FITNESS DABBA

7 Best Full-Body Workout For Beginners

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Here are the 7 Best Full-Body Workout Exercises For Beginners.

According to Healthline, One study found that 73% of people quit their fitness goals even before achieving them. And the topmost reasons were difficult workout plans, strict diets, and busy schedules.

It is requisite to devote some time to daily physical activity for splendid health. And making the most from it in a lesser time is what we seek. But, if you indulge in demanding training, it would be hard to stay on track with fitness.
That’s why; I have picked an easy and simple workout for you: Full-Body Workout.

What is a Full-Body Workout

Its’ name says it all. A Full-Body Workout stimulates your whole body muscle groups in a single workout. We use compound movements (working on multiple muscle groups) to engage the upper body, the core, and the lower body. It benefits us with only training for 2-3 days/week. This makes it efficient and time-saving training. So if you’re always short on time, It is for You.

Types: You can do it in two ways:

With Weights: 

Here, you use free weights and full-body workout equipment as resistance to kick your regimen. They fasten up the muscular strengthening process and develop better body mechanics. Although, not recommended if you’re a beginner and trying things out on your own at home.

Without Weights: 

In this type of technique, you use your body as resistance against gravity. It is a perfect combination of body movements with a full-body workout that promotes fat burn. They are an excellent choice if you’re starting up. As no weights or equipment is required, you can do them anywhere with ease.

How Full-body workout benefits

Work on every muscle: The compound movements involved in it make it easier to work on every muscle. Moreover, you can mix up two basic exercises for different muscular regions and create one smooth exercise. This will target even more muscles.

Uplift Heart rate: You can improve the functioning of the heart with a full-body workout. It would become easier for the heart to meet the metabolic demands of the body. Resulting in more oxygen and nutrients for every body organ.

Single workout to gain more: You’ll target multiple body muscles by doing only one workout.

Time-efficient: You’ll be able to hit more muscle tissues effectively in lesser time. Even a well-planned 20-minute session is beneficial.

Beginner-Friendly: When you’re a beginner, it is better to indulge in an activity that engages your whole body and makes you less vulnerable to any injury.

Promotes Fat loss: When we exercise, it will increase the blood flow to the muscles. This forces fat cells to get released in the form of energy expenditure at a rapid rate. Hence, results in fat loss.

Increase lean mass: After reducing the body fats, lean mass is the body mass you are left with. It will help you build a well-rounded physique.

Better Recovery rate: Recovering is an important process while targeting the body’s muscular groups. This workout gives you the option of having multiple and longer breaks so that your body can rest before further engagement.

These Full Body Workout Exercises you can do at home

1. Plank ( Forearm Plank )

Plank

  • Benefits:

– Works on Neck, Shoulder, Core, Glutes, Thighs, and Legs
– Improves body alignment, flexibility, metabolism, and mental health.

  • How to perform:

– Get on all fours on your exercise mat.
– Place your forearms directly under your shoulders with your palms (or your fists) touching the ground.
– While keeping your body straight from head to toe, get on your toes.
– Squeeze your abdominal muscles and glutes. Now focus on maintaining the posture.
– For beginners, go for 20-30 seconds and then increase your timing week by week.
– After that rest your body and repeat.

  • Variations for beginners:

– Straight arm plank
– Knee Plank
– Elbow plank

  • Keep in mind:

– Make sure that you align your hips with your body. Neither much up nor down.
– Don’t forget to breathe. Otherwise, you’ll stress out your body.
– Your neck should be in line with your body.

2. Pushups

Pushups

  • Benefits:

– Works on Neck, Shoulder, Core, Glutes, Thighs, and Legs
– Improves body alignment, flexibility, metabolism, and mental health.

  • How to perform:

– Get on all fours with your hands slightly wider than your shoulders.
– Extend your legs with the hip-width distance between them.
– Now, balance your body on your hands and toes.
– Inhale and bend your body downwards. Your elbows should be in line with the ground.
– Exhale and move your body upwards.
– Repeat this.

