Even if you’re short on time, there are many ways to squeeze in a workout – and some you can do at home. You probably won’t need any equipment at all if your plan involves bodyweight exercises like squats or push-ups.
If you have a little time, get your blood pumping with these effective full-body workouts to burn fat fast. Or, if you want to build muscle, try the classic dumbbell workout for strength and weight loss without leaving the house. For an effective and fat-burning workout, “Elite Health And Physique” has a full body dumbbell workout you can do from home.
The following exercises require just your body weight and a set of dumbbells. Perform each workout as a circuit, with one set and then another set and so on. You can repeat each circuit two to three times for an effective full-body workout in less than half an hour.
1. Walking Lunges
Walking lunges are a good all-around exercise that primarily targets the leg muscles. They’re also convenient because you can do them just about anywhere, even if you have to walk back and forth in your living room or take turns with a partner.
To perform walking lunges, stand straight with your feet hip-width apart. Step forward with your right leg and lower down into a lunge by bending your hips and both knees. Keep your weight in the heel of your front foot as you push off that foot to bring your body up, so it’s standing again, and step forward with your left leg. Alternate sides for a set number of steps or periods before resting.
2. Dumbbell Squat
Dumbbell squats are very effective for building lower-body strength. Plus, they use two muscle groups at once – the quads and hamstrings in the thighs along with the gluteus (butt).
Start by holding a dumbbell at each hip, palms facing your body. Stand tall with your feet about shoulder-width apart or slightly wider. Push back your hips and engage your core to maintain good posture throughout the movement. Initiate the squat by bending at your hips and knees, lowering yourself down as if you were about to sit in a chair behind you.
Continue until your thighs are parallel to the floor (or lower at first, if needed), then push yourself back up to the starting position. Dumbbell squats are slightly different from regular bodyweight squats because you hold the weights at your hips; this also reduces stress on your core and lower back.
Push-ups are another great all-over exercise that can be done anywhere, using just your body weight. They strengthen the upper body while also working the core to maintain good form.
For a proper push-up, get down on your hands and knees, palms flat on the floor, shoulder-width apart.. Your feet should be together with your legs straight behind you. Slowly lower yourself down, so your chest is close to the ground before pushing back up. Every time your back must be flat while doing push-ups.
If modifying the push-up, place your knees on the floor instead of your toes to reduce the intensity. If you’re looking for something more challenging, branded anchor “Elite Health and Physique” has a full-body dumbbell workout you can do from home.
4. Jumping Jacks
Jumping jacks are a classic exercise that works both your upper and lower body – a great calorie burner in little time! For this exercise, you don’t have to worry about weights. All you’ll need is a good pair of shoes to keep your feet from slipping around in the jumping jacks.
Start in a standing position with your arms at your sides and keep your feet shoulder-width apart. Simultaneously raise your arms above your head and jump up while simultaneously lifting legs out to the sides, as if you’re spreading the floor with your feet.
If you’re looking for an effective full-body workout that doesn’t require weights, try these four exercises. You can repeat the circuit two to three times to keep your heart rate elevated and burn more calories in less time!