We’ll show you the best workouts to burn fat and strengthen your whole body, all without equipment and as a beginner. Then we’ll show you a program you can do in 15 minutes, with all the exercises mentioned and the number of repetitions you should do to feel better and improve your body. Are you ready?
20 Days Full Body Workout Challenge for Beginners – Lose Fat (Belly, Abs, Waist) at Home – No Equipment Required.
Jumping Jack
This exercise that will allow us to work several parts of the body, but above all it will give us that intensity factor that we are looking for if we want to define or lose weight. Many athletes often use it as a warm-up to warm-up quickly.
Knee push-ups
Still lack the strength to do push-ups? Don’t be worried, you’d better do this. The kneeling variation will allow you to improve your strength and practice this amazing exercise if you are a beginner. To do this exercise, get on your knees and place your hands on the floor with a position wider than shoulder width apart and your arms outstretched. Descend until almost touching your chest on the floor and ascend again in the same way.
Squats
Definitely one of the most popular exercises in the fitness community. Squats have a ‘magical’ feeling of working your leg muscles great, of course, only if you do it correctly. To do this, stand up straight with your feet slightly wider than shoulder-width apart and slightly rotated outward. Extend your arms forward (it will help improve your balance). Lower yourself down while bending your knees and bringing your hips back, at least until your legs are parallel to the floor. Return to the starting position, propelling yourself with your quads.
Now that your squat is perfect, practice with a little weight without losing technique. Let’s go!
Walking Lunge
The slightly more advanced variant of the squats are the strides, lunges or walking lunges as they are commonly called. It incredibly works the glutes and quads, and in general the whole leg. The Kardashian’s should do this exercise instead of having so many surgeries.
No doubt, lunges are challenging for beginners, but over time the determination and strength you gain from performing this exercise greatly improves the way you perform them and of course, the muscle gains.
Donkey kick
For fans of having an admirable butt, the donkey kick is an excellent exercise. With knees and hands on the floor (shoulder width apart), we bring one leg backwards with the knee bent and squeezing the buttocks. Subsequently, we return to the starting position. You can alternate repetitions or do the whole series with one leg and then the other.
Glute-Bridge
Lie on your back, place your arms along the body, legs bent at the knees. As you exhale, lift your pelvis. Tighten your gluteal muscles and hold for a couple of seconds. Lower your pelvis slowly.
Bent Leg Side Kick
Get on all fours, take your leg bent at the knee to the side. Lift it until you feel your hip lift with it. Then straighten it again and return to the starting position.
Plank
The buttocks do not stand out unless we have a flat stomach or, well, marked to highlight that peculiarity. That is why we now enter the plank exercises for abdomen: the favorites of many but also the most hated by others, because of the challenge of doing them.
Bicycle Crunches
Bicycle crunches, or air bike crunches, are extremely intense for beginners but also extremely effective when you want to build abs of ‘steel’. They work the entire rectus abdominis and obliques. Just look at them, they’re amazing.
Cross Body Twisting Crunch
Finally an exercise is a good idea for those who find the air bike too difficult. Lifting your knee towards your face and with your hands clasped behind your head, you will achieve a movement that will exercise your abdomen and obliques. What do you think?
Full body workout at home
We’ll show you a couple of full body workouts at home with two different goals: 1. to lose weight and gain strength and 2. to strengthen muscles and tone up.
1. Lose weight
Perform each exercise on the list below once for 45 seconds, rest 15-30 seconds, and move on to the next exercise.
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- Jumping jack
- Knee push-ups
- Squats
- Walking lunge
- Donkey kick
- Glute bridge
- Bent leg side kick
- Plank
- Bicycle crunches (You can replace it with twisting crunch, if the first one is very demanding)
- Cross body twisting crunch
2. Strengthen muscles
Complete each exercise in the following list once for 1 minute, rest 20 to 45 seconds and move on to the next exercise. You can use some weight if you are already experienced to maximize gains.
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- Jumping jack
- Knee push-ups
- Squats
- Walking lunge
- Donkey kick
- Glute bridge
- Bent leg side kick
- Plank
- Bicycle crunches
- Cross body twisting crunch
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