The human body is a complex system, with a lot going on. To keep our bodies in check, we have to exercise. Though we end up with too much on our plate and too little time. This is why we created this workout routine. It’s an easy full body home workout routine that you can do in your living room, no equipment needed! All you need is your body and this workout. It’s designed to engage all the major muscle groups and get your heart rate up. It’s also a great way to work on balance and stability. 

What are the benefits of this workout?

You get a quick and easy workout routine that targets major muscle groups throughout your body in the comfort of your home. 

Gives you a more balanced workout i.e getting the major muscle groups of your body engaged in one quick routine. 

The full body workout can help you increase your strength, endurance, and flexibility and can also help you get a great cardio workout with minimal effort and help you improve your overall health.

 9 Effective Full Body Home Workout

All of the exercises in this routine are fun and target your entire body, including your core, your legs, and your arms, no weights required. You will need to use your own body weight to complete this workout.

For increased intensity you may want to add a weighted vest or weighted ankle weights to increase the intensity of the workout. All you need is a little space. And if you’re a beginner see this guide before starting any routine

  1. Jumping Jack

This is an easy and simple exercise that can be done anywhere even in the office. It is good. For cardio and helps strengthen your upper body and core. It is also known as the Bunny Hop and it is a great way to warm up your muscles before you start your workout.

To perform this exercise

Stand with your feet together, arms at your sides, and hold your hands up in the air. Next, jump up and down as quickly as you can, swinging your arms back and forth.

2. Burpees

Burpees are a full-body exercise and good cardio to get your heart rate up, so they’re great for building overall fitness.

To perform this exercise;

Start from a standing position, then squat down and place your hands on the floor. Kick your feet back and lower your chest to the floor. Jump back up, clapping your hands over your head at the top of the movement. This is one rep!

3. High-knees running in place(High Stepping)

This is a good cardio exercise that can be done anywhere and at any time. 

To perform this exercise;

you simply run on the spot while lifting your knees to waist height. The key is to keep your elbows bent at a 90 degree angle and keep your back straight as you move, so that it doesn’t affect your form or posture.

You should also take care not to lift or shrug your shoulders or face upwards as this increases pressure on the neck muscles, which can lead to injury over time (and also give you a headache!).

4. Lunge jumps

The lunge jump is a great way to build strength in your leg muscles while also getting a cardio workout. 

To perform this exercise;

get into a lunge position with your right leg forward and left leg back. Then, jump up so that both feet leave the floor simultaneously. Swing your arms forward as you land on both feet again—this will help propel you upward. That’s one repetition!

If doing just this exercise –Complete 10-15 repetitions per side before resting for 20 seconds between sets and then repeating two more times for a total of three sets total (30 seconds between each set).

5. Jump squats

The jump squat is a bodyweight exercise that works multiple muscles, including your quadriceps, hamstrings and glutes. This compound movement can be performed with or without added weight (such as dumbbells).

To perform this exercise;

Get in a squat position and and then jump up while swing your hands behind you as your feet leaves the ground/floor. Then as you land you go back into a squat position. This is one rep.

Squats are one of the best exercises to improve balance and posture. They also strengthen your core by supporting your back as you lower into a squat position.

6. Mountain climber

Mountain climber is an excellent way to build strength in your arms, core and back.

To perform this exercise;

Start from a push up position, you’ll alternate bringing one knee to your chest, then back out again, speeding up each time until you’re “running” against the floor.

To get the most out of this exercise, focus on keeping your body straight while doing it as well as engaging your abdominal muscles at all times.

7. Inchworm

This exercise is a quick and easy way to get a full-body workout and a great exercise for stretching out your back, shoulders, and arms. 

To perform this exercise;

Start by standing on the ground with your feet out in front of you, then bend as if to tap your toes with both hands. Push yourself forward so that you are on all fours and then walk forward with your hand until you are in a push-up position (for added difficulty move your arms further in front of your shoulders). Then walk back to the starting position and repeat

.

8. Push-ups

Push-ups is a popular exercise, although there are numerous variations the regular push ups is a good exercise that works your chest, shoulders and triceps. 

To perform this exercise;

Start in the plank position with your hands under your shoulders and feet together. Your body should be straight from head to toe. Bend at the elbows until your chest almost touches the floor then return to start position by straightening arm back up slowly.

It’s important not to lock out your elbows but keep tension on muscles throughout entire exercise!

9. Bicycle Crunches.

This exercise targets your abdominal muscles and also strengthen your Lower back. 

To perform this exercise;

Lie on the floor with your hands interlocked behind your head, legs straight in front of you, lift your knees off the floor,  then  close your right knee up towards your left elbow and then alternating your right elbow to your left knee– this is one rep.

