30-Minute Full Body Workout At Home without Equipment

Health is just more than a disease-free condition, it is a state of complete physical, mental, and social well-being. Exercise is an important part of a healthy lifestyle. It plays a major role for every group children need sports activity for their growth, adults need exercise for a healthy and active lifestyle, and aged people need exercise to be self-dependent.

Why home workout

Full Body Workout At Home can be a lifesaver, especially in this time you cannot get to the gym and if you can go to the gym but how realistic are they safe is questionable.

Benefits of Full body workout at home

A home workout is very helpful for you to be in a good shape and for a healthy and active lifestyle. You don’t have to go outside for this, they are easy to perform at home. So many people think about how we do work out at home without any pieces of equipment. You don’t need more equipment’s for bodyweight exercises

Workout and exercise are vital for a healthy brain and body. It boosts your metabolism which is good for your digestion and absorption. It will improve your blood flow which is good for your heart and lungs, helps in weight loss increases your lean mass and strength,  boost your memory, improve concentration, and it will boost your immunity power, and you will be diseases free.

30-Minute Full body Workout at Home

Jogging/spot jumping

Always start your workout with a good warm-up it will help you to increased your flexibility, lower the risk of injury, improved performance. Perform it for 4 to 5 minutes.

Push-ups

Push-ups are a great bodyweight exercise to build upper body strength. The movement includes your chest, triceps, and shoulder muscles. If you are not able to perform traditional push-up you can bend your knees or do incline push-ups. Perform it for 1 minute.

Shoulder press

You can use a dumbbell or water bottle for it. It involves your shoulder and triceps muscles. It strength and size of your shoulder muscles. Perform it for 1 minute.

Biceps curl

Use a dumbbell, water bottle, or brick for it. It strengthens up your front upper and lower arms. You use these muscles anytime you pick something in your daily life. Perform it for 1 minute.

Squats

Squats strengthen your lower body which includes thighs, gluteus, hamstring, calves, and hip flexors muscles. If you feel difficulty in performing squats you can also have the support of the wall. Perform it for 1 minute.

Lunges

Lunges increase muscles mass to build up strength and tone your body. It improves your balance and coordination of the body. Perform it for 1 minute.

Crunches

It strengthens up your abdominal muscles and core. Breathing plays a crucial role in crunches, exhale on your way up to the crunch and inhale on your way down to starting position.

Perform Always start your workout with a good warm-up it will help you to increased your flexibility, lower the risk of injury, improved performance

Russian twist

Try to not move your legs. You have to keep them as still as possible when you are twisting. Perform the full range of movement. It works on your oblique. Perform it for 1 minute.

Plank

Plank is the most effective exercise to strengthen up your core, back, neck, shoulder, and chest muscles. Take a deep breath while settling for plank and after that inhale and exhale slowly thought out the plank. Try to hold the position for 1 minute.

Try to complete the circuit for 2 to 3 minutes.

Important things before and after workout

Pre-workout– have a meal 1 hour before a workout that is high in carbohydrates. It will give you energy throughout the workout.

Post-workout – have something which is high in protein it will help you to recover and repair the muscle damage. 

Read More:

• What is Wellness
• What is balanced diet

Conclusion

A home workout is the best and easiest way to keep you healthy and active in this pandemic situation. Home is the first and only place where we feel safe and you don’t need more of the equipment for the bodyweight exercises.

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