The Full-Body Workout That Anyone Can Do at Home
There are many ways to take care of your body. Proper activity and nutrition can both contribute to smooth, healthy skin and support your overall mental health and wellness.
There are tons of different cardio, yoga, and strength-training options for challenging your body and getting your sweat on at the gym, but working out at home might seem a little trickier. That’s why it’s helpful to know some workout routines you can do at home. Whether you’re sticking close to home for health reasons or you just want to get moving a little more during the day, you can be your own personal trainer!
Here at Journ, we care about more than just your skin—we also care about your mind and body That’s why we put together this guide on a full-body workout that you can do at home so you can keep your health in tip-top shape.
As you start (or continue) on your fitness journey, make sure to listen to your body’s needs and to stay safe. Take extra time to warm up, stretch when you’re done working out, and make sure to give your muscles the chance to rest between workouts. Most of all, don’t forget to support your workout with a balanced diet, including fruits, vegetables, and healthy grains, so you can get stronger every day.
Benefits of Full-Body Workouts
There are many reasons you’ll want to add a full-body workout to your routine, whether you’ve been working out for years or you’re just getting started. A full-body workout should target the major muscle groups, including:
- Hips
- Glutes
- Abs
- Triceps
- Lower body
- Upper body
- Lats
- Biceps
An at-home workout can definitely just make use of body weight, but you also might want to have a few pieces of equipment on hand, like dumbbells, stability balls, and mobility bands.
Here are some of the top benefits of full-body workouts that will inspire you to get started and to keep going.
They’re Quick
At-home workouts are a great option if you don’t have a lot of time. Add a quick full-body workout to your morning routine, or take a break from work in the afternoon to get your blood moving.
Try doing a few reps of each of the following when you need to blow off some steam at work:
- Lunges
- Bicycle crunches
- Forearm planks
- Bicep curls
Whether you set a specific goal or just aim to get your body moving, you don’t have to commit to an hour-long workout to get the benefits of exercise.
You Won’t Get Bored
A full-body workout will keep your mind entertained as well as your body. By switching up the activities you perform, you’ll stay engaged and entertained and want to keep trying new things.
You can try different at-home workouts, like high-intensity interval training (HIIT) or mat pilates to find something that you love.
It Will Boost Your Mood
Exercise has benefits well beyond the physical body. When we work out regularly, we can improve our moods and reduce feelings of anxiety and depression.
From a scientific perspective, exercising releases endorphins, chemicals that make your body feel good, improve mood, and give you a bit of extra energy. Exercising actually changes the way your brain works, encouraging neural growth, promoting sharper focus, and even helping you sleep better at night. Plus, increasing your heart rate during exercise brings more oxygen to the brain, which helps wake you up and keep you going all day long.
Full-Body Workouts You Can Try Out at Home
Full-body workouts are versatile and easy to personalize, but everyone needs to start somewhere. Here are some full-body workouts that you can try out at home.
Squats
Bodyweight squats are a good place to start because they work for all skill levels. You can perform squats with dumbbells if you have them, but they’re not necessary for a great workout.
It’s especially important to maintain good posture when squatting to keep your body safe, so let’s talk about proper technique.
The starting position should be with your feet shoulder-width apart. Your left leg and right leg should line up with your shoulders. When squatting, make sure your knees don’t go over your toes to protect both your right knee and your left knee to prevent injury. Remember to keep the weight in the heels of your feet.
High-Knees
When you do high knees, you’re employing your full body and really getting your heart pumping. You’re either running in place, trying to get your knees to a certain height, or lifting each knee individually at a slower pace to protect your joints. Keep your arms out directly in front of your chest and try to reach them with your knees.
Planks
Planks may sound scary, but they’re a great way to get your blood moving with just a few minutes of exercise. Start with forearm plants, and then work your way up to high planks. Consider a 30-second-on 30-second-off plank, or kick off with a minute and add time onto your plank from there as you get stronger.
For high planks, the plank position is the same as the push-up position. Make sure you don't bend your elbows! Whether you’re doing forearm planks or high planks, focus on keeping your body as straight as possible—don’t drop your hips or push your butt up.
Donkey Kicks
Donkey kicks are a great way to work out your lower body. Start with your hands and knees on the ground. Then, lift your bended knee until your thigh is parallel to the ground. This activity is relatively gentle on the joints but still incredibly effective.
Mountain Climbers
Mountain climbers are a surefire way to get your sweat on. Start on your hands and toes and then bring one knee up between your arms, move it back, and bring your other knee up.
Make sure to keep your core engaged and your body straight in order to protect yourself and get the most effective workout.
Bridges
Glute bridges are another great way to really engage your core.
Begin on your back with your knees bent. Roll your weight onto your shoulders and back and lift your core and bottom. See how long you can hold this pose or follow a short burst pattern of ups and downs.
You can increase the power of this pose by reaching your fingers to your ankles or even holding your ankles.
Yoga
There’s no better at-home full-body workout than yoga. It’s beneficial for long-term strength building and flexibility. Yoga can help to improve your balance and provide you with tools for managing stress and anxiety. Plus, with many different yoga styles to pick from, you’re sure to find a practice that fits your personal wellness goals.
It’s also helpful to mix yoga with some of your other workouts to make sure you’re stretching and maintaining good posture when practicing your full-body workouts.
Take your workout to the next level with core and balancing poses, or enjoy a more relaxed workout with a meditation-based focus that supports breathing.
Conclusion
There’s a full-body at-home workout for everybody and every person. When you work out at home, it’s easier to take small breaks throughout the day to exercise or stick to a morning routine that supports your overall wellness. With regular exercise, you can improve your strength, boost your mood, and reduce feelings of anxiety and depression. Most importantly, listen to your body. If something hurts—and not just in a “feeling the burn” way—stop doing that exercise to avoid injury.
At Journ, we’re dedicated to providing the tools and resources you need for your overall health and wellness, whether that’s creating products that cater to healthy skin or helping you design an at-home workout. Explore our growing shop of skincare products and check out our skincare, health, and fitness blogs to begin creating one that best works for your needs.
Sources:
The 30 Types of Squats to Switch Up Your Butt Workouts | Women’s Health
Yoga For Everyone | New York Times