25 Minutes- Equipment- free full body workout at home!
25 Minutes- Equipment-free full-body workout at home!
4. Hand circle 
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Only know basic? And don't know which exercises are the best for your daily home work out? No problem here's a list of Exercises for your daily 25 Minutes- Equipment-free full-body workout at home.
No, doubt workouts are mostly done in the gym or in a fitness studio but sometimes you can't go to your fitness studio there could be a variety of reasons for Ex, maybe you are on a vacation, your fitness studio is closed or you have no equipment. But there should be no excuses when it comes to your fitness that's why I have brought a full-body workout plan for you that will challenge your whole body. If you want to know more about workout then you can click on the link.
The workout plan below has a list of exercises for your whole body that will not take a single piece of equipment and which will complete in just 25 minutes. Many of you are beginners here so as you are a beginner I will include a Beginner level that will help you so much.
Before you do these workouts make sure you have done Warm-ups that are listed below so, that your body becomes stretchable and your blood circulation can increase.
Warm-up
Do every warm-up for 30 seconds and do them as fast as possible.
- Jumping Jack
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Procedure
- At first, stand straight with joining your legs.
- Now, jump with making your legs apart from each other and make sure your hands go upward with your legs.
- Come in the same position as described in the first step.
2. Swing legs (forward and side)
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Procedure (forward)
- Stand stright with making your torso tall and stright.
- Now, swing your right leg as far as it will go without bending it to focus on the movement of the hip.
- Do the same with your left leg.
Procedure (side)
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- Stand with feet hip-width apart.
- Stand on your left leg and straighten your right leg.
- Make your right leg outside as far as possible then swing back it towards your body.
- When this process is completed do the same with your left leg.
Note: Do each procedure for 30 seconds.
3. Lunge
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Procedure
- Keep your upper body straight with shoulder, back and chin up.
- Step forward with your one leg until your both knees are bent.
- Now, you can do the same with your other leg.
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Procedure
- Stand with your feet shoulder-width apart and extend your arms parallel to the ground or floor.
- Circle your arms forward using small motions.
- Slowly make your circle bigger until you fill a stretch in your triceps.
- Do it for 15 seconds then do anti-clock vice for 15 seconds.
Full body workout plan
- Push up
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Procedure
- Lie down on your stomach but make sure that your hands and toes only touch the or ground or floor.
- Make your upper body to go down with bending your Elbow.
- Now, make your upper body goes upward by straightening your hands.
- Repeat it for 30 seconds and then rest for 15 seconds.
Beginner level- You can do push on your knees.
2. Squad
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Procedure
- Stand with your feet a little wide from each other with toes facing front.
- Drive your hips back by bending your knees.
- Sit into a squat position making your chest up and back flat.
- Push through your heels to come back to the starting position.
- Repeat it for 25 seconds and rest for 15 seconds.
Beginner level- Do it slowly slowly with giveing rest to your legs.
3. Steam Engine
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Procedure
- Stand on your feet with shoulder-width apart. Place your hand behind your head.
- Raise your knee up, In the same way, bring your elbow towards your knee and don't bend your waist while doing this process.
- Do the same with your other leg.
- Repeat it for 30 seconds and rest for 15 seconds.
Beginner level- Do it only for 20 seconds.
4. Jumping Jack
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Procedure
- At first, stand straight with joining your legs.
- Now, jump with making your legs apart from each other and make sure your hands go upward with your legs.
- Come in the same position as described in the first step.
- Repeat it for 30 seconds and then rest for 10 seconds.
Beginner level- You can repeat it for 25 seconds.
5. Plank
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Procedure
- Get into the position of a push-up, But this time put only the forearm and toe on the ground or floor.
- Your glutes should be squeezed and your abdominal should be tight.
- Keep your neck and spine straight.
- Hold this position for 45 seconds to 1 minute and then rest for 20 seconds.
Beginner level- As you are a beginner you should hold this position for a minimum of 15 seconds.
6. Glute bridge
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Procedure
- Lie down on your back on the ground or floor.
- Now, bend your knees and feet flat. Keep arms on the site with your palms down.
- Lift your hips up until your knees, hips and shoulder form a line.
- Hold this position for at least 2 seconds before making your back down.
- Repeat it for 30 seconds and rest then for 15 seconds.
Beginner level- You can reduce its time by 20 seconds.
7. Toe touch
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Procedure
- Stand on your right leg and raise your left leg up.
- With your left leg make your right hand to touch your toe make sure while touching your toe your leg and hand should be straight. This complete 1 rep.
