A high-intensity, effective, advanced level full bodyweight workout might sound challenging, but in reality, you can actually get into shape, right at home. Yup, you heard that right. You can get the body of your dreams with a simple home bodyweight workout routine, without taking the help of a professional trainer.
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People are unable to get a professional to help them workout on an advanced level, for various level. Sometimes, we are just unable to go to the gym. You might be snowed in. You might be on vacation. There might be a huge snowstorm outside door. You might be lazy. Whatever reason you give yourself to not go to the gym, you don’t have to feel guilty about it anymore. With this simple step-by-step home bodyweight workout, you can also practice a full body exercise routine at home, without having to step out of your house. Here is everything you need to do, from start to finish.
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The Importance of A Full Bodyweight Workout
A lot of people are under the impression that bodyweight workouts and weight training exercises are only for losing or reducing weight. The fact is, no matter how much body fat you have or lack, you can use bodyweight training to gain muscle to replace fat and build body mass instead. Most people understand the importance of losing weight but they don’t understand why they might need to gain weight.
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However, being underweight is also a problem, because it could lead to a number of health problems. Here are all the reasons why you need to practice a good workout routine, no matter where you are.
- A full body workout gives you greater strength and stamina, so that you can perform better in your daily activities.
- A full body workout also helps you retain more energy, and increases metabolism. This helps re-build cells and also improves digestion.
- When you regularly engage in a full body workout, and reach the optimal body weight, then you also avoid several diseases and ailments such as high blood pressure, other heart conditions, obesity, anemia, etc.
The good thing about full body workouts is that it doesn’t require too much equipment. Even when you go to the gym, you might notice that your trainer, when asking you to do a full body workout routine, will not ask you to use too many types of equipment. This means, that when you have the right guide, you can do a great full body workout for weight control right at home, and not break your exercise routine, no matter what the circumstances.
Step 1: Warm up
Before you start doing any exercises whatsoever, you have to make sure that you spend at least 20 minutes warming up your body. Simple stretches, neck bends, rotating your shoulder, leg stretches, etc. are more than enough to get your body pumped up and ready for all the exercises that are to follow.
A warm up also makes your body more flexible, so that in case you have tight muscles or cramps in your joints, then those are loosened.
Step 2: Skipping, jogging and knee-touch
This you have to do 30 sets of each, three times. For skipping, take small jumps in the same place 30 times, and without breaking, continue onto jogging in one spot for 30 more steps. After that you should take a small 10 second break and move on to touching your knees with the palm of your hands which you will be holding at waist level. Repeat this circuit three times.
Step 3: Mountain climbing and burpee
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This might be difficult if you have never done this before. However, once you get the hang of it, you should not have trouble doing 20 mountain climbing and 20 burpees, and three sets of each. Mountain climbing also you can do right at home, and burpees are some of the best exercises when you are planning on doing a full body workout. It works on all the right muscles, and affects all the right places.
Step 4: Pushup and planks
For your arms, you have to practice push-ups and planks. When you start out, you have to do at least 10 second planks, which means you have to hold your position for 10 seconds at least. After you have done the planks, you have to do basic pushups at least 20 times. Repeat this 3-4 times, which means, 40-50 seconds of total planks and a total of 50 pushups at one go. However, you can take a 5 minute break between each set.
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Step 4: Dumbbells
Don’t worry. I haven’t forgotten that this is going to be a home workout. Unless you are a real fitness freak (which to be honest, most of us aren’t), we don’t have dumbbells lying around in our house, do we? A great replacement for dumbbells is something that is equally heavy and almost the same shape and easily found in homes- water bottles! Start out with small water bottles, and gradually move on to bigger and heavier ones. Life them in an L shape over your head, pick them vertically away from your body, and every other dumbbell exercise in order to get our dumbbell exercises right at home.
Step 5: Squats and the Superman
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I’m sorry if this set sounds like a cool movie. This is one exhausting set, but it is nonetheless very effective. If you don’t know how low to dip when you are doing freehand squats, you can take the help of a chair. Take a low-ish chair and sit on it with your spine upright and straight. In order to ensure that you are perfectly balanced when you ate doing squats, make sure that you don’t lean forward even a little bit. You will feel a strain at the back of your thighs, which are the muscles that are being worked when you are doing your squats.
The superman is a pose that tones your calves, your arms, your stomach muscles and even your thighs. You keep your arms outstretched and your legs outstretched while you sleep on our stomach and then lift your body with just your stomach touching the ground. Repeat both of these exercises in sets of 20 two to three times, and you are done with your core building exercises for the day.
Step 6: The twist
After a rigorous set of exercise, you should be able to do something effective, but relaxing at the same time. The best thing to do is to stand in one spot with your spine upright and hold your arms out at the waist. You can even grab your waist if that feels more comfortable for you. Twist back as much as you can, without moving your legs or bending at the knees. Do not twist too hard otherwise you could get a major cramp. Slow, regular and even twists in sets of 10 are more than enough exercise for your stomach muscles and also a great way to rewind.
Step 7: Climb stairs
Sometimes, a lot of the fancy equipment at the gym are things that you can in other regular places as well. However, just because they are fancy and shiny, we think they have the magical ability to turn our bodies into miracle bodies. For example, you don’t have to use a treadmill or a static cycle, if you have an empty-ish road in your city and a bike which you can ride around.
Similarly if you are planning a full bodyweight workout at home, you can make one simple lifestyle change that is going to make a world of difference to your health- climbing stairs. Climbing stairs can make your calves look hella awesome. It also works your other muscles, so whenever you have to climb a tall building or see stairs, choose to climb stairs instead of taking the elevator.
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Once you get into the habit of practicing a home bodyweight workout, you might be encouraged to work out every day, all the time. However, even exercise has its limits, and you have to be careful to not over exert your body. Not only should you avoid exercising every day of the week, but make sure that you don’t work out for more than 2 hours a day. Also, it is better if you work out in the morning, because your body hasn’t started retaining water yet, and you also have more energy in the morning.
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Exercising every alternate day gives your body the right balance between exercise and rest, which is the optimal combination for the effects of this full body workout to show some prominent effects on your body. Along with this, you should also maintain a good diet, which includes all the nutrients in the right amounts, so that your body gets the energy to work out as well.
Featured image source: Google, copyright-free image, under Creative Commons License
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