10-Minute Full Body Workout Routine without any Equipment
Some people are highly mistaken when they think that working out is only possible when you hit a gym or have good gym equipment for training. But what if we tell you that you can build your home workout routine with no equipment required? Yes, it is possible because there are many exercises designed by fitness experts to help people work on their overall fitness without spending much on equipment or taking out time to visit the gym.
There are many kinds of aerobic exercises, yoga poses, and strength training exercises that you can include in your daily routine to improve your fitness. However, it can be a bit difficult to design your at-home workouts with so many options for workouts. That's why we have put together easy full-body workouts to help you tackle daily life stress and maintain fitness too without any equipment.
Best Workouts without Equipment to do Under 10 Minutes
If you have less time and more fitness goals to achieve, you need workouts that you can easily add to your daily routine without compromising on the results. That's why we have compiled a list of some workouts that you can do in under 10 minutes at home, irrespective of your fitness levels. Here are a few workouts that you should try for improving your fitness:
1. Burpees
The very first workout on the list is burpees. It is one of the most popularly heard of but underutilized workout routines. This full-body workout engages multiple muscle groups in the body and allows your body to function smoothly. If you're looking for a convenient exercise routine that requires no equipment and helps to build strength, improve endurance, and enhance cardiovascular fitness, then this one is a great option.
By dedicating a few minutes of your day to this workout, you can burn calories faster and strengthen your arms, shoulders, and core all at once. For this exercise, you just have to begin by squatting and placing your hands on the floor, then jumping on your feet into a plank position, and repeating the exercise for several reps. This exercise is suitable for beginners and individuals at higher levels of training, as it helps to improve athletic performance.
2. Squat and Jump
The squat and jump combination is a full-body workout for beginners. By alternating squats and jumps, individuals can easily enhance their explosive power and target both upper and lower body muscles. To get this exercise right, individuals should begin with low and fast squats and then proceed with 2 squat jumps to enhance the intensity. Because squats are low intensity and squat jumps are a little bit harder, it recreates the effect of high-intensity training.
Overall, with a few minutes of this exercise, people can target and define the thigh muscles, enhance athletic performance, and build core strength. Unlike the exercises with equipment, you do not need to focus on a lot of complex details. It also improves cardiovascular fitness by improving lung capacity.
3. Bicycle Crunches
Are you running short on time for an outdoor cycling session? Or you do not have an exercise bike for training? Then you can work your way around with bicycle crunches. To get the best results out of this exercise, lie down on your back and bring your legs to a basic tabletop position. Then, put your hands and elbows behind your head and replicate a cycling motion with your legs as you perform upper-body crunches.
This exercise offers multiple advantages, including improved flexibility and stability. With this one workout, you can also reduce lower back pain, strengthen the core muscles, and target the obliques and deep abdominal muscles without much effort. Just add a few tips from this exercise into your routine, and you can notice visible changes within a few days.
4. Standing Ab Twists
Next among the list of full body workouts for home without any gym accessories is the standing ab twist. Unlike the complicated training routine that requires you to maintain a right form, for this exercise you just need to keep your feet a little distance from one another and twist your body.
By repeating this exercise with a full range of motion, you can not only target your core muscles but also tone your muscles without lifting heavy weights. In addition to this, this exercise also helps to achieve 6-pack abs and enhances body posture as well as balance. Overall, with this functional movement, you can improve flexibility and potentially improve your breathing.
5. Stationary Lunges
The last one on the list of full body workouts is the stationary lunge. This exercise is performed exactly like the regular lunge, but you do not have to have a round for this exercise. You can stand in one spot and repeat the movement several times while targeting the lower body and lower abdomen muscles.
An exercise like this is a really good way to speed up recovery post an injury because it mimics the motion of climbing, walking, and running. To try out different variations, you can perform plyo lunges. The plyo lunges require more energy and intensity in comparison to the stationary lunges, which can make it slightly difficult for people who are just beginning with fitness training.
Conclusion
At times, working out without equipment might seem challenging. However, the exercises mentioned in the blog are proof that you can improve your fitness without equipment. Instead of endlessly tiring your body, you can use easy functional movements to build endurance and strength.
One thing that you should definitely keep in mind while building a daily workout routine is exercises that you can perform on a daily basis. If you get the exercise right and have the dedication to train for around 30 minutes every day, you can see yourself transform that too without investing heavy amounts in gym memberships.
FAQs
Q. What are some good no-equipment workouts?
Ans. Other than the exercises mentioned above, push-ups, planks, frog squats, wall situp, and jumping jacks are some no-equipment workouts.
Q. How long does a full-body workout take?
Ans. A good full-body workout consists of a variety of exercises that can be done in 30 to 60 minutes without overexerting the body.
