Try These 8 Top Exercises For A Full Body Home Workout
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Do you lack time to go to the gym? Get up in the morning but are too tired to work out? Or are you just looking for a convenient way to stay in shape and lose weight? If so, don’t worry! Working out doesn’t have to be difficult. Here are 8 toning exercises that can be done at home with minimal equipment and meet your fitness needs.
The article is to provide readers with a full-body home workout plan to stay in shape and feel great!
1: Lunges
Lunges are a staple exercise for those who want to work their thighs and butt. Lunges can be done as a bodyweight exercise or as a weighted exercise with dumbbells. When doing lunges as a bodyweight exercise, you will typically step forward with one leg while bending the knee of your back leg and lowering your entire body so that the knee of your front leg comes close to touching the ground.
- Start by standing with your feet shoulder-width apart and arms down at your sides.
- Take a step forward with your right leg and bend your right knee as you do so, stopping when your thigh is parallel to the ground. Ensure that your right knee doesn’t extend past your right foot.
- Push up off your right foot and return to the starting position. Repeat with your left leg. Be sure to alternate between legs.
- Complete 3 sets of 10-12 repetitions (reps).
- As you become more proficient with the lunge and are easily doing the sets and rep range you can try to incorporate adding weight with light dumbbells.
2: Squats
Squats are one of the most popular weight training exercises, but they may not be for everyone. The squat is a lower-body exercise that works your whole body – helps build muscle in your quads, hamstrings, glutes, hips, back, and abs. Squats are best done without weight until you are comfortable with the form. There are many variations of squats that can range from using a chair to target different muscle groups or using weights to increase the intensity. They are a perfect strength training exercise.
- Stand with feet a little wider than hip-width, toes facing front.
- Drive your hips back—bending at the knees and ankles and pressing your knees slightly open.
- Sit into a squat position while still keeping your heels and toes on the ground, chest up, and shoulders back.
- Strive to eventually reach parallel, meaning knees are bent to a 90-degree angle.
- Press into your heels and straighten your legs to return to a standing upright position.
- Complete 3 sets of 10-12 repetitions.
3: Single-leg Deadlifts With Dumbbells
One of the benefits of single-leg deadlifts with a dumbbell is its ability to hit the hamstrings and glutes from a different angle than traditional deadlifts. This can be helpful for those with knee injuries because the lack of impact on the knees means that it’s easier to maintain form. Single-leg deadlifts are an exercise that mainly targets the hamstrings, glutes, and core.
- Stand on one leg while holding two dumbbells in front of the body with an overhand grip and arms fully extended.
- Slightly bend one leg and raise it behind you as you hinge at the hips. Lower your torso toward the ground as your rear leg trails behind you, letting your arms hang in front of you. Pause, and then reverse the movement, squeezing your glutes at the top.
- Keep your back flat during the exercise to avoid injury.
- Don’t allow your back to round throughout the movement.
- Avoid letting the dumbbells move too far out in front of your legs. Keep them as close to your body at all times.
- Repeat 10 to 12 reps before moving the weight to your left hand and repeating the same steps on the left leg. Do this for 3 sets.
4: Pushups
Pushups are a great way to tone your chest, triceps, and shoulders. They also help with your posture. Pushups are not only beneficial for physically active people, but they are also important for those who are not as active. The pushup is one of the simplest forms of bodyweight exercises you can do, it’s easy to learn, does not require any equipment, and can be done just about anywhere.
If you can’t quite perform a standard pushup, drop down to a modified stance on your knees — you’ll still receive many of the benefits from this exercise while building strength and endurance.
- Start in a plank position. Your core should be tight, your shoulders pulled down and back, and your neck neutral.
- Place your hands on the ground just outside of your shoulders or slightly wider than shoulder-width apart. You should then lower yourself towards the floor until the arms are at a 90-degree angle. Push up by bending at your elbows and straightening out your arms to return to starting position.
- Complete 3 sets of as many reps as possible.
5: Standing Overhead Dumbbell Presses
Standing overhead dumbbell presses are an excellent way to train the shoulders. This exercise is great for developing the deltoids, as well as the core muscles, giving you a complete shoulder workout. However, to avoid injury it is imperative that you use the correct form which will protect your joint structures and also prevent injury.
The dumbbell overhead press can be done in either a sitting or standing position and with dumbbells held horizontally at the shoulders or rotated in a hammer grip.
- Stand upright and keep the back straight. Hold a dumbbell in each hand, at the shoulders, with an overhand grip. Thumbs are on the inside and knuckles facing up.
- Bracing your core, exhale as you raise the weights above the head in a controlled motion until your arms are fully extended above your head. Keep your head and neck stationary.
- Pause briefly at the top of the motion then inhale and return the dumbbells to the shoulders.
- Complete 3 sets of 10-12 reps.
6: Dumbbell Rows
Dumbbell rows are an exercise that works the biceps, lats, traps, and other muscles of the back. These muscles help with posture and shoulder stability. They are easy to do and can be done using either one or two dumbbells. The exercise can be done sitting or standing, depending on the level of difficulty you’re looking for.
- Assume a standing position while holding a dumbbell in each hand, palms facing inward towards your body. Be sure to place your feet wide enough apart to allow for stability.
- Hinge forward until your torso is roughly parallel with the floor or slightly above, and then begin the movement by driving the elbows behind the body while retracting the shoulder blades.
- Pull the dumbbells towards your body until the elbows are just past the midline and then slowly lower the dumbbells back to the starting position under control.
- Complete 3 sets of 10-12 reps.
7: Burpees
Burpees are one of the best workouts for weight loss and burning calories. The exercise consists of a squat, kickback, push-up, and jump. There are two variations you can do: regular and high knees. Regular burpees consist of a squat, push-up, and jump; high knees burpees consist of a squat, push-up, and high knees instead of a regular jump. Make sure to do at least 3 sets of 10 reps for beginners. Advanced trainers can incorporate both versions for 5 sets of 20 reps! This intense exercise will definitely get your heart rate up and burn those calories.
8: Planks
Do you want to get in shape without doing too much work? Then try planking! Planking is a full-body exercise that strengthens the core and upper body. The best part about planking is that it can be done anywhere- no equipment is needed. All you need to do is find a sturdy surface and put your elbows and toes on the ground.
- Begin in a pushup position with your hand and toes firmly planted on the ground, your back straight, and your core tight.
- Your head should be relaxed and you should be looking at the floor.
- Take deep controlled breaths and keep your torso straight and rigid and your body in a straight line from your ears to your toes with no sagging or bending. This is the neutral spine position. Ensure your shoulders are down, not moving up toward your ears. Your heels should be over the balls of your feet.
- Hold this position for 10-20 seconds. Release to the floor.
- Over time work up to 30, 45, or 60 seconds and complete 2-3 sets.
If you want a good core workout and a challenging exercise, try the plank.
The Bottom Line:
In conclusion, I hope you found these exercises useful. You can perform them at home with little to no equipment. With this full-body workout, you can stay healthy without leaving the comfort of your home. This workout can be completed in 30-60 minutes and performed 2-3 times per week depending on your fitness level.
Gradually increase the number of repetitions for each exercise and you’ll be in great shape in no time. Try these exercises today or try incorporating them into your weekly routine for optimum results!
Thanks for reading!
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