September 2, 2021
When you are looking for a full-body workout at home routine, there are a few things you should consider. Regardless of your training experience, you need a routine that includes mobility, strength, and power components but at the same time allows you to perform all exercises in a limited space with little-to-no equipment.
This 30-minute full-body home workout is all you need to start building muscle and burning fat. We will go over the benefits of full-body training, tips to get you exercising safely, and the proper way of performing each exercise.
Are you ready to work up a sweat? Let’s get started!
Full-body exercises are your best bet for an effective home workout routine. From maximized workout effectiveness to schedule flexibility, the benefits of full-body training will have you reaching your fitness goals in no time. The best part? You can do them right from your living room.
These are some of the reasons why full-body workouts can be great for you:
You burn a lot more calories in a full-body training session as opposed to doing a leg day or shoulder day. Working major muscle groups together in compound exercises like lunges and squats requires more energy and oxygen sent to muscles than exercises that only work one or two small muscles.
This helps you burn more calories even when the exercise is over. Because the oxygen intake is increased during a full-body workout, your body will need to keep working even after the exercise to make up for the oxygen loss, therefore will keep burning calories. This is known as the afterburn effect.
When you focus on the major multi-joint exercises to work your entire body you will be stimulating more muscles at once. For example, instead of using a machine for leg curls, leg extensions, and hip extensions separately, doing a back squat will be working the same muscles with only one exercise.
This allows you to get better results in less time, maximizing the efficiency of your workouts. Only have 30 minutes to work out? No problem, a full-body routine guarantees you will still be giving each muscle group great stimulation, so you can make the best out of those 30 minutes.
Total body training allows you to work out anytime and anywhere without throwing off your routine. You won’t have to worry if you missed a day of workout because by the next workout you will continue to exercise all your muscle groups and not lose progress.
In a split-routine, if you miss a workout day (let’s say leg day) you have to wait another week to exercise that muscle group again. The flexibility that a full-body home workout offers makes it easy to fit in a busy schedule or use it to complement other activities like yoga, biking or swimming.
Full-body workouts are the best way to build muscle mass because they allow you to train all of the major muscles more often. This, of course, leads to more frequent growth stimulation, and, if you allow the proper time for recovery, greater muscle growth.
Compound exercises produce a higher level of hormonal response too, which also helps to promote muscle growth.
Before you start your workout routine, there are some things you need to keep in mind to make sure you work out safely:
Warming up and cooling down your muscles is very important to avoid injuries and pain. You might feel like it’s an unnecessary time commitment, but your muscles can easily become damaged if they are not prepared for exercise.
A few minutes of warming up will loosen up your muscles and increase your range of motion. Equally, stretching after a workout is also very important as it helps you decrease soreness and bring blood flow back to a regulated pace.
Always make an effort to incorporate at least a few warm-up and cool-down stretches. These extra minutes will be well worth it, especially to prevent injuries.
When it comes to exercise, quality is more important than quantity. Your form can make or break your workout routines. Especially if you are a beginner, you should take the time to learn the proper way of performing exercises, but even the more experienced could benefit from perfecting form.
Proper form reduces the risk of injuries and improves your efficiency. When you use the correct form, you breathe more fully during workouts which translates to better oxygen intake, and this means more energy to keep going.
There is no benefit in finishing a few more reps if you are doing it incorrectly. Stop, take a breath and make sure you have the proper form to finish the workout.
While exercising, your breathing is one of the most important factors. Controlled breathing during exercise helps you keep calm as well as activate and engage all of your muscles to get the most out of your workout.
You should always be able to maintain normal breathing (inhale through your nose and exhale through your mouth), and never hold your breath while performing exercises. Adjust your breathing speed to match your exercise pace and if you find it hard to catch your breath, slow down.
A full-body workout should not be done every day. It is important that your muscles get adequate rest and time for recovery as this will prevent overtraining. The best results are obtained when you do it 2 to 3 times per week.
Remember, you are working all of your muscle groups every time you train so it is important to keep a balance and allow at least one full day of rest between each workout.
