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These are simple collection of workouts that will challenge your body to burn some fat. You can get a full body workout without going to the gym by doing them 30 minutes a day. Here is a list of total body workouts you can do at home without any equipment’s.
This is a good exercise for strengthening and building several muscle groups. It helps improve hip flexibility, balance, spine health and develop a better coordination. Lunges can be done with or without weights. Spread your feet apart, Take a wide step forward with your left foot. Plant the foot, then slowly bend the left knee to a 90-degree angle with your back knee lightly touching the ground. Push up with your front leg to return to the starting position, then repeat on the other side. Exercising the muscles on your leg helps increase blood flow to the heart and forces it to work harder, lunges are a good part of a daily cardiovascular routine.
Planks strengthens the entire body and helps develop strength in the core, arms and glute. Lie on your stomach with your elbows on the floor in front of you, then slowly rise up onto your toes and straighten your body. Hold for 60 counts or as long as you can, then lower yourself back down.
Start in a standing position, squat down and put your hands on the ground, kick your feet out and do a push-up. Tuck your feet back under you, and spring back to your original position with a leap. That’s a burpee. You can also put a dumbbell in each hand to increase strength. You can start with a set 12-15 burpees
This is a good full body workout because all large muscle groups in the body are put to work.Stand with your feet together and your hands down by your side. Jump and separate your feet out to the side and raise your arms above your head.Immediately reverse that motion by jumping back to the start position. Perform 15-20 reps 10 times.
The bear crawl
This is an excellent workout for building strength in the mid section and increasing muscular endurance.Get down on all fours, using your hands and feet rise up to your toes. keep your hands under your shoulders and try to keep your knees under your hips. Lift knees off the ground. Move your right hand and left leg forward at the same time. Then move your left hand and right leg forward.
Tricep push up
Get in plank position, place your hands together with your index fingers touching and your thumbs touching. Slowly bend elbows and lower body to floor with the chest almost touching the hands. Remain in proper position with your stomach held in firmly. Repeat 9 times. Progress to 4 sets of 9 repetitions.
Run up and Down the stairs
To conclude the full body workout, we must add the stairs workout. This is a simple exercise that can be done at home. Just run or walk up and down the stairs as many times as you can. Do sets of 5 with 90 seconds of rest in between.