Best Ways To Get A Full Body Workout At Home Without Equipment
If you're looking for a full-body workout at home without equipment, then you're in luck! There are plenty of ways to get fit without having to leave your apartment. You can get a great full-body workout with just your body weight and some simple techniques. Here are some tips that will help you achieve this goal:
DIY Methods For Full Body Workouts
Push-ups
It is important to know the proper way of doing pushups.
The first step is to get into a plank position by placing your hands under your shoulders and your feet about hip-width apart. As you exhale, lower yourself down until your chest touches the floor (or as close as possible). Then, drive up through your heels and clench your glutes as you return to the start position. That’s one rep!
Even though this move seems simple, several variations can make it more challenging. For instance:
Plank Push-Ups – Start in a plank position with both hands on top of yoga blocks or stairs instead of below the shoulders and put some weight into them (as much as possible) while still maintaining good form throughout each rep.
Plyo Push-Ups – From a standard push-up position with arms straight out in front of you, drop down quickly, then explode back up using momentum. You should try for at least two feet off the floor before touching back down again.
Diamond Push Up – place hands underneath shoulder blades so that thumb sides meet at the center; perform reps without coming up too high or letting elbows flare outwards excessively during movement.
Rows with a towel
To do this, you'll need a towel. You can use any kind of towel or rope but make sure it's not too heavy. Hold the ends of the towel in both hands and pull them towards your chest as if you were doing a rowing exercise. As you pull, squeeze your shoulder blades together and then let go of the towel so that it goes back to its original position.
Repeat until failure to get your desired number of reps in.
Lunges
Lunges are one of the best exercises to build strength and flexibility in your legs. Lunges work your quads, hamstrings, glutes, calves, and core muscles effectively.
The best way to do a lunge is to stand straight with feet hip-width apart while holding dumbbells in each hand. Step forward with one leg into a standing lunge position where only your front foot is planted firmly on the floor while the other leg is bent at 90 degrees.
Lower yourself until you feel the tension in your thigh muscles, and then come back up again by pushing off from that front foot until you return to starting position. Repeat this for desired repetitions before switching sides for another set of reps, or go ahead with full sets if you’re working out 30 minutes at home without equipment
Glute Bridges
Glute bridges are a great exercise to work your lower back, glutes, and hamstrings. The move is relatively simple: lie on the floor with knees bent and feet flat on the floor. With core tight, raise hips off of the ground by pushing into the heels and contracting glutes until the body forms a straight line from shoulders to knees (think of drawing an imaginary line between the two points).
Hold for 1-2 seconds at peak contraction before slowly lowering back down. Repeat for 10-15 reps or 3 sets with 30 seconds rest between each set.
Side Lunges
Side lunges are a great way to strengthen the muscles in your legs and butt. These are also great exercises for beginners because they don’t require any equipment.
To do this workout, go into a split stance with your feet about shoulder width apart and lunge down with one leg about three feet forward, making sure to keep your knee bent at 90 degrees. Then step back into starting position and repeat on the opposite side. Do three sets of 20 reps per leg for maximum results!
This exercise works most muscles in our bodies, including hamstrings, quads, glutes, and outer hips! You should wear pants or shorts that are flexible enough to allow you to move freely, while keeping tight-fitting, so they don't get caught underfoot while lunging (and potentially cause injury).
Plank
If you have a hard time with the plank, it could be that your core isn't strong enough. If this is the case, you will want to work on that first before attempting any other exercises. You can do planks with an exercise ball or on the floor. Make sure your back is straight, and feel free to place your hands on your hips if needed.
When doing planks, try holding for 30 seconds at first, and then increase this by 10 seconds each week until eventually reaching 1 minute! This is a great way to build up strength without having to think about it too much (you'll just get tired).
Planks work out most of your abs as well as some muscles in your legs and shoulders, which makes them very effective for getting toned up quickly!
There are tons of variations you can try once you've mastered the basic plank. Variations include side planks with feet close together, side planks with feet far apart, front planks facing down (harder) or up (easier), weighted planks where one arm/leg lifts off the ground at all times while the other remains planted firmly against a ground surface, such as stair treads, etc.
Jumping Jacks
Jumping jacks are a classic full-body exercise that can be done anywhere. While they may seem like child’s play, jumping jacks will get your heart pumping and are so simple to do that you can incorporate them into any workout routine.
You can even make it a game by competing with a friend or family member to see who finishes first! You can also try adding in some burpees or squats at the end of your set of jumping jacks for an extra challenge.
Jumping jacks on their own do not provide much resistance, but they're still great for getting your blood pumping and warming up before more intense activities like running or lifting weights.
Squats
Squats are a great exercise to do at home. Squats can be done anywhere and will give you a full-body workout. To do the squat, start with your feet shoulder-width apart and toes pointed outwards slightly, with uncrossed arms held above your head.
Bend at your knees, bringing yourself down until you reach about 90 degrees (or as far as you can go). Push yourself back up by pushing through your heels and lifting your butt as high as possible.
If doing this is too hard for you, try holding onto dumbbells by one end on each side of your thighs instead of having them overhead, like in the picture above!
Make sure that when doing this version, they are not too heavy so that it does not make things harder for you when trying to complete repetitions of 10+ times each set.
Remember, it's always better safe than sorry!
The best way to do squats is with no equipment required at all, but if preferred dumbbells may also be used, which will help build more muscle mass faster than just using bodyweight alone, sweaters sneakers, trainers, etc.
Conclusion
In conclusion, getting a full body workout at home without equipment can be achieved with just your body weight. You don’t need any machines or weights to get in shape and tone up your muscles. You only need your body weight and some creativity! Remember that the key to success is consistency and discipline. If you stick with your routine, you will see results eventually!
