If you’re looking to get in shape but dread the thought of having to set foot in a gym, we’ve got you covered. Fortunately you don’t always need a gym to get some exercise in daily. Getting a total body workout at home is just as effective and you can do it without equipment. All you need is your bod, a space that allows you to move around freely, and your favorite beats. Get healthy and fit with these go-to total body exercises for a stronger physique.
The push-up works both your triceps, back, chest, and core. Whether or not you can do a conventional push-up from your feet, you can do it from your knees and it will be just as effective. Brace core, engage glutes and hamstrings, keep your back flat so your entire body is neutral and straight. Do three to four rounds of 10 repetitions.
Squats are a good way to strengthen and tone up quads, hamstrings, calves, and your glutes. It’s also a core strengthener, improves mobility in your hips and ankles, and more. Do four rounds of 12 repetitions.
Bulgarian Split Squat
We tend to neglect single leg exercises, but they’re some of the best ways to individually strengthen your legs. The Bulgarian Split Squat can be done using a chair in your home. We’re all weaker on one side than the other, and by strengthening both sides, not only are you building sturdier legs, stronger hips, you’re improving your balance as well. Do 4 rounds of 10 repetitions per leg.
The Dead Bug
The Dead Bug is an excellent exercise to warm up and strengthen your core. It teaches you how to resist extension to protect the lower back. It looks simple, but the challenge is to make sure your knees don’t go past your hips and that you avoid overextending your lower back. It doesn’t take long before you feel it in your abs! Do 10 reps per side for 3 rounds.
Planks are a surefire way to build up your core strength in a way that traditional crunches and sit ups can’t achieve. All you need is a yoga mat or soft surface to support your forearms. The key here is to make sure your elbows are in line with your shoulders and your butt is squeezed tight to avoid your hips from sinking. Aim for four rounds, holding the plank for 30 to 35 seconds each time.
It’s easy as adults to forget how to crawl the way we did when we were toddlers. However, the Bear Crawl is an excellent exercise that targets your core, shoulders, arms, chest, and more. The key to this exercise is to keep your back flat and your knees must remain hovering above ground, as you keep your core tight during the movement. Crawl back and forth in the same space for 30 seconds at a time with 10 seconds of rest in between for 4 rounds. You will automatically feel the full body effects of this simple-looking yet challenging exercise.
The average fitness junkie will tell you that burpees are an exercise that they love to hate. The good news is it’s a great way to boost your endurance and works you upper body, lower body, and core. Do as many repetitions as possible for a minute and rest for 30 seconds. Repeat four times.