on your knees before performing the next repetition.
Jumping Jack
Jumping Jacks boost up your health and stimulates your heart muscles. It burns up about 100 of your calories in one minute. Jumping jacks tones up your muscles and engages all parts of your body in every rep.
The steps to perform Jumping Jacks are as follows:
Step 1: Stand upright with your arms at sides and legs together.
Step 2: Bend your knees slightly and then jump in the air. While you jump, spread your legs to about should width apart.
Step 3: Stretch your arms above your head while you spread your legs.
Step 4: Jump back to your normal position and repeat this process for at least 25-30 times.
Inchworm Walk Out to Shoulder Top
This move gets you to transition from a standing position to a plank position. It engages multiple muscles at the same time. It is a low-impact exercise that hits all your major muscle groups.
The steps to perform the perfect move is as folllows:
Step 1: Stand with your feet hip-width apart. You need to hinge forward to push your hips and follow down to place your palms on the mat. Bend your knees if needed to get your palms flat on the floor.
Step 2: Once you have placed your palms on the floor, push your hands forward, and put yourself in a position of a high plank.
Step 3: Ensure that your shoulders are stacked directly above your wrists. Retain the position for a few seconds and then walk your hands back towards your feet and stand up.
Step 4: After arriving back to your normal position, rest for a few seconds, and try to perform at least 10-12 reps.
Mountain Climbers
Mountain Climbers work up your entire body and builds cardio endurance, core strength, and agility. The move when performed at a rapid pace, it’s as effective as a form of cardiovascular training.
Here are the steps to perform Mountain climbers:
Step 1: Start with the traditional plank with your shoulders directly above your hands. Ensure your back is straight and your butt is down. Try to maintain a neutral spine.
Step 2: You need to engage your core by pulling your belly button toward your spine and lift your right knee and push it towards the elbow. You need not reach the elbow if it’s your first time.
Step 3: Return your knee to the plank position and simultaneously lift your left knee towards your left elbow.
Step 4: Return to the normal position and continue switching legs and increase your pace gradually till you are running in the plank position.
Step 5: Repeat this process for at least 30 seconds for a total of four rounds.
Bicycle Crunches
The bicycle crunch is one of the best ab exercises. This move targets not just the usual abs but also the deep abs and the obliques. It is a great core-strengthening exercise.
The steps to perform bicycle crunches are as follows:
Step 1: Start by lying on the ground with your lower back straightly pressed on the floor with your head and shoulders lifted slightly above the ground.
Step 2: Place your hands on the sides of your head and don’t knit your fingers.
Step 3: Lift one leg and bend it towards your side, then lift the other leg while you put your one leg down simultaneously.
Step 4: While performing the above-mentioned move, twist yourself so the opposite arm comes towards the raised knee but don’t touch the elbow. Your elbow should remain in the same position.
Step 5: Lower your leg and arm at the same time while bringing up the other limb to mirror the movement.
Step 6: Repeat this process at least for 10 reps and aims for three sets.
Single Leg Kickbacks
Single-Leg Kickback exercise is a great exercise to work up your glute muscles. It challenges your glutes and strengthens your core and improves your stability and balance.
The steps to perform this exercise are as follows:
Step 1: Position yourself on your all fours with your knees under your hips and hands directly beneath your shoulder.
Step 2: Start by lifting your one leg and flex it as you kick it behind and further straighten it out. Further, return to the normal position.
Step 3: Repeat this process for one side, then shift to the other leg and perform another 10 reps.
Burpee
The burpee works up your arms, back, chest, core, glutes, and legs. It spikes your heart rate and engages your major muscles while improving your cardiovascular fitness. It tests your balance and coordination and enhances your strength and mobility.
The steps to perform the burpee are as follows:
Step 1: Start with standing on your feet shoulder-width apart, with your arms by your sides.
Step 2: Bend your knees and reach forward to place your hand on the floor. Further, kick your legs straight out behind you as you arrive at a high-plank position.
Step 3: Lower your body down to the ground and bend your elbows. Push your arms as you quickly get back up in the standing position.
Step 4: Jump into the air putting your arms overhead and end the move with slightly bending your knee.
Step 5: Repeat this process quickly for at least 10 reps till you start sweating.
These were the 10 exercises that conclude the best home-workout session. It requires no equipment and requires only bodyweight. This workout plan engages all your body muscles while strengthens your core ability and increases stamina.
If you reach a plateau, simply just increase the intensity or duration of your workout. This plan works for weight loss and regular fitness regime. With this, you can eat whatever you want and prevent yourself from gaining weight.
HAVE A HAPPY AND SAFE WORKOUT!
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