FULL BODY WORKOUT AT HOME FOR BEGINNERS | 10 Minute Full Body Exercises | No Equipment | HealthifyMe
Summary
TLDRJoin Meghna for a beginner-friendly full-body workout at home, requiring no equipment. This session includes eight exercises like quick feet, skipping, butt kicks, squats, lunges, push-ups, planks, and sit-ups, each performed for 45 seconds. Aim for 3-5 rounds per session to boost intensity. Healthify Me offers guidance on health, nutrition, and fitness, encouraging viewers to subscribe for more valuable content.
Takeaways
- 😀 This is a beginner-friendly full-body workout designed to be done at home.
- 🏋️♀️ The workout consists of eight different exercise movements targeting the entire body.
- ⏱ Each exercise is performed for 45 seconds, focusing on quick, efficient movements.
- 👟 The first exercise, 'Quick Feet', involves moving your feet as fast as possible to warm up.
- 🤸♂️ 'Skipping' is the second exercise, which can be done with or without a jump rope to engage the legs.
- 🍑 'Butt Kicks' targets the glutes and requires kicking one leg back while standing.
- 🧍♀️ 'Squats' are included to work the legs, with a focus on proper form and engagement of the glutes.
- 🚶♀️ 'Lunges' are performed to strengthen the thighs, glutes, and hamstrings, alternating legs for the duration.
- 🤲 'Push-ups' are next, working the arms, chest, and shoulders, with an emphasis on maintaining a straight body line.
- 🧍♂️ 'Planks' are incorporated for core and shoulder strength, with options for high or elbow planks.
- 🧘♀️ The workout concludes with 'Sit-ups' to engage the entire abdomen, focusing on controlled movements.
- 🔁 The workout can be repeated in 3 to 5 rounds for increased intensity and calorie burn.
- 🍽️ A protein-rich diet, hydration, and adequate rest are recommended for optimal recovery and results.
- 📢 The channel, Healthify Me, offers a variety of content including workouts, diet plans, and health tips.
Q & A
What is the main focus of the video?
-The main focus of the video is a full-body workout at home for beginners, led by trainer Meghna from Healthify Me.
How many exercise movements are included in the workout?
-The workout includes eight exercise movements.
What is the first exercise movement demonstrated in the video?
-The first exercise movement is called 'quick feet,' which involves moving the feet very quickly for 45 seconds.
Can the exercises be performed without any equipment?
-Yes, the exercises can be performed without any equipment and can be done anywhere.
What is the purpose of the 'skipping' exercise in the workout?
-The 'skipping' exercise is designed to warm up the body and synchronize arm and leg movements without the need for a jump rope.
What does the 'butt kicks' exercise target?
-The 'butt kicks' exercise targets the glutes and is performed by kicking back one leg at a time while keeping the hands on the glutes.
What is the correct form for performing squats as described in the video?
-For squats, the correct form involves placing feet shoulder-width apart, pointing toes outward, pushing hips back, bending knees, and standing up straight while keeping the chest out and abs tight.
How does the video guide viewers to perform lunges?
-The video instructs viewers to perform lunges by stepping back with one foot and alternating legs, keeping the chest upright and focusing on balance.
What is the importance of maintaining proper form during push-ups as mentioned in the video?
-During push-ups, it's important to keep the elbows tucked in, maintain a high plank position, and ensure the abs are tight to work the arms, shoulders, and chest effectively.
What are the two types of planks suggested in the video?
-The video suggests doing either an elbow plank or a high plank to work the abdomen and shoulders.
How does the video conclude the workout session?
-The video concludes with sit-ups, which work the entire abdomen, and then provides recommendations for adding the workout to a personal routine, along with dietary and rest advice.
What additional advice does the video provide for enhancing the workout's effectiveness?
-The video suggests repeating the rounds of the workout and performing three to five rounds to increase intensity, along with a protein-rich diet, hydration, and sufficient rest.
Outlines
🏋️♀️ Full-Body Workout Introduction
The script introduces a home-based full-body workout for beginners led by trainer Meghna from Health Defy Me. The workout consists of eight exercises targeting the entire body without the need for equipment. The first exercise, 'Quick Feet,' is demonstrated, which involves moving the feet quickly for 45 seconds with a specific stance and technique. Emphasis is placed on staying light on the feet and maintaining proper form.
🤸♂️ Skipping and Butt Kicks Exercises
The script continues with the second exercise, 'Skipping,' which is performed without a jump rope, focusing on synchronizing arm and leg movements. The third exercise, 'Butt Kicks,' targets the glutes by kicking backward with light steps and keeping the hands on the glutes. The trainer advises on maintaining a light step to avoid knee pain and offers modifications for those with limited mobility.
