Top 10 full body workouts at home

full body workouts at home

Hello Readers, new ones and old. Welcome to another blog by Alphaenroute. In today’s blog, we will discuss the Top 10 full body workouts at home.

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Working out or Exercising is an integral part of our lifestyle. It helps us to stay fit and look fine. Not just that, it also helps us improve our mental state. After all, who doesn’t like a boost of adrenaline rush? It helps drive you to work harder while maintaining a calm and peaceful state of mind. It helps put things into place. Both mentally and physically. Mentally, you can sort out your problems or burn that excess energy. Physically, you can burn fat, while gaining them big guns.

The biggest excuse most of have when it comes to working out is that – We don’t have the right types of equipment, and we are either too broke to go to the gym or we can’t find the right time.

There is however an easy fix to this problem. Workout at home. As easy as that sounds, being motivated to do so, is what we lack in. But fear not, Alphaenroute is here to give you that motivation you need.

We share exciting and readworthy information that is bound to blow your mind, and maybe, just maybe give you that push you need to start working out.

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Have you read our blog on Calisthenics and Weight training?

If not, head on there for a quick read to understand better, before you read on.

As stated in the aforementioned blog, Calisthenics is a full-body workout, without the need for any types of equipment. It also improves your stability, coordination, and muscle control skills. Apart from this, it also helps build enhanced strength.

Calisthenics can be practiced at home, in the gym or anywhere you are comfortable at.

But since you are short on time, and need efficient and fast moving exercises that can be practiced at your home at any time, we have created a list of 10 full body workouts at home.

Ready to join us for a full-body, equipment-free workout?

Let’s begin!

1.Burpees

Burpees is an excellent full-body workout at home. This workout is practiced by athletes, elite warriors and has benefited them to bits.

Burpees not only burns fat but also boosts your metabolism.

Those washboard abs don’t come easy. Follow these steps and get your groove on!

STEPS TO WORKOUT

Step 1: Stand with your feet hip-width apart.

Step 2: Bending your knees, reach forward and place your hands flat on the floor. Make sure your arms are shoulder-width apart.

Step 3: Kicking your legs out backward, bend your elbows and lower your body till your chest touches the floor.

Step 4: Using your arm strength, lift your body back up while moving your legs beneath your body.

Step 5: Stretch your arms up, simultaneously jumping to a standing position.

Step 6: Repeat steps for the required amount of times. Remember, this is a fast and quick moving exercise. Don’t take long breaks between steps.

Other benefits of practicing burpees workout at home are:

  • As mentioned before, they help in burning calories. This is an intense, fast-moving exercise. Hence, they burn calories better than others.Trying to lose that extra-weight, try out burpees!
  • They make you stronger and shape-ier!
    Burpees is a full-body workout, hence it is bound to make you functionally fit. Daily tasks will be way easier! It also tones your muscles giving you a fit, attractive body.
  • Equipment free:Burpees don’t require any equipment, just a soft mat, and some hard motivation!

Things to keep in mind during this workout:

Burpees is quite a tough workout when compared to others. You need to be physically fit to try this out.

If you experience any back-aches or leg cramps, hold off till you feel better. You could also pay a visit to your doctor and confirm if you are fit to restart your routine.

2.Jump Squats

Jump Squats is a workout that requires no equipment, hence it is a great full body workout at home. It is one of the amazing workouts that helps develop muscles, enhance strength and gain immense power. It also helps in improving balance and agility.

STEPS TO WORKOUT

Step 1: Stand straight, placing your feet shoulder-width apart.

Step 2: Place yourself in a squat position. Using lower body and core strength, jump.

Step 3: On landing, lower your body into a squat stance.

Step 4: Repeat steps for the required amount of times.

Other benefits of practicing Jump Squats workout at home are:

  • Among its various health benefits, Jump Squats also helps build and tone calves, glutes, hamstrings, core and quadriceps.
  • It also helps promote the growth of all muscle groups in the body.
  • It burns calories.
  • It helps maintain balance, hence preventing any injuries.
  • It helps boost your overall performance.

Things to keep in mind during this workout:

Make sure you use the strength of your complete foot during jumping, and not just your toes. Try not to lean your shoulders, and maintain a squat pose throughout.
If you suffer from any previous leg or back injuries, consult your physician prior to starting this exercise.

3.Chair Dips

Chair Dips

Chair Dips is a challenging, alternative workout to the regular dips. This workout mainly targets your triceps and the muscles on your upper back. There are several variations to this workout. Pick one that suits your needs best!

STEPS TO WORKOUT

Step 1: Place yourself in front of a chair, facing away from it.

Step 2: Sitting on the edge of the chair, place your hands behind you for balance. Your hands should be shoulder width apart.

