6 BEST AT HOME TOTAL BODY WORKOUTS
I’d like to share with you what I think are the best total body workouts you can do at home.
I have a short amount of exercise time scheduled in my days. Therefore, I need my workouts to be short and effective. This usually means I like my workouts to include both strength and cardio at the same time and working as many muscle groups as possible.
Effective. Short. Get the most bang for your buck.
This list contains six of the best ways to do total body workouts at home with minimal to no equipment.
6 BEST AT HOME TOTAL BODY WORKOUTS
Of course, I have to include kickboxing. It’s my love. I frequently write about how awesome it is and how you can do kickboxing workouts at home. So, I’m a little bias.
Seriously, though. Kickboxing is a cardio and resistance total body workout that improves strength, flexibility, coordination, balance, cardiovascular, stress reduction and self-defense skills. Plus, it increases energy levels.
Oh, the incredible benefits to kickboxing goes on and on. It’s simply a kickass total body workout that you can do at home. There’s nothing like pounding on a bag. Even shadowboxing is incredible.
- KETTLE BELLS
Kettle bell workouts use full body movements to qualify for that total body workout requirement. Swinging that heavy bell around is strength training and cardio work. Additionally, it’s cardio without those traditional high impact moves.
The design of the kettle bell forces your body to use stabilizer muscles. Something that doesn’t happen with traditional weights or machines.
Kettlebell training actually makes real life normal activities easier because your body must work as a unit to complete functional moves. I’d like my normal activities to be easy. Yes, please.
- BEACHBODY ON DEMAND
Beachbody on Demand is not one form of exercise or workout. It’s thousands of workouts that you can do at home or wherever you have streaming capability.
It’s a library of over 1400 different workouts and workout styles. Some require equipment. Some require a towel. You can stream whatever workout fits your needs for that day at a time convenient to you. It’s every available group exercise class in your own home.
I’m a huge fan of Beachbody on Demand and use it regularly. There are so many short total body workouts to choose from. I love that I don’t have to buy a complete exercise program and limit myself to that program. I can mix them up.
I do workouts from T25 for full body cardio. I do Core de Force for a fun kickboxing and core workout. I love 21 Day Fix. I’ve done 22Minute Hard Corps, Yoga, PiYo, Cize and Turbo Fire. There are too many options to list!
The best thing is that you can get all these Beachbody on Demand workouts at home for about $10 a month plus a 30 day free trial! That is way cheaper than most gym memberships.
This is the most expensive biggest piece of equipment I will ever recommend. But if you have the money and the space (and want to work HARD), get a VersaClimber.
Holy crap is a VersaClimber a tough workout. It’s a vertical climber type machine. The VersaClimber website claims “Research proves working out on a VersaClimber for just 20 minutes burns more fat and calories than your typical ‘lower body only’ tradmills, ellipticals, steppers and spin bikes while producing excellent overall aerobic fitness – from head to toe in the least amount of time.”
I think it works! In 20 minutes, I’d be dying but I just climbed the Sears (Willis) Tower. I did big steps to work my butt more. I did short steps to rev up the heart rate even more. I did more with my arms; more with my legs. I would jump on the VersaClimber for a 3 minute cardio burst in between strength training circuits.
Unfortunately, I had to sell my VersaClimber because I moved and no longer had the space for it. Oh, but I wish I had it back.
I am a HUGE fan of planks.
Planks fit into this list for several reasons. They work the upper and lower body as well as the core making them a total body workout. Planks can be done anywhere. Plus, there are SO many different variations of planks. I’ve created a few different workouts just using planks.
Now, you may be wondering how planks are cardio workouts. Well, as I mentioned, there are many plank variations. Some of these variations require you to move (spiderman plank). Some require you to move fast (mountain climbers, plank jacks). And when you combine these different planks into a total body workout, it becomes not just isometric and strength training but also cardio conditioning.
I am NOT a fan of burpees. Not because they are not a great exercise. But because they ARE a great exercise and they can be HARD.
You are doing so much in one burpee it’s no wonder they are a total body workout all on its own.
With just one burpee (that includes the push-up and jump) you work your arms, chest, core, quads and hamstrings as well as your butt. It’s your one stop shop for a total body cardio and strength training workout.
The burpee is a functional exercise which means in addition to meeting your weight loss and fitness goals you’ll also feel stronger doing everyday activities.
Since you can do these in the comfort of your home, you can throw up in the comfort of your own bathroom too. Jokes. Really. I jest.
All jokes aside. Burpees will increase your fitness level tremendously and I’ve created a challenge to help you do that.
Technically, swimming can’t make this list. If only those Endless Pools came standard in every house. Like a kitchen. A house needs a kitchen. A house should need an Endless Pool, too.
If you have easy access to a pool, I would add swimming to your workout schedule. It’s an incredible total body workout. You’ve got a low-impact, resistance and cardio conditioning, endurance training workout rolled into one 30-minute session.
Back when I was training for my TKD blackbelt, I noticed my running was better/easier when I was also swimming. I sucked at/hated running.
There you have it. The six total body workouts that I think are the best to do at home when you want short and effective.
TRACK YOUR HEALTH & FITNESS GOALS!
Are you keeping a nutrition and fitness journal? Research shows that by keeping a food and fitness journal, writing down your workouts and what you eat, you lose more weight and reach your goals quicker. Fitbook is an awesome journal that provides tips, motivation and plenty of space to reflect and document things that inspire you. I use this to help plan my workouts and my meals. I love the extra tips it offers regarding healthier food and fitness options.
DO YOU WORKOUT AT HOME?
As always, please remember that I am not a medical professional, personal trainer or certified instructor… I’m just a hard hitting girl wants to be healthy and strong! Before you begin any fitness or nutrition program, please consult your physician!
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