- Repeat the same with your right leg and touch the toe with your left hand.
- Do it for 1 min and then rest for 20 seconds.
Beginner level- Do it only for 30 seconds.
8. Mountain climber
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Procedure
- Put your both hands and knees on the ground or floor.
- Place your knee behind your right hand and then extend your left leg behind your left hand.
- Now, switch your legs with keeping your hands in the same position.
- Switch your legs back and forth twice, such that your right leg is again close to your right hand.
- Repeat it for 30 seconds and then rest for 10 seconds.
Beginner level- You can do this workout as per your speed.
9. Superman
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Procedure
- Lie on your stomach on the ground or floor, head in a neutral position and your arms should be extended over your head to a straight line from your fingers to your toes.
- Now, light your arms and legs off to the ground, squeeze your butt muchels as you lift.
- Hold this position for 3-4 seconds and repeat it for 40 seconds and then rest for 10 seconds.
Beginner level- Repeat this only for 20 seconds.
10. Plank
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Procedure
- Get into the position of a push-up, But this time put only the forearm and toe on the ground or floor.
- Your glutes should be squeezed and your abdominal should be tight.
- Keep your neck and spine straight.
- Hold this position for 45 seconds to 1 minute and then rest for 25 seconds.
Beginner level- As you are a beginner you should hold this position for a minimum of 15 seconds.
11. Knee tap
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Procedure
- Stand on your legs and bend your left knee, keeping your upper body straight.
- Your hands should be in that position in which they touch with your knee every time when they come up.
- Down your left leg and raise your right leg up and your right hand should come in touch with your Knee when it comes up.
- Repeat this for 45 seconds and then rest for 15 seconds.
Beginner level- Repeat this only for 25 to 30 seconds.
12. Pendulum lunge
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Procedure
- Stand on your feet together, arms down by your sides.
- Step forward with your left leg bring your right knee towards the ground or floor.
- Push through the heel of your foot to return to the position of standing, without pushing, and do a reverse lunge.
- Keep your back straight, chest lifted and your butt should be engaged.
- Now, your legs are forming two 90 degrees angle but this time to bring your left knee towards the ground or floor.
- Repeat this for 45 seconds. Then, do the same process with your right leg for 45 seconds and then rest for 30 seconds.
Beginner level- Move slowly as per your comfort.
13. Bicycle crunches
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Procedure
- Lie down on your back and lift your upper body up and your hands should be behind your head.
- Bend your knees and bring your knees towards your chest.
- Lift your shoulder off the ground or floor and try to touch your elbow with your knees.
- Repeat this for 45 seconds then and rest for 20 seconds.
Beginner level- Repeat it only for 25 seconds.
14. Push up
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Procedure
- Lie down on your stomach but make sure that your hands and toes only touch the or ground or floor.
- Make your upper body to go down with bending your Elbow.
- Now, make your upper body goes upward by straightening your hands.
- Repeat it for 30 seconds and then rest for 10 seconds.
Beginner level- You can do a push-up on the knee.
15. Blast off push-up
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Procedure
- Start in a high plank position with your palms flat on the floor, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you, and your core and glutes engaged.
- Bend your knees and push your butt back toward your heels, and then explode from that position back to a high plank and immediately bend your elbows and bring your chest toward the ground to do a push-up.
- Push back up to high plank, maintaining a strong core and flat back. This is 1 rep.
- Repeat it for 45 seconds and then rest for 15 seconds.
Beginner level- drop your knees when you feel for it.
16. Plank shoulder touch
Procedure
- Start in a push-up position with making your feet hip-width apart.
- Touch your right shoulder with your left hand with making your whole body straight.
- Now, touch your left shoulder with your right hand. This complete 1 rep.
- Repeat it for 30 seconds and then rest for 10 seconds.
Beginner level- Repeat it only for 20 seconds.
Workout benefits
The workout is the best way to stay healthy and become physically fit. But there are many more benefits of workout some of them are listed below:
- It makes you strong to fight with many diseases.
- It makes your brain sharp and healthy.
- It helps you to control your body weight.
- It helps you to manage your blood sugar.
- It provides strength to your muscles and bones.
- It improves your sleep.
- It also help to live longer.
If you want to know more about workout benefits in detail than you can click on the link below.
Yoga is also very important for us it not only makes us fit but it also makes us healthy and it has many benefits for our physical and mental health and because of this we should do yoga every day so, if you want to know Top 15 yoga Asanas that you must do daily then you can click on the link below:-
So that seat for today guys if you like this article that plz leave a comment for us and do share it with your friends and family.
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