Home exercise routine requiring only seven moves and a 30-minute time investment promises to enhance your metabolism in the comfort of your own residence
In the quest for a convenient and efficient workout routine, a beginner-friendly home exercise regimen has emerged. This 20-25 minute workout requires no equipment, targets multiple muscle groups, and is designed to engage compound moves for an effective full-body training session.
The workout begins with a five-minute warm-up, either jogging in place or doing jumping jacks to raise the heart rate. This helps to prepare the body for the upcoming exercises.
The main part of the workout is a circuit, which is repeated 3-4 times. The circuit includes bodyweight squats, push-ups, planks, and glute bridges. Each exercise is performed for 12-15 repetitions, followed by a 20-30 second hold for planks.
Bodyweight squats target the quads, glutes, and hamstrings, while push-ups focus on the chest, shoulders, triceps, and core. Planks strengthen the core and stabilizer muscles, and glute bridges are particularly beneficial for the glutes and lower back.
Rest periods of 30-60 seconds are taken between rounds to allow for recovery.
This routine is ideal for beginners due to its use of simple, low-impact exercises with natural movement patterns. The difficulty can be easily scaled, for instance, by performing knee push-ups instead of traditional ones.
The workout concludes with a five-minute cool-down, which includes static stretches to help the body recover and prevent soreness.
Maintaining a calorie deficit is essential for weight loss, and this can be achieved by monitoring food intake using calorie counting tools like YAZIO. Focusing on eating nutrient-dense foods, such as protein, vegetables, wholegrains, and healthy fats, is recommended for healthy weight loss. Avoiding processed foods and sugary snacks can help manage calorie intake effectively.
In addition to the exercises mentioned above, the workout also incorporates the side lunge, which moves the body in a sideways motion and targets the glutes and inner thighs. The step-in-out burpee, a full-body movement that combines strength and cardio, is also included. This exercise requires a jump for an extra challenge.
The high knees exercise, which engages the core and leg muscles, boosts cardio and heart health, making it a valuable addition to the workout. The modified shoulder tap exercise, which builds strength in the shoulders, upper back, and core, rounds out the workout.
According to Marathon Handbook and BetterMe, bodyweight squats and push-ups are foundational compound exercises that engage multiple muscles and can be done at home without equipment. Adding planks and glute bridges helps engage the core and posterior chain, providing a well-rounded workout.
In conclusion, this 20-25 minute no-equipment workout combining squats, push-ups, planks, and glute bridges in circuits offers an effective full-body beginner workout focusing on compound moves and muscle engagement. By incorporating a calorie-conscious diet and regular exercise, individuals can work towards their fitness goals from the comfort of their own homes.
- To ensure effective weight loss, use a calorie-counting tool like YAZIO to monitor food intake and focus on eating nutrient-dense foods such as protein, vegetables, wholegrains, and healthy fats.
- For a more challenging workout, the step-in-out burpee, which combines strength and cardio, requires a jump and is included in the routine along with the high knees exercise that boosts cardio and heart health.
- According to Marathon Handbook and BetterMe, maintaining a fitness-and-exercise regimen that includes foundational compound exercises like bodyweight squats, push-ups, planks, and glute bridges contributes significantly to a health-and-wellness routine.
