7 Full Body Beginner Workout That You Can Do At Home (No equipments needed)
by Liv Lola on Jul 04, 2020
Can’t go to the cinema, your favourite café is shuttered down and most of all…the gym is closed indefinitely!
Being at home used to be a much-needed reprieve from the hustle and bustle of life—but now it seems like you’re constantly agitated, tired and drained.
Most of all, if you’re a gym junkie—the gym withdrawals are real.
But that doesn’t mean you have to feel this way. There are 7, beginner-friendly full-body home workouts that you can start doing ASAP to get back on track, and your energy up again.
Because these workouts are low to medium intensity, this is a home workout that’s going to increase your heartbeat, help you get leaner and sneak in a detox session once and for all.
Another plus? All that sweating from this workout is going to really help curb unhealthy habits you might have picked up when you were staying at home these past few weeks.
Such as spending too much time at home binging on Netflix or ordering in greasy, fatty foods more often!
If you’ve ever also wondered what a full body home workout exercise should include, and what makes an effective one, read on.
1. Jumping Jacks (The Fat Burner)
A superb weight loss home workout is literally the one that’s considered the simplest.
That is—the jumping jacks workout!
Jumping jacks is the perfect workout to start off with, so you can think about warming yourself up with this before getting into a more intense form of exercise.
A lot of people underestimate the power of jumping jacks, and it’s important to understand that it goes beyond just a simple cardio exercise. It’s been proven time and time again it’s a beginner workout to train the muscles in your limbs, core, hips and back.
If you are living a sedentary lifestyle of sitting and lying around a lot, the jumping jacks home workout would also do wonders for your overall flexibility.
We recommend: Start off your set with 30-seconds of the jumping jacks home workout!
2. Jump Squats + Lateral Leg Raises (To Sculpt)
If you thought squats were hard—have you ever done jump squats before?
Not only are they one of the most popular HIIT exercises right now, they are a high-intensity power workout at home that targets your glutes, lower abs and leg muscles all at once.
Let us up the ante a little here, too. When you couple jump squats with lateral leg raises, you’re really going to target your inner thighs like never before.
And of course, increase your heart rate and activate those glutes. If you want shorts that are going to be super comfortable to workout in, these are our absolute favourite!
The jump squat combined with the lateral leg raise variation is a home workout that’s going to improve your overall strength balance greatly. For women who tend to gain fat easily on their lower body, this is a must-do cardio workout.
We recommend: Do the jump squats, followed by the lateral leg raises for 30 seconds. Each time you jump and squat back down, follow this up by alternating through raising each leg.
3. Inchworm + Mountain Climber (For The Arms & Core)
The inchworm is a workout that might look easy, but it’s definitely going to work up a sweat.
So if you need absorbent sports bras—this collection is for you! It looks awesome, and doesn’t stick to your skin during the home workout.
Pair it up with mountain climbers and you’ve got yourself a powerful session that strengthens your anterior chain and core, while also stretching the muscles of your posterior chain.
Quite basically, that means the various muscles down the front of your body (anterior) and the back (posterior).
We recommend: Do this for 30 seconds, and then rest for 30 seconds.
4. Squat Lunges + Half Burpees (Back Pain Buster)
The squat lunge is another variation in the squat family, and just as effective to do. This one targets your arms, glutes, calves and hamstring.
If you have ever wondered whether or not you can do a full body workout every day—with this one, you can!
A lot of people get intimidated by the idea of burpees, but this beginner workout at home with no equipment just requires you to do half burpees—which isn’t as strenuous.
Of course, you need extra flexible and sturdy leggings to do this safely. We’ve compiled a quick collection of ones that look great and are insanely comfortable right here!
We recommend:- 30-second squat lunges combined with half burpees, then rest for either 30 or 60 seconds.
5. Foot Taps (For The Core)
One of the most popular beginner weight loss cardio workouts are the foot taps!
You don’t need any sort of equipment to carry this out, and it’s a super-effective targeted workout for your glutes, hips and lower back.
The plus? For those who suffer from chronic back issues and discomfort, consider doing this workout once a day 4 times a week to really feel the difference.
Essentially, the foot taps would also help you to maintain posture and engage your core, even when doing other exercises in the future. So you’re perfectly capable of doing more strenuous activities, minus the dangerous (potential) injuries.
We recommend: Do this for 30 seconds, followed by 30 seconds of rest.
6. Ab Crunch + Punches (For Abs)
Use this time to workout at home and get toned abs doing this one little activity.
The ab crunch is an inherently traditional weight loss workout to lose belly fat, so you can amp it up a bit.
LIVLOLA’s workout at home video shows you how to combine crunches and air punches, so you can laser focus on your lower abdomen.
We recommend:- Do this for 30 seconds, followed by 30 seconds of rest.
7. Side Crunches (For That Muffin Top)
To sculpt your belly and get rid of that muffin top, side crunches are the best way to go.
It might be a beginner workout, but the side crunches are an extremely effective workout to lose belly fat.
We recommend: Do this for 30 seconds alternating to both your left and right sides, followed by 30 seconds of rest.
As you go along your home workout journey—know that you don’t necessarily have to do a full body set every day.
4-5x a week is just perfect. Give yourself some rest days to recuperate, and you can jump right back the next day.
Best part? This entire full body home workout takes only 10 minutes of your time!
We understand that for some of you, it might still be a difficult process to start.
But once you get into the groove of it, you’re going to want to replace your Netflix binges with a sweaty 20-minute ab sesh. Substitute your hours of scrolling on your laptop with even 15-minutes of a super targeted leg home workout.
Trust us, you’ll understand soon!
Plus, it’s even that much more addictive once you’re grooving in premium, super flexible and gorgeous activewear.