Complete Full Body Exercises To Do At Home To Gain Muscle And Burn Fat

Exercise is a fundamental part of achieving a complete body transformation. Whether it is to gain muscle mass or burn fat, you have to undergo a good workout routine at least three times a week, so that the body can gain that small push which will work as a stimulant to achieve more optimal results.

To say that it takes time to devote a little more attention to health, today more than anything, sounds like a pure excuse and is that to exercise does not require even 60 minutes to start taking the first steps into the world of fitness in favor of having a healthier body, athletic, and of course, aesthetic.

Based on this, we have planned this routine that has a focus on beginners, as well as people who do not have enough time to go to the gym. As shown in the title, it is a full body routine that will allow you to burn large amounts of fat as well as exert work on the muscle fibers to propitiate their growth.

Previous Directions

• Routine, not having a high level of demand, can be performed by both men and women of all ages and sizes. That is to say, it can be carried out by both adolescents and adults who are overweight and who do not have any type of physical prior to withstand more demanding routines.


• It is important to keep in mind that full body exercises to do at home will work the main muscle groups of the body, so it is good enough to incite the gain of muscle mass, as well as to enhance the burning of fats. Being a routine of slight intensity, the results in terms of volume, obviously will not be noticeable, however, will serve to accustom muscles to hard work and thus be able to continue progressing with the passage of the months, once the body is prepared To withstand considerably greater stress.


• Although it is not required to use any kind of gym equipment or instruments, it is important to have some extra weight to put more muscles to work and therefore, burn more calories.


• By last; Like all kinds of routines, should not be performed for more than six weeks in a row, since after this period will cease to be functional for the body because it will no longer represent any unknown effort or movement to which to adapt to continue progressing. After six weeks it is strongly recommended to continue with exercises that involve a greater number of muscles and involve a greater effort.

How many calories are burned when doing full body exercises?

Calories are not everything in this life. Remember that when you undergo a process of weight loss, not only count calories, but also know where they come from, so that the body can take better advantage of them to have a more optimal progression.

Still, for the curious minds who want to know the data, these are the approximate values:

• Woman with thin complexion: 150 calories at the end


• Woman with thick complexion: 250 calories at the end


• Man with thin complexion: 250 – 300 calories at the end


• Thick man: 350 – 400 calories at the end

It should be emphasized again that these figures are close values and there is nothing written on paper, because it influences different factors such as sex, age, height, intensity at which the exercise is performed and, of course, genetic predisposition.

What equipment is needed?

No gym equipment is required for this routine. However, it is always important to have a pair of dumbbells adjusted to the ideal weight that you can lift without many complications. If you do not have dumbbells, you can use backpacks loaded with household items, sugar bags, beans, rice, water bottles, etc.

It is also necessary to have a towel to dry the sweat every so often and thus avoid accidents.

Finally, water is essential to stay hydrated at all times. If you prefer you can also put your favorite music to make training a fun experience.

The best full body exercises to do at home

You can get a challenging full body workout at home with just a few exercises, for which you need to put a lot of energy. The training circuit is usually the best option, combining short intervals of cardio with strength exercises. You can alternate between cardio and strength training, or you can do strength training exercises only without rest between them. Here you will only rest when you need it, which will give you a very strong cardiovascular training, even if you only do strength exercises.

Intervals

High intensity intervals help improve the effectiveness of your workout. Intervals can include many variations of exercises and time, but most intervals should not take more than two or three minutes. Begin your first workout with one-to-two minute intervals followed with rest periods when necessary. For an intense 21-minute workout, establish a routine with seven exercises, at 90-second intervals, and perform the workout twice. Doing this workout three times will take about 32 minutes.

Cardio options

Choose from the many cardio options to make at home, depending on your preferences. Running or marching in place, jumping rope, or jacks jumps are easy to perform at home. If you have stairs, you can climb them or jump a real rope. Side trawls are fun if you have a long hallway. You can even jog around your block or your house, if you can come back during your break time.

Strength Training Exercises

The best exercises at home for a full body session include sit-ups, lunges, push-ups, boards, and oars. This routine is for balanced training, and each exercise also affects several muscle groups. The form is most important for strength training exercises. If you have hand weights, you can add dumbbells to squats or bicep curls to your thrusts. Elastic tubes with handles are a handy tool to keep at home, and can be used for many exercises. For example, for a back training: wrap the tube around a bed pole or heavy leg of the table and pulling your elbows back, keeping your hands to the sides. Keep your back straight, your abs tight, and keep a good posture throughout the paddle. This can be done by sitting or standing.

