Maddie This post contains all you need to know about the best full body workout at home without equipment!
Working out at home is appealing to may because it's convenient and has lots of flexibility. You also don't have to pay for potentially expensive gym memberships.
That said, you may have some exercise equipment at home, but most likely you don't. And that's okay! This post provides an awesome full body workout at home without equipment.
Full body workout (at home) without equipment:
What we'll cover...
After reading this post, don't forget to check out...
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*Note: This post includes several Amazon affiliate links, which means I'll receive a commission if you purchase through my link (at no extra cost to you). Please read full disclosure here. Also, I am not a doctor or dietician. I am a personal trainer. It's always best to speak with your doctor before making any changes to your diet and/or lifestyle.
The difference between home & gym workouts
Home workouts and gym workouts are two popular options for individuals looking to improve their fitness and overall health. While both options have their advantages and disadvantages, they differ in several key aspects.
Home workouts are convenient & cost effective
Convenience is one of the main differences between home and gym workouts. Home workouts offer the advantage of flexibility and convenience. You can exercise at any time that suits you without having to travel to a gym. This can be particularly beneficial for individuals with busy schedules or those who prefer privacy during their workouts.
Additionally, home workouts eliminate the need for a gym membership, which can save money in the long run. While purchasing exercise equipment initially may require an investment, it can be a one-time cost. Gym memberships, on the other hand, typically involve monthly or annual fees that can add up over time.
Gym workouts offer more variability, social interaction, & access to valuable resources
On the other hand, gym workouts provide access to a wide range of equipment and facilities. Gyms are equipped with various machines, weights, and cardio equipment that may not be readily available at home. This variety can help target specific muscle groups and provide a more comprehensive workout. Moreover, gyms often offer classes and personal training sessions, which can be valuable for individuals seeking guidance or motivation from fitness professionals.
Social interaction is another aspect that differentiates home and gym workouts. Gyms provide an environment where individuals can engage with like-minded people and participate in group activities. This social interaction can enhance motivation, provide a sense of community, and make exercising more enjoyable. Home workouts, on the other hand, may lack the social element but can be ideal for those who prefer solitude during their fitness routine.
Ultimately...
The choice between home and gym workouts depends on individual preferences, goals, and circumstances. Some individuals may prefer the convenience and privacy of home workouts, while others may enjoy the variety and social atmosphere of the gym. It is worth noting that a combination of both options can also be a viable approach, allowing individuals to reap the benefits of both home and gym workouts.
Your optimal workout split
Training frequency & reps/sets for beginners
For complete beginners, an optimal workout split should focus on full-body workouts performed two to three times per week. Each session should include compound exercises that engage multiple muscle groups, such as squats, deadlifts, bench presses, and rows. Start with a dynamic warm-up to prepare the body and then perform three to four sets of 8-12 reps for each exercise, using weights that challenge but don't compromise form.
You should incorporate rest days between sessions to allow for recovery. As you progress, consider adding more volume or splitting workouts into upper and lower body days. Remember to prioritize proper form, gradually increase intensity, and listen to your body.
Example workout split for intermediates
For intermediates, a balanced workout split is key. A four or five-day split is ideal, focusing on specific muscle groups each day.
Consider a split such as:
Day 1 - Chest and Triceps
Day 2 - Shoulders and Abs
Day 3 - Glutes, Quads, and Hamstrings
Day 4 - Back and Biceps
You should perform compound exercises such as squats, deadlifts, bench presses, and overhead presses, followed by isolation exercises for targeted muscle development. Aim for three to four sets of 8-12 reps per exercise.
Always remember to incorporate progressive overload by gradually increasing weight or reps. Allow for adequate rest days and prioritize proper nutrition and recovery to optimize muscle growth and strength gains.
The best exercises at home without equipment
When doing a full body workout at home for beginners, you can still engage in a variety of effective exercises to target different muscle groups. Here are some of the best exercises you can do:
- Push-Ups: A classic exercise that targets your chest, shoulders, and triceps. Modify the difficulty by doing incline or knee push-ups.
- Squats: Great for working your lower body, including your quads, hamstrings, and glutes. Maintain proper form by keeping your knees aligned with your toes.
- Lunges: Engage your leg muscles by performing forward or reverse lunges. Alternate legs and focus on maintaining balance and control.
- Plank: A core-strengthening exercise that engages your abs, back, and shoulders. Hold a straight-arm plank or forearm plank for 30-60 seconds.
- Mountain Climbers: Elevate your heart rate and work your core, shoulders, and legs simultaneously. Start in a push-up position and alternate bringing your knees towards your chest.
- Burpees: A full-body exercise that targets multiple muscle groups and increases cardiovascular endurance. Begin in a standing position, drop into a push-up, jump your feet forward, and explosively jump up.
- Glute Bridge: Activate your glutes and hamstrings by lying on your back, bending your knees, and lifting your hips off the ground. Squeeze your glutes at the top of the movement.
- Bicycle Crunches: Work your abs and obliques by lying on your back, bringing opposite elbow and knee together while extending the other leg.
- Plank Shoulder Taps: From a plank position, touch your opposite hand to the opposite shoulder while maintaining a stable core.
- Chair dips: A simple exercise that targets your chest and triceps by using your own body weight.
In addition, always remember to warm up before exercising and listen to your body. You can increase the intensity of these exercises by performing more repetitions, reducing rest time, or incorporating circuit-style workouts.
Reps, sets, & rest time
When designing a full body workout at home without equipment female, you can structure your reps, sets, and rest time to suit your fitness goals and current fitness level. Here are some general guidelines:
Reps: The number of repetitions you perform in each set will depend on your goals. For muscle building, aim for 8-12 reps per set. For muscular endurance, aim for higher reps, around 12-15 or more.
Sets: A set refers to a group of repetitions. Beginners can start with 3 sets per exercise, while more experienced individuals can increase to 4 sets. You can adjust the number of sets based on your available time and energy levels.
Rest Time: The amount of rest you take between sets affects your workout intensity and recovery. For strength and muscle building, take longer rest periods of around 2-3 minutes to allow for full recovery. For more endurance-focused workouts, rest for shorter periods, around 30-60 seconds.
Circuit Training: If you prefer a more cardio-based workout and/or if you're trying to lose weight, you can incorporate circuit training. Perform a set of one exercise and then move directly to the next exercise without rest, completing a circuit. Rest for a minute or two after completing a full circuit. Repeat the circuit for multiple rounds.
Progression: As you get stronger, gradually increase the number of reps, sets, or resistance to continue challenging your muscles. This progressive overload principle helps stimulate muscle growth and strength gains.
Always remember to prioritize proper form and listen to your body. Adjust the reps, sets, and rest time based on your individual fitness level and preferences.
The takeaway
A beginner workout at home without equipment is possible with a combination of bodyweight exercises. Start with a warm-up and then perform exercises such as push-ups, squats, lunges, planks, mountain climbers, burpees, glute bridges, bicycle crunches, and jumping jacks. Aim for 2-3 sets of 8-12 reps for each exercise, adjusting based on your fitness level. Keep rest periods short, around 30-60 seconds, to maintain intensity. Modify exercises as needed to suit your abilities. This comprehensive routine targets multiple muscle groups, improves cardiovascular fitness, and can be adapted for progression over time.