Step 3: Lifting yourself off the edge of the seat, move your feet a step forward, while keeping your hands in place. Make sure your head is up, looking forward and knees not bend past your toes.

Step 4: Lower your body downwards, as if you were sitting down. Bear in mind to not bend your elbows lesser than the 90-degree angle.

Step 5: Extend your arms and raise your body upwards, using your arms for support.

Step 6: Repeat steps for the required amount of times.

Other benefits of practicing Chair dips workout at home are:

  • The main purpose of a chair Dip is to help strengthen the upper body and increase range of motion.
  • It has been proven to be highly effective in building muscle mass in your shoulders and arms.

Things to keep in mind during this workout:

Make sure you use a sturdy chair for this workout, to prevent from falling flat on your face while doing it ( Yup, sadly it has happened before). Also, make sure you do it on a mat, you don’t want to slip while doing this workout at home.

4.Push Ups

Push Ups is the most common exercise practiced all around the world. It is way easy too, compared to the others.

A Push up is a full body workout that activates nearly every muscle of your body, toning your muscles and increasing endurance.

Here’s a fun fact: the world record for the most push-ups in an hour is 2806!

STEPS TO WORKOUT

Step 1: Place yourself flat on the mat with your face facing downwards. Keep your feet together with only your toes touching the ground, and palms flat down on the floor.

Step 2: Raise yourself using your arms, supporting your weight by your hands and feet. Make sure your back is straight and knees not bent. This is the plank position.

Step 3: Using the strength of your arms, lower yourself till your chest almost touches the ground. Your arms should be at a 90-degree angle at this position.

Step 4: Raise yourself to the plank position.

Step 5: Repeat steps for the required amount of reps.

Other benefits of practicing Push Ups workout at home are:

  • It increases your overall functionality : This is a full body workout which improves your strength and power. Hence, everyday tasks will become easier.
  • Enhances your cardiovascular system : Push Ups is a compound exercise that works multiple muscle groups simultaneously. Hence, this exercise promotes an effective cardiovascular workout.
  • Improves flexibility and posture : If properly executed, Push Ups can improve your posture and flexibility. It increases the strength of your core muscles.
  • Prevents your shoulders and lower back from injuries : Push Ups stabilizes your shoulders and lower back. Hence, preventing it from injuries.
  • Increases testosterone : It promotes testosterone production which is essential for development.Read our article on how to increase your testosterone levels both naturally and artificially.

Things to keep in mind during this workout:

Make sure your face is facing downwards, and try not straining your neck. Remember to start slow. This exercise can be practiced at home or anywhere, but make sure you do it on a flat surface to prevent any injuries.

5.Handstand against wall

A handstand against the wall is a great method to improve balance and upper body strength.

However, a beginner may find this exercise a tad bit difficult, intimidating even. But, with practice and some more focus, you can do it!

STEPS TO WORKOUT:

Step 1: Sit with your back against a wall, with your legs stretched out straight ahead of you and arms raised above your head.

Step 2: Bending your knees, get on all fours with your palms flat on the ground and feet flat on the wall.

Step 3: Keeping your feet and palms in place, move your body upwards till your legs and arms are straight.

Step 4: Once in this position, move your feet in small steps up the wall. As you do this, move your hands closer to the wall.

Step 5: Continue moving up the wall till your body is straight and parallel to the wall.

Step 6: Repeat the steps backward to get back on your feet.

Other benefits of practicing Handstand against wall workout at home are:

Handstands helps develop your core. It is very essential for your core muscles to remain healthy and strong because they stabilizer your other muscles.

This workout also helps work on your hamstrings, inner thighs and spine.

Things to keep in mind during this workout:

Remember to stretch completely before you try this workout. Stretch your wrists and shoulders too! If you are a beginner, take the help of a friend or someone you trust to help you complete this.

Remember to move slowly. Slow and steady wins the race.

6.Plank

The Plank is one of the best exercises to improve your core muscles as it helps builds isometric strength. It also helps sculpt your abs to perfection and also improve your posture.

Read our article on THE TOP 5 EXERCISES TO GET V-CUT ABS to get your own personal groin pointer.

There are different variations to this exercise.

STEPS TO WORKOUT

Step 1: Place yourself flat on the mat with your face facing downwards. Keep your feet together with only your toes touching the ground, and palms flat down on the floor.

Step 2: Raise yourself using your arms, supporting your weight with your hands and feet. Make sure your back is straight and knees not bent. This is the plank position.

Step 3: Hold this position for a few seconds.

Step 4: Rest for a few counts, then repeat steps.

Step 5: Practice for the required amount of reps.

