All of us know we should do full body work out every day to have a healthy and attractive body. Hitting a gym for many of us is far from reality. So here we have an awesome workout routine that you can do at home. Best part is this full body will not take you more than 5 minutes. If you are not a regular workout person, still no problem as this routine is a good full body workout for beginners too. This set of exercises work equally well for both men and women.
How to go about it?
The workout routine consists of 10 exercises each for 30 seconds. There is a resting time of 10 seconds after every exercise.
So let’s begin
We will start our routine with some warm up. Warming up of body is very important prior the exercises. It reduces the chances of injuries. For our warm up we will do some low jumps for 30 seconds and then jumping jacks for another 30 seconds. We can move your arms forward and sideways also. After this we can take 10 second rests
Now we are ready to start our routine full body workout:
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Start doing pushups and continue for 30 seconds. If you are a beginner you can start doing pushups by bending your legs and touching your knees to the yoga mat and slowly move your upper part of the body.
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This image shows pushup for beginners.
2) Back Extensions
After taking rest for 10 seconds, the next exercise which is to be done is back extension. Back extensions strengthen the lower back.
Start with lying on your stomach and stretch your arms in the front.
Now lift your legs and arms together and start moving your arms to and fro. As the arms move forward they stretch and as they come closer to body they bend at elbows and you look down. Continue for 30 seconds.
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Back extension for beginners
For beginners they can keep their arms raised by the side of their body and bent at the elbows. Now move the arms up and down along with the head
3) Diamond pushups
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After back extensions are done take a rest of 10 seconds. Our next is diamond pushup which is an advance version of normal pushups.
First keep your hands in diamond shape on your mat, lower yourself to the ground and push back up. This targets your abs as well as chest.
Beginners can bend their knees and let them touch the mat and then do pushups.
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You can take 10 second rests and get ready for squats. In your squats as you come down your arms can come in front and as you stand erect the arms can come down. If you are a beginner then keep your arms straight, hands in front and come in squat position. Continue for 30 seconds.
5) Calf Raises
Relax for 10 seconds after the previous exercise and start calf raises
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Keep your hands on the waist and start moving your ankles up and down. If you are a beginner then you keep your arms open and do it. Continue for 30 seconds.
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Crunches are very effective and also important part of full body work out for beginners.
They are quite effective for toning abdominal muscle without engaging the hips. The beginners can do it without holding their head and keeping their arms on the mat
7) Running plank
Crunches will be followed by 10 seconds of rest and then comes the running plank which is 7th in the list of our 5 minute full body work out every day. Start by getting into solid plank position then start moving your legs for running planks. The beginners can be in the plank position with their hands on the mat in front of the body and fingers interlocked. Continue this exercise for 30 seconds
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Again after 10 seconds of rest the next exercise of the routine that we will do is burpees.
Burpees are super versatile and are very effective exercise that can be done as full body workout every day. It suits all fitness level hence can be a very good full body workout for beginners. Do this for 30 seconds and then rest.
You can repeat this exercise routine if you have more time or do multiple sets of exercises. Keep a resting time of 2 minutes in between the sets.
This routine is very good for those who do not have access to gym or are too busy to go there.