Full Body Home Exercises

 

### **Full Body Home Exercises (No Equipment Needed)**

#### **1. Jumping Jacks**

Great for warming up. Increases heart rate, loosens muscles.

**How to do**: Jump legs out and raise arms overhead, then return.

#### **2. Push-ups**

Works chest, shoulders, and triceps.

**How to do**: Hands shoulder-width apart, lower chest, then push up.

**Modified version**: Do it on your knees.

#### **3. Squats**

Strengthens legs, glutes, and core.

**How to do**: Stand shoulder-width, bend knees, lower hips, keep back straight.

#### **4. Lunges**

Targets thighs and glutes.

**How to do**: Step forward with one foot, lower body, return. Switch legs.

#### **5. Plank**

Builds core strength.

**How to do**: Forearms on the floor, body in a straight line. Hold 30+ seconds.

#### **6. High Knees**

Cardio and leg workout.

**How to do**: Run in place, lifting knees toward chest.

#### **7. Mountain Climbers**

Works core, shoulders, and legs.

**How to do**: In push-up position, alternate bringing knees to chest quickly.

#### **8. Glute Bridges**

Strengthens glutes and lower back.

**How to do**: Lie on back, knees bent, lift hips up, squeeze glutes.

#### **9. Wall Sit**

Builds endurance in legs.

**How to do**: Slide down a wall into a sitting position, hold for 30–60 seconds.

#### **10. Tricep Dips (on a chair or bed)**

Tones the arms.

**How to do**: Hands on chair behind you, lower body, then push back up.

#### **11. Leg Raises**

Strengthens lower abs.

**How to do**: Lie down, raise both legs up slowly, lower without touching floor.

#### **12. Supermans**

Good for the lower back.

**How to do**: Lie on stomach, lift arms and legs off the ground together.

#### **13. Side Plank**

Targets obliques.

**How to do**: Lie on side, lift body on one arm, keep body straight. Switch sides.

#### **14. Arm Circles**

Warms up shoulders.

**How to do**: Extend arms sideways, make small circles. Do both directions.

#### **15. Calf Raises**

Strengthens calves.

**How to do**: Stand tall, lift heels, pause, then lower slowly.

### **Sample Home Workout Routine (20 Minutes)**

1. Jumping Jacks – 1 min

2. Squats – 15 reps

3. Push-ups – 10–15 reps

4. Lunges – 10 reps per leg

5. Plank – 30–60 seconds

6. Glute Bridges – 15 reps

7. Mountain Climbers – 30 seconds

8. Supermans – 15 reps

9. Wall Sit – 30 seconds

10. Stretch – 5 minute 

### **Tips for Home Workouts**

* **Start slow**: Do what your body allows.

* **Be consistent**: Even 15 minutes daily is effective.

* **Hydrate and eat well**.

* **Progress**: Increase time or reps

 weekly.

Let me know if you want a plan for weight loss, muscle building, or a printable schedule.