Do everything together

It starts with a five to seven minute warm-up period. Start at 90-second intervals for your first set of exercises: jogging in place, 15 sit-ups, 10 push-ups, jumps, 20 alternate lunges, 15 paddles with squats and forearm push-ups. Keep your cardio intervals every 90 seconds, but remember to maintain good posture and control during repetitions. Keep your cardio intervals in 90 seconds. Repeat from the beginning two or three times. Drink water anytime you need it. If you need a break, walk until your heart rate slows down, and come back when you’re ready. You can change the exercises at any time. Always finish with a cooling and some stretches for the whole body.

It is not necessary to join a gym to perform good exercises. For this reason we will show you the best exercises to do at home using only your body weight, which will help reduce fat by working each muscle in the body.

1. Squatting

In that movement you will work all the muscles of the lower part of the body, such as the glutes, tendons and quadriceps. It will also work the part of the center of the body by exercising the muscles of the back and abdominals.

1. Flexion of arms

Work the upper body, which runs from the chest to the back, including the abdomen. It is necessary that the arms are aligned with the wrists, placing the elbows to the sides without detaching them from the body. Also when doing this you should bring the chest and hips to the floor as much as possible.

1. Bridge

Helps strengthen the buttocks and tendons, as well as work the abdominal, internal and back muscles. This exercise is also known as hip lift or extension.

1. Strides

Start with your feet together, resting your arms at your sides. Step forward with your right foot and push it out until your knee is 90 degrees without touching the ground. Finally remove your right foot from the front while straightening your left leg keeping your knee off the floor.

1. Iron or Plank

Helps define the central part of the body. If you have trouble keeping your arms straight, try to change it with your forearms but aligning your shoulders and keeping your heels, hips and shoulders at the same height.

1. Banknotes

It will help tone the upper left arm muscles. When performing the exercise make sure you have your hips so close to your arms that the legs do the exercise instead of the arms.

1. One-leg lifting

It helps to work the glutes, tendons and the central part of the body. Stand and lightly move one leg with your knee flexed slightly, then bend it toward your hips and lower your torso until your fingers hit the floor.

1. Abdomen bikes

It helps the central part of the body since it requires rotation and deep stabilization of the abdominal muscles. It also helps to activate the fibers of the rectus abdominis muscle and the obliques of the abdomen.

1. Elevation of the pelvis, on the floor

It helps strengthen the back and also helps to be less prone to injury. When you do the exercise you need to keep your lower back flat on the floor and lower your legs without touching the ground, it can help you by flexing your knees at first.

1. Side jump

It is a great complement to any conditioning since it works the fibers of muscles, ligaments and tendons with a different pattern. This is how most people do it on two planes: forward and backward, or up and down.

1. Burpees

It combines resistance and cardiovascular exercises. Here you work the top and bottom as it has a focus on the central part. It can also be done with jumps before doing the squat.

Complete full body workout to burn fat and muscle

Heating

As in all types of routines, it is always essential to perform warm-up exercises to allow the muscles to warm up and prepare for the most intense movements, which significantly reduces the risk of injury.

Routine

Once the warming is over, you can proceed to the intense part of the routine, which consists of performing six circuits with three different exercises. Each series should include between ten and twelve repetitions, depending on the body’s ability.

Circuit 1:

• Push – ups : 1 x 10 to 12


• Dumbbell Lunges : 1 x 10 or 12


• Dumbbell rows : 1 x 10 or 12

Circuit 2:

• Push – ups : 1 x 10 to 12


• Dumbbell Lunges : 1 x 10 or 12


• Dumbbell rows : 1 x 10 or 12

Circuit 3:

• Push – ups : 1 x 10 to 12


• Dumbbell Lunges : 1 x 10 or 12


• Dumbbell rows : 1 x 10 or 12

Circuit 4:

• Push – ups : 1 x 10 to 12


• Dumbbell Lunges : 1 x 10 or 12


• Dumbbell rows : 1 x 10 or 12

Circuit 5:

• Push – ups : 1 x 10 to 12


• Dumbbell Lunges : 1 x 10 or 12


• Dumbbell rows : 1 x 10 or 12

Circuit 6:

• Push – ups : 1 x 10 to 12


• Dumbbell Lunges : 1 x 10 or 12


• Dumbbell rows : 1 x 10 or 12

Notes to take into account:

• As indicated in the first few paragraphs, the dumbbells or barbell can be replaced with some items that are easily found in the home. The important thing of all this is to complete all the circuits and to raise a quantity of acceptable weight so that the muscles are put to true test and thus the caloric wear is greater, as well as the stress so that these can grow.


• If even the ten repetitions are too many, there is nothing to worry about, with eight being more than enough for each exercise.


