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.
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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.
FAQ:
Q 1. Do I Need to Workout Every Day?
A. 4 to 5 days in a week would be the best for exercise. Rest days are also important for recovery.
Q 2. “HOW LONG SHOULD I WORK OUT FOR?”
A. Your workout should be in 30 to 45 minutes and have 1 minute break between every set
Q 3. WHAT CAN I DO ABOUT MUSCLE SORENESS?”
A. Rest and good Quality of sleep will help you to recover your best. Take 1 or 2 days one week and 8 hours of sleep daily for better recovery.
Q 4. WHAT TIME IS BEST FOR A WORKOUT?
A. Cardio in the morning and weight training in an evening is the time for a workout
Q 5. WHAT IS THE BEST WAY OF EXERCISE AT HOME WITHOUT EQUIPMENT?
A. Bodyweight workout is the best home workout without equipment’s it makes you strong and flexible while improving your coordination.
