We all know exercise is essential. And most of us know that you don't need a gym to exercise. But knowing how to get a full body workout at home is a whole different story! The good news is that you don't need any equipment to get an excellent workout. All you need is a little space and 30 minutes. Here is a simple full body bodyweight workout you can do at home.
It's crucial to warm up before you begin any type of exercise! Take at least 2 minutes to warm up by doing jumping jacks, arm circles, punches, and hamstring curls. It doesn't matter exactly what you do, just get your heart rate up, so your body is warm and ready to exercise!
Perform 10 reps of each exercise and repeat as many times until 20 minutes is up. You can take breaks whenever you need them.
You can perform pushups on your knees or toes. Just be sure that your wrists are directly below your shoulders when you begin. Then, as you lower down, flare out your elbows in a 45-degree angle. Try to get your chest as close to the ground as possible before you lift back up.
Make sure your feet are hip-distance apart, and your toes are facing forward. Keep your glutes out when you lower down and your weight in your heels.
Use the same form as you did with the pushups, but hold the position for 30 seconds.
You can do front lunges or back lunges. Just make sure that your front knee doesn't go past your toe. And be sure to do 10 reps on each side!
You can hold a side plank with the bottom knee down or on your feet. Lower your hips up and down for an extra challenge. Make sure you do both sides!
Lay on your back and lift your hips up in this exercise to work both your lower back and glutes.
Once you've completed your workout, take the time to cool down. You can do yoga poses like downward facing dog, pigeon pose, runner's lunge, and child's pose to cool your body down and stretch. This is also the time to apply ice to any sore areas. If you don't have time to ice, then try using the Sinsinpas Cold Patch. It provides cooling relief for hours and is flexible enough that you can wear it and do any activity you need without worrying that it will fall off!