Introduction
One of the basic objectives of many individuals is weight reduction and the most efficient exercise practices can actually help in achieving those goals. FF workouts are highly recommended for persons, who would like to perform several exercises at once and look slim without visiting a gym. These workouts are even possible to perform with any gym equipment but one can perform workouts at home for free, and anyone, regardless of physical fitness can do these workouts.
But in this article I’ll explain what kind of full body workouts will help you lose weight at home, benefits of doing these exercises, how to do them, and how to stay motivated. These workouts will help you lose that extra fat as well as sculpt your muscles in the process.
1. The Jumping Jack Workout
This simple exercise can help people to shed some weight and improve cardiovascular fitness, in this case jumping jacks. It is just a flowing movement full-body workout that does not need any equipment and can be done anywhere. To perform jumping jacks, follow these steps:
1. Starting position of the exercise involves positioninging your feet abreast and keeping your hands at your sides.
2. Leap with the right leg and at the same time lifting both arms up and widening the stance.
3. So, lower your arms down to your sides and return your feet to the start position and jump again.
4. Perform this for 30 seconds to 1 minutes.
Complete the jumping jack workout for 2-4 circuits using the same amount of sets and with 30-60 second intervals between them. For an advanced exercise routine, include a push up or plank before the jumping jacks.
Benefits:
Elevates the pulse and enhances cardiac endurance
– Helps in better control of coordination and balance.
– Further strengthens the muscles as well as continuos endurance of muscles which are used to support the body weight of the trampolinist.
This can be done without equipment from any location
2. High Knees Workout
High knees are also another great full body exercise that can also be done at home without requiring any equipment. This exercise can be described as very useful if it comes to the development of strength and endurance, as well as the given subject’s coordination. To perform high knees, follow these steps:
1. You need to start with your feet apart with the distance of shoulder width and your hands resting at your side.
2. As fast as possible, bring your right knee towards your chest and then take it back down. On the same breathe, bring your arms up over your head.
3. Jerk your left knee up towards your chest, then return it back to the floor. Lower your arm down to the side of your body.
4. Go on with this position switching knees and arms for about 30 seconds to 1 minute.
Perform the high knees workout again 2-4 times more, rest for 30 – 60 seconds between sets. To add intensity in the exercise, user should do a jump at each time when they break the high knee lift.
Benefits:
– Raises the level of heart rate and have positive effect on cardiovascular endurance
It enhances the co ordination and balance in the body.
It will moreover help to strengthen the muscles and build muscle endurance 20 Companies can there for use this exercise to build strength and muscle endurance , in order to achieve this, employees must engage in this exercise regularly and consistently.
Making a physical change can be done at any time and does not require apparatus.
3. Burpees Workout
Burpees are regarded as highly rigorous exercises that target all parts of your body and are normally recommended for people wanting to shed some weight and strengthen themselves faster. This exercise is very beneficial to anyone who desires a rigorous training session that can be performed right from the comfort of their houses using no equipment. To perform burpees, follow these steps:
1. Start the position with your legs a comfortable distance apart, pointed forward and your arms by your sides.
2. Tuck your fingers under the sole of your feet and press with your legs, stepping the feet back to the plank position.
3. Do a push up, then leap your legs backward to attain the squat position.
4. Make a leap with the hands being raised up to the head level and then lower the legs and the hands back to the initial position.
5. Continue for 30 seconds to a minute of an interval.
Do the burpees workout again for 2-4 sets with a 30-60 second break between the sets. Fewers add a push-up or jump squat between the plank and the jump-up to make it even more intense.
Benefits:
– Raises heart rate and enhances cardiac shape.
– Builds full-body strength
– Enhances co-ordination and stability;
– Self paced and doesn’t require equipment anywhere.
4. Mountain Climbers Workout
Encyclopaedia VII Mountain climbers are a very difficult exercise that targets the full body in order to bids fats and develop muscles. This is home base exercise, and no equipment is needed for it. To perform mountain climbers, follow these steps:
1. Lie flat on your abdomen and ensure your arms rest down directly under your shoulders and your body extends from head to your heels.
2. With your right leg slide it up towards your chest and immediately change your position to the opposite, left leg, place it to your chest while your right leg stretch back to plank position.
3. Carry on with the leg changes as fast as you can for 30sec to 1 min.
Perform mountain climbers workout again for 2-4 cycles with 30-60 seconds of break between the cycles. To make the exercise a little harder, perform a push up or a jump squat each time before switching legs.
Benefits:
– raises the pulse and raises cardiovascular endurance
– Builds full-body strength
– Enhance the sense of coordination and better balance.
– Can be performed by anybody and anywhere without necessitating any equipment.