  • Variations for beginners:

– Wall push-up
– Bent knee push-up
– Incline push-up

  • Keep in mind:

– Keep your body straight
– Focused breathing with each movement

3. Squat

Squat

  • Benefits:

– Works on Hips, Hamstrings, Quadriceps, and Calves
– Strengthens core, and lower body, and with weights, you can engage your upper body too

  • How to perform:

– Stand with your feet a little wider than your hips.
– Put your arms straight in front of you.
– Inhale and bend downwards. As you bend, move your buttocks outwards.
– Maintain the position while breathing for as long as you could.
– Exhale and get back to the original.

  • Variations for beginners:

– Wall squat
– Side squat
– Plie squat

  • Keep in mind:

– Align your knees and hips as you bend and hold.
– Keep your core tightened.

4. Burpee

Burpee

  • Benefits:

– Works on Arms, chest, Shoulder, core, hamstrings, glutes, and core
– Combination of push-ups and squats with some leg movements
– Burns calories, boosts cognitive functionality, stamina, and stability

  • How to perform:

– Start with a squat position
– Touch the ground near your feet with your hands.
– With your weight on your hands, move your body to a push-up position.
– Do one push-up and get back to your original position.
– Stand and jump into the air with your arms up above your head.
– After landing, repeat the squat position.

  • Variations for beginners:

– Beginner burpee

  • Keep in mind:

– Try to land on the balls of your feet
– Hold your body muscles tight

5. Lunges (forward lunges)

Lunges

  • Benefits:

– Works on Glutes, Hamstrings, Calves, and Quadriceps
– Strengthen leg muscles, improves balance and stability

  • How to perform:

– Start with a standing position.
– Keep your feet at hip-width and hands on your waist.
– Step forward with one leg and keep your other leg behind.
– Bend your knees and lower your body downwards. Return to the original.
– Repeat it with another leg.

  • Variations for beginners:

– Static lunge
– Back lunge
– Walking lunge

  • Keep in mind:

– Don’t touch the ground with your knee.
– Keep your core engaged and body straight.

6. Jumping jacks

Jumping Jacks

  • Benefits:

– Works on the Shoulder, abdominal, hips, glutes, and quadriceps
– Increase bone health, endurance, and better control of the body

  • How to perform:

– Start with a standing position.
– Keep your body straight and hands to your sides.
– Jump and spread your legs more than hip-width, and arms above your head nearly touching.
– Jump again and get back to the original position.
– Repeat.

  • Variations for beginners:

– Squat jacks
– Rotational jacks

  • Keep in mind:

– Keep your legs and elbows straight
– Focus on your landing

7. Mountain climber

Mountain Climbers

  • Benefits:

– Works on full-body i.e. arms, shoulder, quads, core, thighs, and legs.
– Builds strength, endurance, and agility.

  • How to perform:

– Start from the plank position with only your hands touching the ground.
– Bring one knee closer to your chest while another one is straight.
– Now, shift to the other legs.
– Repeat this for 20-30 seconds for a start.

  • Variations for beginners:

– Low-impact mountain climber
– Wall mountain climber

  • Keep in mind:

– Your movements should be stable.
– Shift between the legs fast.

Takeaway:

Based on all the benefits (discussed above) a Full-Body Workout offers. There’s no reason not to incorporate it into our lives. You can do this beginner-friendly workout at home, at the gym, or at a park. And don’t get disappointed if you couldn’t do much in the starting.

Even a small session is good for you. If you stay consistent then you’ll be able to increase your training duration with time.
So what are you waiting for?

Looking for a full-body workout? Fitness Dabba has you covered with a variety of exercises for every muscle group.

by Fitness Dabba

Fitness Dabba – Unbox the joy of Fitness as evident from the theme itself, thereby signifying our Aim to help everyone experience the Joy of Fitness by following a daily consistent routine of workouts which include warm-up exercises, Full body workouts, daily practice of yoga asana, pranayama, and meditation for 30 to 45 min. The team comprises experienced professionals in the field of Fitness, Yoga, and Nutrition who understand the grassroots challenges of people who are grappling to strike a work-life balance.