Full-body Home work out without any equipment for Beginners

The gyms are still shut down and even if they were open everyone around is quite apprehensive to go there due to the COVID 19 situation. But your desire to get a fit and active body are not restricted to the availability of the Gyms, you can easily accomplish your workout goals from the comfort of your home without any need to step out and without taking a toll on your pocket, that too without any equipment, just using your bodyweight.

So let’s get started.

Stretching

The very vital step before any workout is stretching or can also be termed as warming-up your body, it prepares your body for better workout sessions and reduces the chance of sustaining any injury, so it’s basically like getting your body awake, stretches are usually done for just 5-10 minutes targeting your entire body. Some best exercises for warming up are:

1. Jump Rope

2. Quad Stretch

3. Lunges

4. Chest and shoulder stretch

5. Neck and Torso stretch

You can start with the below basic exercises, once you are done with the stretching.

Push-ups

Push-ups are one of the most fundamental and effective exercises when it comes to a no-equipment exercise, push-ups have a lot of variations, this workout primarily works on strengthening upper body, Shoulders, Chest and Triceps.

Some effective push-ups types are:

I. Hindu Pushups

Hindu pushups are popular within conventional Indian wrestlers from centuries, they are considered a little difficult from the regular pushups but are extremely effective for cardiovascular endurance and body posture.

II. Incline Pushups

These push sups are very easy to do for the beginners as they are just an elevated form of traditional push-ups and primarily work on the chest, helping in upper body resistance.

III. Declined Pushups

As opposed to inclined pushups this exercise puts a lot more of your bodyweight that you need to press which is really good for improving the endurance, these push-ups are not as easily as inclined pushups, it’s a great workout for improving overall upper body strength.

IV. Diamond pushups

So for this push up you need to form a diamond shape with your index fingers and thumb, this exercise puts a load on your triceps hence it is a great workout for triceps and chest as well, along with making your shoulders stronger.

V. Pike push-ups

This exercise is great for upper back, shoulders, and triceps. These pushups are a bit difficult when compared to the inclined and traditional pushups, initially, it will need a lot of practice, however, once you become comfortable you can even find doing a handstand comfortably as your shoulders have created the endurance.

Squats

It is the most effective exercise for the entire body especially the lower body, it helps in building the leg muscles, it is an easy workout however needs to be done with the proper technique to get the desired results.

Plank

This is another exercise that mostly works on the entire body especially on the core, it strengthens your spine and helps you get a good posture, as a beginner a 30-second duration will be sufficient however once you become expert after regular training, you should be able to do it for up to two minutes, it is a great exercise for your stomach.

Crunches

This is one of the essential exercises for people aiming to get a flat and toned belly, this workout mainly works on your abdominal muscles and improves your core strength. Crunches too have many variations; however, you should start with the basic one as a beginner.

Jumping Jacks

This is an effective cardio exercise, which mainly helps in better blood flow in the body, it’s a very simple yet very effective workout that helps you burn calories and this exercise can be done anywhere and anytime.

So these are the very basic home workout exercises which work great for beginners, these exercises don’t require any types of equipment and can be done anytime and anywhere, you can start doing small reps and then increase as per your strength and endurance.