5. Jump Squats Workout
Like all jump squats, this is a complex exercise that involves your whole body and can be used when you are goal setting to Lose weight and gain strength. Suitable for home use, this exercises does not necessitate the use of any apparatus. To perform jump squats, follow these steps:
1. Stance like many fighters do with your feet slightly wider than shoulder width apart and keep your hands at your side.
2. Bend down slightly at the knees and lean forward with your back straight and your knees placed behind your toes.
3. Stand up with your legs and fold your arms over your head.
4. Return to the floor with equal control and do 30 seconds to 1 minute of the exercise .
The jump squats workout should be performed for 2-4 times with a 30-60 second interval between the sets. To make the exercise a bit harder, try to perform a jump, or a jump with a squat right in the middle of the leg switch.
Benefits:
Raises pulse rates and enhances cardiovascular endurance
– Builds full-body strength
– Increases stability
: The ladders can be done anywhere without equipment.
6. Bootcamp Circuit Workout
A bootcamp circuit workout can be explosive exercise that hits every part of the body with a number of exercises in sequences. This kind of workout can be performed without leaving the house, with the help of only a few pieces of equipment; dumbbells or resistance bands would suffice. To perform a bootcamp circuit workout, follow these steps:
1. Select 4-6 exercises which engage diff erent sections of the body, for instance, push-ups, squats, lunges and plank.
2. Do each of the following exercises for 30secs to 1 min, and pause for 30 secs between exercises.
3. Complete the circuit for 2-4 repetitions, with a 1-2 minute break in between.
Here’s an example of a bootcamp circuit workout:
– 30 seconds of push-ups
– 30 seconds of squats
– 30 seconds of lunges
– 30 seconds of plank holds
– 30 seconds of jumping jacks
Perform the same for 2-3 cycles, using 1-2 minutes rest in between the cycle. However, if one wants to extend the workout regime to do more or have more intense to workouts, one should extend the time spent on each exercise or the number of exercises for a workout.
Benefits:
– Raises the heartbeat and cuts down exercise intolerance.
– Designed to work out several muscles in the body to achieve the full body experience.
– Increases power and muscular strength endurances
Is equally applicable for every person, regardless their fitness level, and equipment they have to use.
7. HIIT Workout
HIIT is a full body exercise method that aims at short duration of exercise at high intensity followed by varying durations of rest. This is a fitness regime that embraces minor equipment and has provided for itself as a real deal in weight loss workout. To perform a HIIT workout, follow these steps:
1. Select 4-6 exercises that involve major muscle groups; for example jumping jacks, high knees, mountain climbers and burpees.
2. Do each exercise to the count of 30 seconds to one minute, then bring down the intensity by resting for half a minute.
3. Perform the HIIT workout for at least 2-4 cycles and between each cycle allows at least 1-2 minutes of rest break.
Here’s an example of a HIIT workout:
– 30 seconds of jumping jacks
– 30 seconds of high knees
– Mountain climbers – 0:30
– 30 seconds of burpees
– 30 seconds of rest
Perform the HIIT workout 2-4 cycles, and where each cycle refers to 10 seconds of work followed by 10 seconds of rest in between the HIIT cycles. To intensify the workout, you can add more exercises or simply vary the time duration set for an exercise.
Benefits:
– Raises the rate of pulse and enhances the general cardiovascular endurance.
– Engages several muscle groups for a total body exercise
– Promotes strength and muscle endurance
: It can be adapted to any degree of fitness and equipment.
Tips for Staying Motivated
Staying motivated to perform full-body workouts at home can be challenging, but there are several tips that can help you stay on track:
1. Set achievable goals: One way of keeping you on track is to find the right goals for your weight loss plan, goals that are achievable with much ease.
2. Mix up your workouts: The secret of creating and following the exercise routine is to avoid sticking to any single exercise for long so that you do not get bored.
3. Find a workout buddy: If you are going to work out with a friend or a family member then this could act as a way of encouraging each other to exercise.
4. Track your progress: Monitoring the progress is helpful in motivating and seeing results of the efforts that have been put in a given project.
5. Take breaks and listen to your body: Rest is quite crucial if you do not want to get injured or reach a certain point where your muscles stop responding as desired.
6. Reward yourself: Some people confess that it is very important to always look forward to the goal, which is important to celebrate achievement of small goals on your way to this main goal.
Conclusion
Weight loss with full-body movements at home is one of the best ways of reducing the pounds and gaining lean muscle mass at the same time. These exercises, plus these helpful hints to keep you motivated to meet your goals, will help you reach your weight loss goals, along with your improved health and fitness. Hence, everyone should grab a water bottle, look for someone to exercise with and start on the journey of losing weight today.
