At Home Workouts Without Using Equipment

Work , social life demand too many hours of the day.

And besides you have to exercise.

Any exercise counts, even if you only do 10 minutes a day, with these routines you make sure that you make the most of every minute of exercise you do.

The following are three very easy at home workouts routines to do that improve your posture, endurance, strength, agility, coordination, body balance, and help you burn calories.

Total body training, or functional training, as these routines are known, focus on working every muscle in the body. The goal will be to burn as much fat as quickly as possible, by training 10 or 30 minutes.

3 Best At-Home Workouts Without Using Equipment

The following are three intensive exercises focused on the lower and upper body, also suitable for beginners.

1. Bouncing plates

Excellent for burning fat due to its requirement in the upper and lower body areas. Stability of the torso will be maintained with the hands while the legs are “bounced” in the plank position.


Begin in the plank position with your elbows supporting the weight of your upper body, with your toes resting on the ground and raising your legs.

The feet will be used to push the lower body upward while the legs are spread apart.

Push the lower body up and return to the starting position.

bouncing plates at home workouts

Exercise requires special gym shoes to avoid any foot discomfort.

Three sets of 20 repetitions each will be made.

2. Jumps to the front

More calories will be burned even after finishing the routine.

Special shoes will also be necessary to train as the exercise requires adequate stability and friction to make the movements.


Begin standing with your legs widely apart. Fold them to prepare a jump to the front.
Jump hard as far as possible.

front jump exercise at home workout

When falling, return to the starting place and position.
Do three sets of 15 repetitions each.

3. Knee push-ups

Exercise that works the back, arms and shoulders.


Start in a dog position, on “all fours”.Carefully tilt the body forward until the chest is a minimum distance from the ground and hold the position for one second. Then, resume the initial posture.

knee push up home exercise

Do three sets of 25 repetitions each.

Benefits of full-body exercises.

With full-body workouts, both the upper and lower areas of the body are put into motion. More calories are burned in a short time.

With these complex exercise routines you will work muscle groups with more coordinated movements and with a greater expenditure of energy. The results will be a toned body and glutes, a strong and flat abdomen and firm and shapely legs.

The following are the advantages of practicing full-body training exercises.

Increase strength

Each intense session will add strength to the muscles, especially in the lower body area, so the stronger this area, the more ability you will have to lift a weight.

You won’t start by lifting much. Ideally, you should start the routines with light exercises and add dumbbells and other weights to gain strength and confidence.

Increase flexibility

With the full-body exercise routine, you gain strength, endurance and flexibility.

Exercising the body as if it were an integrated unit will stimulate the same muscles with a single exercise, compared to other workouts that would achieve results with three different isolated exercises.

In addition to integrating full-body training routines into the schedule, it is possible to focus on other types of routines such as yoga or swimming, as a compliment.

Full-body exercises require a lot of concentration to achieve the expected results.

They do not require much time

Unlike isolated routines, full body routines are not time consuming and their results are equal to or better than these.

Even with performing the exercises 2 to 3 times a week you will notice an intense burning of calories.

Increase muscle recovery

One of the main reasons that many people do not progress in their exercise programs is because they do not include a recovery time between sessions.

In the exercises of a full-body training, it is essential to rest for a day, so that the muscles recover and strengthen. It is at this stage that they grow.

The ideal would be to work 2 or 3 times a week and not every day.

Promote weight loss

One of the functions of these exercises is to burn calories with each movement, even after having finished the sessions and while sleeping.

This type of routine is designed to work 2 to 3 times a week, with rest intervals for muscle recovery.

They are not boring

Its variety of exercises minimizes the possibility of boredom, of stagnation. This article reviews only 3 different routines out of dozens of them, so you have a choice.
Here are the health benefits of running daily.

Start right now

I invite you to start this type of training as soon as possible. Plan your time and start to feel the difference in the work of each muscle fiber.

It will not imply that you abandon other routines, on the contrary, the full body will be a perfect complement. Only any of these exercises will be added little by little to give more intensity to it.

If you liked this article, share it with your friends on social networks, so that they also know the full-body exercise routine to do at home.


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