So, let’s get down to business. Here is the 30-minute no-equipment full body home workout that will get you fit and strong in no time:
Don’t forget, warm-up is very important, start with these basic movements to loosen up your body:
Start by standing straight with your feet hip-width apart and both hands on your hips. With your knees slightly bent, slowly start rotating your hips, making circles without moving your feet.
Start with small circles and move on to bigger ones over time. Try to engage your core muscles so you can start building up the heat for your workout. Do 15 seconds in one direction, then switch and do 15 more seconds to the other side.
Keeping your feet hip-width apart, extend your arms out to the side, to get them parallel to the floor. Then, circle your arms forward starting with small, controlled movements and gradually increase the size of the circle.
You should only increase the size of the circle until you start feeling a gentle stretch in your triceps. Do it for 15 seconds, then circle back for another 15 seconds.
Now, it’s time to get your heart rate going. Again, feet hip-width apart, maintaining a straight posture as you lift one knee up to your chest. Then rapidly switch to your other leg as you engage your core.
You want to keep switching legs at jogging or sprinting pace. If it helps, you can start jogging in place first. Continue for 30 seconds.
Go back to the standing position, with your arms down to your sides. You need to bring the heel of one foot up towards your glutes and follow with the opposite hand up to your shoulder. Then, as if you were running, switch to the other side alternating your feet for 30 seconds. Make sure to keep your back and core active and engaged.
For plank walk-outs, you need to start standing with your feet hip-width apart. Then, begin to bend your knees as you reach your hands down and place them on the floor right in front of your feet. Shift your weight onto your hands and walk yourself forward until you reach a plank position (straight line from your head to your heels).
Your hands must be directly under your shoulders and your core engaged. Hold the plank for 3 seconds, then walk your hands back close to your feet so you can return to the starting position. Repeat 10 times.
To finalize the warm-up, go back to a standing position, feet shoulder-width apart. Then, reach your right arm forward as you raise your right leg to try to tap your hand with your toes. Then lower your leg and repeat on the other side, switching arms as well.
Try to keep your legs as straight as you can when going up. Do as many repetitions as you can in 30 seconds, alternating sides.
If you feel like you still need to loosen up a bit more, you can repeat the warm-up circuit before moving on to round one of this full-body workout routine.
After 15 seconds of rest, let’s begin with round 1 of this full-body workout routine:
We will begin with a plank hold to build core strength and stability. Start in a plank with your forearms and toes lifting your body up off the floor. Create a straight line from your ears to your toes and make sure your shoulders are away from your ears.
Keep your abs strong and torso straight as you hold in plank position for 30 seconds. You can also do 3 reps of 10 seconds as you work your way up to a longer hold. For an easier version, you can rest your palms on the floor instead of your forearms, which tends to give you more stability.
Next, we will strengthen your lower body. Standing up tall, step one foot forward and lower your body to get your leg at a 90-degree angle. Your front knee shouldn’t go beyond your toes and make sure your legs are not on a tightrope (keep them hip-width apart).
Then bring your front leg back to the starting position and repeat with the other leg. Keep switching legs until you have totaled 10 reps per leg.
To work on your abs, we will do Russian twists. Sitting down on the ground, you need to lift your feet off the floor and bend your knees to create a V shape with your torso and thighs. Reach your arms out in front and interlace your fingers or clasp your hands together.
Make sure your spine is straight and keep your abs engaged as you twist to your right bringing both hands down to your right side. Then back to center and twist to the left, also bringing your hands down to touch either your left hip or the ground. Keep alternating until you reach 10 reps on each side.
Ending the first round with a little bit of cardio, start in a plank position, this time with the palms of your hands on the floor (as if you had just finished a push-up). As fast as you can, bring your right knee up towards your chest, without touching the floor, then return to the starting position.
Repeat the movement with the other leg and try to do it at a running pace. Remember your hands should be directly under your shoulders and your back flat (your bottom shouldn’t be rising into the air). Keep going for 30 seconds.
Allow 60 seconds of rest after the first round and keep going:
Working a little more on your lower body, get ready for squats by standing tall with your feet shoulder-width apart and pointed slightly outwards (about 15 degrees). Engage your abs (as if you were getting ready for a punch) and start the movement sending your hips back and down as if you were trying to sit on a chair.
