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Full-body Workouts At Home

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This article first appeared in Orthokinetics Blog. Adapted with permission.

If you are looking to get your heart rate up and to break out a sweat, working out at home can be just as effective as going to the gym. Without the need to use any fancy equipment or to travel beyond your bedroom, you can get just as strenuous a workout done. In fact, you can use your own body weight to strengthen and train every muscle in your body!

Warm up!

Girl doing stretches and warm-up

To begin with, you should always remember to warm up first. This is important to prevent the occurrence of any injuries and can be done simply by running in place followed by stretching out your arms and legs.  When you are done warming up, here are some full-body workouts you can do from the comfort of your own home:

Burpees 

Girl doing a burpee, step-by-step

Burpees can be done at different intensity levels to prevent straining your body. Repeat the following steps to complete one full burpee, repeating each burpee ten times for five to ten repetitions depending on your ability.

  1. Stand with both feet on the ground

  2. Jump down into a squat position and place your hands on the group in front of you

  3. Kick your feet back while leaving your arms extended in a push-up position

  4. Jump back into a squat position

  5. Stand up with your feet on the ground and repeat the steps above.

Jumping Exercises 

Man doing jumping jacks at home

Jumping jacks can be done by standing with your feet together and your arms by your sides. When you are ready, jump and as you land, spread your legs apart while raising your arms over your head. Repeat this move thirty times before taking a break and continuing with three more repetitions.

Jumping rope is an easy way to get a full body workout and to raise your heart rate. Using a rope, begin by skipping continuously for thirty second intervals, repeating it four times.

Push-ups and Sit-ups 

Girl doing a modified push-up on a yoga mat

Push-ups can be done by facing downwards, with your palms and toes placed on the ground. While keeping your back straight and extending your arms, you can push your body up and down ten times for three repetitions.

Sit-ups are done by lying on your back with your knees bent. Try raising your body off the ground into a sitting position without moving your legs, before lying back down again. This can be done ten times for three repetitions.

Planks

These can be done by maintaining a position that is similar to a push-up without any movement. A plank should be held for as long as possible and time spent holding a plank should gradually be increased to build further core strength.

Girl planking on the floor

You can do any of the above exercises from home to make sure you are keeping fit and staying healthy. As with all exercises or stretches, if injury occurs or if you have persistent pain, please consult with your doctor.

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