• If it is also not possible to do the indicated exercises, you can opt for other less demanding variations such as squats instead of strides or wall push-ups instead of common push-ups.


• This routine is designed to be done three times a week, having at least one day of rest between sessions. Monday, Wednesday and Friday would be ideal for getting to work.


• In the case of the remaining days like Tuesday, Thursday and Saturday you can do some cardio to complement, while on Sundays it is taken as an absolute day of rest to recover energies and be 100% for the next round.

 

Body Beauty

5 Best Exercises to do at Home to Strengthen Your Mind and Muscles

Regular exercise is a habit known for promoting optimal health. Maybe you hate him or maybe you love him. But, it is the most valuable habit you can have in your life.

If you already exercise constantly, you definitely know what I mean. But if you have not yet been very active in your daily routine, in this article I have 5 infallible steps for you to start with the habit of exercising and turning it into a real permanent habit.

Also, find out why exercise can be a recipe for more than just keeping the doctor away. Make up your mind to do something good for yourself and read on.

“In general, people who exercise, begin to eat better and become more productive. They smoke less and show more patience with colleagues and family. They use their credit cards less often and say they feel less stressed. Exercise is a key habit that triggers widespread change. ” -Charles Duhlig

Let’s face it: it’s not that difficult to start an exercise routine. After all, most of us have tried more than once.

The problem, of course, comes with doing it steadily, ie making it a habit.

Very often, your initial enthusiasm evaporates and your energy gradually diminishes; you are distracted by other things going on in your life, or maybe you do not get to see results fast enough and suddenly bam! You throw the towel.

I do not want to lie to you, exercise can be uncomfortable at first. And that’s the main reason why it costs so much to start. Even if you already have your established exercise routine, you may feel some resistance to exercise some days.

The good news is that all your effort is well rewarded. Exercise affects many areas of your life (without realizing it). You just have to focus on building the habit of exercising and the benefits will fall from the sky.

Think about this: 4 workouts of 1 hour per week represent only 2.4% of all our time. In perspective that is very little investment in exchange for so many benefits.

WHO (World Health Organization) recommends at least 30 minutes of daily physical activity.

And to start having the habit of exercising you can start with much less of this time.

If you look good and be healthier, you are not convinced. Below I have many of the benefits you get when you exercise.

Exercises to do at Home to Strengthen Your Muscles and Your Mind

Plus build a strong body and look good. The benefits of exercises to do at home will reach every corner of your life. Even where you least expect it.

Let me explain how this was discovered.

In the mid-2000s, two Australian researchers conducted a series of experiments to see if willpower can be strengthened over time (something like a muscle).

In their first study, published in 2006, participants followed an exercise program 3 times a week. This program lasted 2 months .

As expected, after only two months participants strengthened their muscles and cardiovascular system. Most managed to reach their ideal weight and increase their muscle mass.

But what it was what happened to his mental strength?

To test their willpower, all participants in addition to doing their exercise routine, had to decipher a mental game. But before you start the game, they were asked to reply to certain questions that exhausted their mental energy .

People usually make a good score in this mental game, but when done immediately after exhausting mental energy, it is normal to make more mistakes and give up faster.

Surprisingly after a while you exercise, participants improved their performance on this test (even with empty mental energy). It seemed that they improved their constancy because they tried again and again to decipher the game and surrender less.

This led researchers to conclude that exercise can increase your willpower.

That is, that the more you exercise, you strengthen your muscles but also train your willpower  (making it tougher each time).

But that is not all. Because then things get really interesting.

The participants experienced a great change in their life. To prove this, they were asked to inform researchers about some aspects of their daily routine such as: alcohol, tobacco, junk food, TV hours, personal finances, emotions, personal relationships, etc.

Something incredible happened:

In all these categories, there was a healthy improvement.

How Can I Start Exercising at Home?

Surely you also want to improve every corner of your daily life. You know that exercise is the key habit to start this positive chain in your life.

I have the easiest solution for you. Here are 5 steps and tips for starting exercise at home and setting it as a habit:

1.  Start Exercising With A Short And Achievable Goal That You Can Do Each Day

When you start out with the habit of exercising, the first thing you should take into account is to start with what you can and be honest with yourself.

You probably did exercise at some point in your life and for some reason (work, family, homework, etc.) you let it go and now it’s time to take it back, so this step also applies to you.

Be realistic with yourself and set a short and achievable goal 

It is useless to start on top and leave it again a week later. Even if you can only exercise at home, you have to set yourself a goal.

Write that goal in the present tense and as specific as you can with what you’ll be doing .

