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Full-Body Workout Routines: You Can Do It at Home!

Finding the time to go to the gym without disrupting the rest of your routine can seem nearly impossible during a busy day. Fortunately, there are many simple exercises that can provide a full-body workout at home.

A woman doing a full-body workout at home

Full-body exercises at home: reasons to try it 

Most of us have daily routines that are packed with tons of tasks: going to work, grocery shopping, running errands, spending time with your loved ones, and then trying to find some time for entertainment and relaxation. Sometimes, finding a spare moment to run to the gym can seem impossible.

Additionally, gym memberships can be very expensive. And once you do finally make it to the gym, you might discover that you don’t know how to use the machinery. It’s not uncommon to feel like you’ve spent most of your gym session trying to figure out how to use certain machines properly, rather than really working out.

By learning to perform at-home exercises, you can save the money you’d spend on a gym membership, maintain your usual schedule, and still get a full-body workout. Most at-home exercise routines are simple, short, and don’t require much, if any, equipment.

It’s a lot easier to find time to exercise when you’re working out at home. Rather than having to travel to a gym, you just have to find a bit of spare time. You can work out before heading to the office or once you get home to unwind after a long day. You’ll even be able to exercise when bad weather strikes!

How to design a healthy full-body workout plan

There are several things to do to help your home workout sessions be more effective. Here are some of the steps you should consider making if you want to start working out from home:

  • Set up a schedule. Working out from home is way easier when it becomes a part of your daily routine. Determine which time of the day is most suited for a workout and then stick to that schedule at least three to four times a week.
  • Avoid distractions. If you live with other people, try to find a space that allows you to focus on your exercise routine. Talking to other people during a workout is an easy way to get distracted from the task at hand.
  • Find your motivation. Some people feel more motivated during a workout when they’re wearing nice athletic gear. Others feel pumped if they listen to a certain playlist. Find out what motivates you to exercise, and make it a part of your routine.
  • Stay hydrated. Home workout routines can be just as intense and physically demanding as going to the gym. This is why you should keep your water bottle nearby during your exercise session!

How to work out at home to avoid injuries 

Every exercise fanatic knows that injuries can keep you from exercising for a long time. The following tips that can help you exercise at home without injuring yourself:

  • Warm up before your session. Stretch out your muscles, but only to the point where you still feel comfortable, before you begin your workout. Remember to stretch once you’re done, too.
  • Make sure you’re performing each exercise correctly. Using poor form is an easy way to get injured. If you’re trying out a new exercise, watch videos that explain how to perform it correctly and follow those instructions.
  • Don’t overexert yourself. Many people want to improve their fitness level too quickly, which can lead to injuries. Start with simpler routines and slowly increase the frequency and intensity as your fitness improves.
  • Take days off when you need them. Listen to your body and rest if you feel like you need it. For example, some women prefer lighter workouts during their periods. If you don’t want to completely skip a workout day, try switching to a lighter exercise such as yoga.
A woman doing full-body exercises for beginners at home

Here are some of the exercises that you can perform and combine to achieve a total-body workout at home:

  • squats
  • burpees
  • climbing stairs
  • lunges
  • push-ups
  • mountain climbers
  • tricep dips
  • planks
  • sit-ups
  • side planks
  • leg raises
  • cross-crunches
  • glute bridges
  • jumping jacks

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Home workout routines for women 

Before starting your routine, do some cardio. You can try jogging in place or skipping rope for at least 10 minutes. This will help you get warmed up and avoid injuries. Then, choose one of the following routines and get started!

Workout #1:

  • 20 squats
  • 10 push-ups
  • 20 lunges (10 per side)
  • 15-second plank
  • 10 burpees
  • 30 jumping jacks

Workout #2:

  • 10 jumping jacks
  • 10 squats
  • 10 push-ups
  • 10 mountain climbers
  • 10 cross-crunches
  • 10 high knee jumps
  • 10 sit-ups
  • 10 tricep dips
  • 10 leg raises

Workout #3:

  • 50 jumping jacks
  • 20 squats
  • 10 push-ups
  • 60-second plank
  • 20 lunges (10 per side)
  • 10 tricep dips
  • 10 burpees

For all these workouts, you can take a three-minute break and repeat the routine two to three times, depending on your fitness level.

There also many online resources, both free and premium, that provide hundreds of different full-body home workouts to try. Once you have more experience and knowledge, you can even modify the routines to adjust them to your preferences. As your fitness level increases, you’ll be able to perform more repetitions and more intense exercise routines.

If you’re interested in performing a full-body workout at home, remember to take breaks as needed, stay hydrated, and fit your workouts into your schedule. Keep in mind that you should also combine regular exercise with a healthy, balanced diet and proper sleep to really reap the benefits of a healthy lifestyle.

Stay consistent and you’ll soon be getting fitter and healthier than ever! After all, now you know that needing a gym or expensive equipment to work out is just a myth!

https://www.webmd.com/fitness-exercise/features/no-gym-required-how-to-get-fit-at-home

https://www.everydayhealth.com/fitness-pictures/exercises-you-can-do-anywhere-anytime.aspx

https://www.healthline.com/health/fitness-exercises/10-best-exercises-everyday

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