Repeat after me “I do not need heavy weights and gym equipment to get into shape or to build muscles”, say this enough times till you believe it because it is true. A full-body workout at home can help you shred fat quickly.
When you workout more than one muscle group in a circuit, you burn more calories than just working out one specific muscle group. This full body workout keeps burning calories post-workout too because all of the muscle groups that you have just worked out also require calories to heal, this is called an after burn.
Full body workouts are best for beginners as it helps build strength in key areas that you can later capitalize on by doing isolated workouts on specific muscle groups. This is another workout that utilizes just your body weight and requires no weights or equipment, meaning you can do this workout where ever you are.
Rules For A Full Body Workout
Before you start exercising, there are a few things you need to know because a full body workout is different than working out a muscle group a day like you normally would in the gym. Keep these rules in mind while working out at home for gains without unnecessary injuries.
Warm Your Body Up
This is the golden requirement of every pre-workout. Doing a warm-up lets your body know that it’s time for exercise. Doing push-ups, squats, pull-ups and stretching your body prepares your muscles for rigorous movements and decreases the chances of pulling your muscles throughout your vigorous circuit.
Not More Than 3 Trainings Per Week
This circuit is going to exhaust your entire body out, rather than just one muscle group. You need to give your body at least 48 hours to recover. This time will help your muscles repair and get stronger, but if you keep straining them out, then your muscles won’t grow.
With three trainings in a week, leave a gap day in between. This is a must for bigger gains. When you work out, your muscles rip and with rest they grow back stronger. If you remove rest from the equation, then you just have tired and sore muscles.
1 Exercise Per Muscle Group
Remember you are working out your entire body. Exhausting one muscle group with various exercises will drain your stamina and you won’t be able to complete the entire circuit. Besides, muscle groups are interdependent one another, if one group is exhausted then working out a related muscle group won’t be easy and you won’t get the most out of your workout.
The Full Body Workout at Home to Burn Fat
Since not all of us have access to weights and equipment, we made this workout using just your body weight. Working without weights can help build an aesthetic body but you need to push your body to its limits. Here is a chest workout at home you can do with just your body weight.
You’ll need an elevated structure for this exercise. Sit on the elevated structure and place your arms down on the edge. Move up with the pressure now being on your arms, bring yourself down slow 0ly and then back up.
Start in a standing position and take a lunge forward. Make sure to keep your back straight during the lunge and lower down until your knee almost touches the floor. Pro tip: keep your knees and your toes aligned.
Repetitions: 8 to 10 per leg
Reverse Plank High Knee
Get in to reverse push-up form with your chest facing upwards. Keeping your body straight, move one knee up and then bring it down, followed by the other knee. Pro tip: minimize the shift in your body during the movement by keeping your pelvis at a level.
Using the same elevated structure from exercise one, put your hands on the elevated structure to get into position. Getting to close to the elevated structure may cause you back to arch. Keep your body in a straight line and then do your push-ups.
The last fat burning exercise that hits your core. Get into a plank-like position. By keeping the force on your core, bring your right knee to your chest and then back to plant position. Repeat with your other knee and that is one repetition. Switch up the pace for a more excruciating burn.
The Key To A Killer Full Body Workout At Home
Consistency, hard work and a bit of research can help you start getting in shape at home. Especially since we are all in lockdown until a magical vaccine arrives. Many of us have shifted our careers online, now its time to start shredding at home and it doesn’t matter if you don’t have weights or fancy equipment because it is still possible.
A full body workout consists of a circuit that targets all of your major muscle groups in one workout. You can mix and match any routines as long as you’re not straining out one muscle group more than the other. Our full body workout at home will have you shredding body fat quickly, it is designed just to do this.
Benefits of a full body workout
- Takes less time as you are working on more than one muscle group in one day rather than one muscle group a day
- 48 hours gap increases the muscular recovery rate
- Full body movements release more testosterone allowing you to build muscle mass faster
- Customizable circuits help you get the most out a workout
- Less CNS fatigue as you are taking a gap day in between
- Perfect for at-home workouts
- Full body workouts are ideal for losing fat
Full body workouts at home can be customized according to your needs. Whether you want to lose weight, tone your body or gain mass; with the right exercise and combination, a full body workout can help you accomplish your weightlifting goals.
If you want to lose weight quickly, full body workouts are best as they utilize diverse movements in a workout causing you to burn more calories. In these trying times of being stuck at home and with no access to the gym, a proper full body workout keeps your gushing and your body fit.