For example:

• ” In the afternoon I do strength training for 10 minutes”

If you know the exact time and especially where I’ll be doing even better (also it has to be a realistic and accessible place for you).

For example:

• ” At 5:00 pm I do strength training for 10 minutes in the park around the corner”

You can even be more and more specific, like this:

• ” At 5:00 pm I do strength training (3 blocks of 20 repetitions: push – ups and sit – ups), for a total of 10 minutes in the park around the corner”

Retains that sheet, because it will serve as a reminder. Which brings us to the next step.

2.  Identify An Activity (Which Is Already A Habit) As A Reminder To Do Your Exercise Routine

EYE: It is important not to skip this step.

Surely you are thinking that a reminder will not be necessary, you could never forget to make that short goal that you proposed. But you’re wrong.

The function of a reminder is not simply to “not forget”, it is also a strong motivator. Generates a certain psychological pressure, and is key to forming the habit.

Your reminder may be one or many. For example: the sheet of paper you just wrote in the previous point, an alarm on your cell phone, a note on your calendar, your sports shoes on the front door, and so on.

A powerful reminder is a prior activity that either a habit in your routine.

I explain better, it is easier for you to achieve your goal successfully if you propose to exercise just after an activity that is already a habit, such as: after brushing my teeth, after breakfast in the morning, after my series, after To bed the children, etc.

Once you choose a habit as a reminder you have to write it down and complete your exercise plan. 

For example: ” After my favorite show I do strength training for 10 minutes in the park around the corner”

The goal is to have a plan of action to follow. What helps you achieve your purpose (scientifically proven).

A British study of 2002 found that when participants formulated a plan on exactly when and where they would exercise had more than 90% probability of achieving , compared to only 38% of those who had not planned ahead.

If you write it you have 90% chance of achieving it

If you are interested to know more, read this article about effective reminders. 

3. Find A Positive Reward Just After Exercising

 

Actually the exercise itself has to be your reward. Simply because of the many benefits you already know how to look good and feel better. In addition to natural form certain substances are produced that generate pleasure and well-being.

 

However, to form the habit is necessary to have an immediate reward.

But be careful! The rewards trick can be your best ally or your worst enemy. I explain why:

If you can choose a reward for your effort that is aligned with your goals, it will be a motivation for forming the habit.

You can imagine what would happen if it were the opposite.

If for example your reward is to eat a bar of chocolate after that exhausting workout. Surely the expected results of the exercise will not be the ones you’re looking for right?

In many cases, the main reason to prefer unhealthy foods is because of something known as “the psychology of reward “. Which is much more common in beginners who are not intrinsically motivated by sport and can choose to reward themselves with food that without exercise they would not have eaten.

This stage of the “psychology of reward ” is also temporary. Once we have the habit of exercise, this becomes your own reward.

A positive reward is one that will help you become more disciplined and think about how good you feel when you’ve finished a workout .

Here are some examples of  positive and healthy rewards :

• Relaxing warm shower


• Use a soap with an aroma that you like


• Cold water with a hint of lemon


• A stretch with minutes of relaxation


• Fresh seasonal fruit


• An aromatic candle


• Listen to your favorite song

4. Download Your Goal Chain And Keep A Daily Log Of Your Progress

All humans are terrible remembering. We are deceived by our unconscious and we tend to over-estimate the exercise we do and when we do it.

To not exaggerate and really see the progress you’ve made, you have to record it in writing. This also becomes a strong motivator.

For that, I propose to use the chain of goals. Every day you must register whether or not did your goal of exercise (the plan you wrote).

The goal is not to break the chain of your goal accomplished. If you do, exercise will become a habit in your life almost without realizing it.

If you do not achieve your goal someday, it is important to write down why you failed. This way you can identify the main reasons that prevent you from exercising and find the best way to solve them.

EYE: Remember to take a day off a week. This will not impair the formation of habit and fills you with energy ( as long as you start back the next day without fail).

5. Make Your Exercise Routine A Fun Habit

Change your perspective and start exercising, seeing it as a time to have fun, to relieve stress and to disconnect. Stop seeing it as a Chinese torture!

Maybe you’ve already tried the spinning or zumba class and hated it, or maybe you’ve hurt yourself on your first day of weights. But, that does not mean that all forms of exercise are the same.

There are thousands of ways to move your body. Find the one that best suits your lifestyle and that forces you to be active. For example: take salsa lessons, go cycling or rollerblading, adopt a dog and go out to play, practice seasonal sports, etc.

The aim is that exercise becomes a funny habit that makes you happier.

That’s it.

Now you know how to invest in your health by following these steps and starting to exercise.

Do not wait any longer, start today to form the habit of exercising and enjoy the benefits forever.

Women Health