You must have developed a perfect plan after setting a goal on your new year's resolution - go to the gymnasium six days per week, eat food that helps optimize exercise performance, and finally get the body you've always wanted. Now is the time for a mid-year self-check. How did you do during these months?
I understand life is busy. Regardless of your best intentions, committing to strength training and going to the gym daily can be difficult. However, there is reason to be optimistic: you can do full-body exercises at home even if you just have a little time.
Full-body workout regimes are ideal for training your complete body at once while also saving time. With the proper nutrition and discipline towards the workout, you will be able to lose weight quickly with these whole-body exercises. Read on to learn about various exercises you can do at home without sacrificing anything in your hectic life.
#1 Beginners Exercises
Pushups
- Lie down flat on the floor with your stomach side towards it
- Place your palms on the floor at the shoulder level
- Now with the help of your palms and toes, push your torso above the ground
- Keep engaging your core at all times during the movement
Squats
- Stand with your feet flat on the floor at shoulder-distance apart
- While engaging your core to go down with your hips going back and down
- Pause for a couple of seconds when your thigh is parallel to the floor
- With your feet, press on the ground to return to the standing position without raising your ankles
#2 Intermediate Exercises
Dumbbell Squats
- Grab a pair of adjustable dumbbells in each hand while standing comfortably
- Place your feet hip-width apart and rest your dumbbells on the shoulders
- Go down from here while engaging your core in the squat position
- Push back into the original position by applying pressure on your feet
- You can adjust to a heavier weight on the dumbbells to train your strength.
Burpees
- It combines a squat, a plank, a push-up and a jump.
- Stand comfortably with your feet under your hips
- Lower down into the squat position and place your hand on the floor when you go down
- Kick your legs out and get into the high plank position
- Do one push-up before returning to the standing position
- Jump explosively with your hands in an overhead position
#3 Advanced Exercises
Deadlift
- Stand with your feet hip distance apart and put the barbell or the dumbbell set in front of your feet
- Lower your hips slightly to hinge at the level of your hips, and have your lats contracted while picking up the weight.
- Lock your weight when you get into a standing position, keeping your torso neutral.
- Stretch your spine and squat the weight back down.
Decline Bench Press
- Lie down on your back on the decline bench. The bench should be in a 15-degree downward position.
- Keep the spine neutral, and do not arch your back; place your feet on the stirrups for stability.
- Hold the dumbbells or the barbell (wider apart hands than the shoulder), and push it exactly above your shoulder.
- Lower down the weight after your hands reach a 45-degree straight. Make sure your elbows are going apart from the body while taking down.
The Bottom Line
Every change takes some time, so be patient to see results. Your dedication and commitment toward your goal will fetch you the desired results. In case of any chronic pain or discomfort, it is advisable to consult your physician before starting any new exercise regime.
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