You will feel your weight shifting onto your heels as you bend your knees to a 90-degree angle (or as low as you can, while maintaining good form). Make sure your knees don’t go beyond your toes. Then go back up to a standing position keeping a slight bend on your knees. Repeat 15 times.
After your last squat, do not return fully up to a standing position. Instead, only lift your body a couple inches and go back to a full squat. Continue dipping your hips, always making sure your abs are engaged and you are shifting your weight into your heels to protect the knees.
Continue the pulses for 30 seconds, with your hands straight out in front of you for stability.
Now, let’s engage all muscle groups with a lateral bear crawl. The starting position is on all fours. Hands directly under your shoulders, knees aligned with the hips. Then, lift up your knees to hover above the ground, and shift your body weight to your left arm and toes as you start crawling to your right.
Crawl twice to the right, then back to the left, and keep going for 30 seconds. Don’t let your knees come down and make sure your back stays parallel to the ground.
Start from a full plank position resting on your forearms (or hands for an easier version). Your elbows should be under your shoulders, and always keep your back straight. Then, shift your weight over to one side and start rotating your body so you can raise the opposite arm up to the sky.
You can hold that position for a few seconds, or come right back to plank and repeat on the other side. Whether you decide to hold or not, do 10 repetitions on each side as long as you can hold the correct form.
60 more seconds of rest and you are ready for the last bit of this full-body workout:
You will begin in a full plank (or push-up) position keeping your feet hip-width apart, and hands under your shoulders. Slowly, extend your left leg and arm at the same time to get them parallel to the floor.
Moving onto a crunch, bring your elbow and knee to touch in the middle and then extend again. Continue on the same side for 10 repetitions and then switch to your right leg and arm for another 10 reps.
Next, stand with feet shoulder-width apart, and your arms to your sides, slightly forward. Shift your weight onto one leg as you lean forward hinging at the hips. Lift the opposite leg off the ground and extend it straight behind you as you continue moving your body forward to form a “T” shape.
Reach both hands down to touch the floor (or hover if you cannot reach the floor), then slowly bring back the extended leg and return to the starting position. Repeat 10 times on each leg.
For a little more ab and upper bodywork, let’s return to a plank for the knee to elbow touches. Start on your hands (or forearms for an easier variation) and knees, with your wrists directly under your shoulders. Then, bring the left knee out to your side and move it forward to touch your left elbow.
Make sure the knee is open so that your inner thigh hovers over the floor as you complete the movement. Repeat 10 times on the same side, then switch to the right leg for another 10 reps.
Finishing off with a bicep workout. For this one, you need to sit at the edge of a couch or a chair with your hands placed right next to your hips (shoulder-width apart). Plant your feet hip-width apart, in front of you with knees bent at 90 degrees.
Next, move your bum off the couch so that your weight is supported by your hands and slowly lower and higher your body using your arm strength. Do 2 sets of 10 repetitions, and take a few seconds to rest in between.
Now that you have completed all rounds, it’s time to lay down and cool off:
Getting ready for your cool-down circuit, lay down flat on the floor with your legs extended and feet shoulder-width apart. Then, draw your right knee in towards your chest and interlace your fingers around your knee or shin.
Try to bring your knee as close as you can to your chest and hold the position for 30 seconds, then switch to the left side for another 30 seconds.
Sit tall, lifting your chest up to the sky with your legs straight out long in front of you. Start the movement by hinging at the hips and sending your torso forward to come to a folded position with your hands holding your toes or legs (as far as you can reach)
Try to get your forehead to touch your knees and hold the position for 30 seconds.
For the child’s pose, start in a tabletop position (all fours). You can either bring the knees and feet together for a traditional child’s pose or, bring your knees wide (wider than shoulder-width apart) and your toes to touch for the extended version. This will help open up your hips.
Then sink back into your heels extending your arms forward (extended version) or reaching them back to your sides (traditional version). Allow your chest to be heavy and fall into your thighs as you slow down and deepen your breath. Rest your forehead on the floor and hold this position for 1 minute.
Repeat the rounds 2 times and with time you can start to add weight depending on your level. Remember, only add weight as long as you can perform all exercises maintaining the correct form.
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Written by: Brenda Hernandez
Fitness, Influencer, Personal Training Business