Other benefits of practicing planks workout at home are:

Planks helps increase your flexibility, agility and vitality. Not only is this workout great for stretching, it also helps increase your strength.

Things to keep in mind during this workout:

Make sure you keep your back straight and legs stretched out throughout the plank. Hold position and if it gets too hard, lower yourself and take a break. Start with a few counts, gradually increasing it.

Keep your face bent down, and loose. Refrain from straining your neck.

7.Plank with Knee taps

A Plank with knee taps is a full body exercise that mainly focuses on strengthening the chest and abdominal muscles. Adding knee taps to the conventional plank adds more resistance, finally improving your core.

STEPS TO WORKOUT

Step 1: Place yourself flat on the mat with your face facing downwards. Keep your feet together with only your toes touching the ground, and palms flat down on the floor.

Step 2: Raise yourself using your arms, supporting your weight with your hands and feet. Make sure your back is straight and knees not bent. This is the plank position.

Step 3: Hold still, contracting your abs. Slowly, bend your left knee and tap the floor, without moving your hips.

Step 4: Repeat the tap, with your right leg completing one rep.

Step 5: Repeat cycle for the required amount of reps.

Other benefits of practicing Plank with Knee taps workout at home are:

  • It improves your core strength.
  • It develops your chest muscles.
  • It enhances your glutes.

Things to keep in mind during this workout:

As mentioned above, make sure your posture is correct throughout the workout to prevent any injuries.

Plank with knee taps is an intense, fast-paced workout. However, don’t overdo it. Remember, baby steps.

8.Pushup shoulder tap

As discussed earlier, push ups is a common and easy workout. For an advanced workout, we increase the resistance, as observed in the push up shoulder tap workout.

STEPS TO WORKOUT

Step 1: Place yourself flat on the mat with your face facing downwards. Keep your feet together with only your toes touching the ground, and palms flat down on the floor.

Step 2: Raise yourself using your arms, supporting your weight by your hands and feet. Make sure your back is straight and knees unbent.

Step 3: Balancing on your left hand, tap your left shoulder with your right hand.

Step 4: Place your right hand back to its previous position and lower yourself until your chest touches the mat.

Step 5: Once it does, raise yourself till your arms are straight. This time around, using the support of your right hand, tap your right shoulder using your left hand.

Step 6: Repeat steps for the required amount of times.

Other benefits of practicing Push Ups with shoulder tap workout at home are:

It targets your abs, triceps, upper back, and chest apart from your shoulders

Things to keep in mind during this workout:

Pushups is a relatively easy exercise. However, the wrong posture can get you into serious trouble. Make sure your back is straight.

If you are a beginner, you may rest your knees on the floor.

Don’t overdo it. Start with small counts.

9.Pike pushups

Pike Pushups is an advanced level of pushups that emphasizes on your shoulder muscles. Incorporating this exercise in your daily routine can help build added strength and power.

STEPS TO WORKOUT

Step 1: Start by placing yourself in the traditional push up position. Place your feet hip-width apart and arms at shoulder width.

Step 2: Raising your back upwards, move your hands closer, towards your feet till your body is in an upside down ‘V’ shape. Make sure your legs are straight. This is the starting position.

Step 3: Bend your elbows at a 45 degree angle till your head is close to the ground.

Step 4: Raise yourself to the previous position, completing one rep.

Step 5: Repeat steps 3 and 4 for the required amount of reps.

Other benefits of practicing pike pushups workout at home are:

It also helps burn fat and increase your muscle mass.

Things to keep in mind during this workout:

As mentioned above, Push ups may look and seem easy but with the wrong posture and form, you may end getting into serious trouble.

Keep your head facing downwards and try not to strain your neck.

10.Mountain Climbers

A mountain climber workout is an amazing workout to burn calories. It also helps build stamina and strengthen your core.

STEPS TO WORKOUT

Step 1: Place yourself in a plank position. Squeeze your stomach muscles, engaging your core. Make sure your body is in a straight line.

Step 2: Pull one knee forward, towards your midsection.

Step 3: Hold for a moment, and then alternate to your other leg.

Step 4: Repeat exercise for the required amount of times.

Other benefits of practicing Mountain Climbers workout at home:

  • Mountain Climbers workout is a full body workout that works all major muscle groups in the body.
  • When performed at a fast, intense pace they also work out the cardiovascular system.
  • This is a great warm up exercise!
  • You can never get bored of this exercise. Others? Probably. Which is why, this workout can be your break time – work out.
  • Want to melt fat, like butter? Try out Mountain Climbers today!

Things to keep in mind during this workout:

Make sure your form is right. A sagging V shape is a wrong form.

Don’t overdo it in the start.

As you slowly get the hang of it, you may increase your speed.

If you find this article informative, do share it with your friends!

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