10. Lunges:

Lunges are a basic exercise that can be done anywhere. It is an exercise that helps tone the muscles in your legs and buttocks.

To perform this exercise;

Stand with your feet about hip-width apart and then step forward with one leg and lower your body until your front knee is bent at a 90-degree angle. Keep your back straight and then push back up to the starting position then repeat while simultaneously changing feet

This exercise also helps improve your balance and stability. It can target your quads and your glutes.

To targets specifically your glutes. You have to slightly lean forward as you lunge.

To target your quads, you have to keep your body straight and upright as you lunge.

11. Calf raises

The calf raises which can be done standing or seated, is an exercise that targets your calf muscles and also strengthen your ankles. Standing calf raises are the common ones and easier to do.

Stand straight or for support with your hand on the wall with feet shoulder width apart. Lift your feet and stand on your toes and back down. This is on rep.

To perform this exercise;

While Standing(single leg): While standing up straight, put your weight on one leg and lift the other leg off the floor. Make sure to keep your feet straight and toes pointing forward. Slowly lower back down until you feel a stretch in your calves, then repeat  for each leg. Or..

Seated: Sit on a chair with both feet firmly planted on the floor in front of you, knees bent at 90 degrees so that they’re level with your hips; place one hand on a wall for balance (you may need to use two if it’s difficult). Raise up onto the balls of both feet by pulling yourself up by using only your ankle muscles; lower yourself slowly back down again until you feel a stretch in your calves; repeat for each foot—like this!

12. Hip raises(Butt bridge)

The butt bridge is a great exercise that work the abdominal and lower back muscles, as well as the hamstring and glutes.

To perform this exercise;

Lie on your back with your feet flat on the floor and knees bent. Put your arms flat on your sides for support. Then lift your butt up until your back, hips and thighs are parallel (pause for 2-3 sec at the top)and back down. This is one rep.

This exercise is not only good for people who are trying to tone these zones, but also for those who are interested in weight loss. It’s also possible to do this exercise with weights for added resistance.

13. Plank

The plank is a great exercise to build strength in the core muscles, which can help improve posture, balance, and stability

To perform this exercise;

start by lying on your stomach with your arms extended above you and parallel to the ground. Push yourself up into a push-up position, then lower yourself back down with your elbows on the floor into the plank position, maintain the position for 20-30Sec.

15 Minutes Full Body Routine.

Before you begin any exercise its not only customary to warm up but it is an extra benefit so you don’t sustain injury or strain your muscles as you go.

To start– You wanna go with the jumping jacks first which you need to do as a warm up to get your body ready for the rest of the exercises.
So…

1. Jumping jacks for 30 seconds (10sec break)

2. Burpees for 25 seconds (10 Sec break)

3. Lunge jumps 15 reps(10 sec break).
If the lunge jumps feels too difficult for you, do the traditional lunges- 14 reps, seven each side.
N/B If you’re going with the traditional lunges, you go immediately into the next exercise, no breaks.

4. Butt bridges 15 reps( no breaks)

5. Mountain climbers 30 seconds( 10 second break)

6. Push-up 10 reps.(10sec break)
If the traditional pushup feels too difficult, you can do it with your knees down. This is referred to as the “knee push-up”.
Now I know some of the ladies may wonder that since you’re a woman you don’t have to do a push up in regards to fear that you may start developing muscles and looking as muscular as the guys or cos you’re a woman there’s no real benefit of doing strength exercises.
This is completely false! Find out more here as well as the benefits of strength training for women.

So moving forward after your 10 reps of push ups, take a 10 second break.

7. Plank 20 seconds (5 sec break)

8. High Knee 25 seconds (10 seconds break)

9. Calf raises ( 12 reps of two sets). That is 24reps in total before your next lap.
Have like five seconds breaks in between sets and then after that give yourself a 60sec water break and then go again from the top excluding no.1 above(jumping Jack).

2-3 sets of this routine at least 3-5 times a week will give you a toned body and keep you fit and active. Always remember to stretch at the end of your workout.

Some recommendations are;

  • Cobra stretch
  • Child’s Pose
  • Quad stretch
  • Shoulder stretch
  • Triceps stretch and
  • The Calf stretch.

No equipment is needed for these exercises. These are great for beginners who aren’t quite ready to join a gym or do complex training. Or too busy with a jam-packed schedule — you can still squeeze something in.

You don’t need to spend money on a gym membership or expensive equipment to get a good workout in!

 Conclusion

Overall, I think it’s important to engage your full body muscle groups with a full body workout, but this doesn’t mean you need to spend hours at the gym to get a great workout. You can get a good workout at home with this routine and under 20mins and it will help you stay fit!

Have any questions ?? Leave it in the comment section below.

Stay fit Stay Healthy!!✌🏽

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