🧘♀️ Squats, Lunges, and Push-Ups
The script describes the fourth exercise, 'Squats,' which work the legs and involve sitting back as if sitting on a chair. The fifth exercise, 'Lunges,' targets the thighs, glutes, and hamstrings, with instructions to maintain balance and not rush the movements. The sixth exercise, 'Push-Ups,' works the arms, shoulders, and chest, with a focus on proper form and breathing techniques.
🏋️♀️ Plank and Sit-Ups for Core Strength
The seventh exercise, 'Planks,' is detailed, which strengthens the abdomen and shoulders, with options for high plank or elbow plank. The script emphasizes maintaining a stable form and offers advice for those who find it challenging. The final exercise, 'Sit-Ups,' targets the entire abdomen, with instructions to perform the movement slowly to maximize effectiveness. Modifications such as 'Crunch' are suggested for those who find sit-ups difficult.
🌟 Workout Conclusion and Healthify Me Promotion
The script concludes the workout and encourages viewers to incorporate it into their routine multiple times a week for a month, suggesting increasing intensity by repeating rounds. It advises on a protein-rich diet, hydration, and adequate rest for recovery. The script promotes Healthify Me's YouTube channel for more content on workouts, diet plans, and wellness, inviting viewers to subscribe, hit the bell icon, and share the video.
Mindmap
Keywords
💡Full body workout
💡Beginners
💡Home workout
💡Exercise movements
💡Equipment-free
💡Squat
💡Push-ups
💡Planks
💡Sit-ups
💡Calories
💡Rest
Highlights
Introduction to a full-body workout for beginners by Health Defy Me.
Meghan introduces herself as the trainer for the session.
Eight exercise movements designed to work on the full body.
Quick Feet exercise for 45 seconds to warm up and engage the lower body.
Skipping exercise without a jump rope to improve coordination.
Butt Kicks exercise for 45 seconds to target the glutes.
Squats exercise to work the legs, focusing on form and depth.
Lunges exercise for 45 seconds to engage thighs, glutes, and hamstrings.
Push-ups exercise targeting the arms, shoulders, and chest.
Planks exercise for core strength and stability.
Sit-ups exercise to work the entire abdomen.
Advice on customizing the workout for personal fitness levels.
Encouragement to repeat the workout for increased intensity.
Recommendations for a protein-rich diet and sufficient rest for recovery.
Invitation to subscribe to the Healthify Me YouTube channel for more content.
Call to share the video and create a personal workout playlist.
Closing remarks thanking viewers for participating in the workout.
Transcripts
hi everyone i hope all of you all are
doing well welcome to this exciting full
body workout at home for beginners by
health defy me
[Music]
my name is meghna and i will be your
trainer for today to take you through
this full body workout which can be done
at home in today's video i will be
showing you eight exercise movements
that will work on your full body you can
perform these exercises anywhere without
any equipment without any delay let's
begin our workout all right guys we're
going to get into our first movement for
today which is called quick feet like
the name suggests we're going to move
our feet very very quickly for 45
seconds right so you start with your
feet about hip to shoulder width apart
push your hips back and bend your knees
ever so slightly you can interlock your
fingers in the front or move them while
you move so you're here and you're
slowly just going to keep moving your
feet as fast as possible so let's do
this for 45 seconds in three
two
one and let's go
as quickly as you can
stay light on your feet
good job
that's it keep working
good stuff
almost there
and
time nice job all right guys we're
getting into our next movement which is
skipping but we're going to be skipping
without a jump rope right if you want to
add a jump rope of course you can so you
keep your feet about hip width apart
imagine as though you're holding a
skipping rope and then jump over right
just try to synchronize your arms and
your feet if you can so let's do this
together 45 seconds in three two one and
let's go up
again you want to try and stay light on
your feet don't stomp your feet or hurt
your knees
nice and light we're just getting warmed
up
don't forget to also move your arms
good stuff
keep breathing
and
time nice work guys all right guys we're
going to get into our next movement
which is butt kicks you're going to
stand with your feet about hip width
apart palms placed behind your glutes
and kick back now if you don't have the
mobility to reach your butt that's fine
you can just go nice and easy but we're
going to try and go for 45 seconds okay
let's do this together three two one and
kick back
again here staying light on your feet
nice work
it's okay if you're moving around a
little bit
just focus on
kicking back
and
time
nice work guys
the next movement we're going to get
into is squats this movement works your
legs
in this movement you're going to start
by placing your feet shoulder width
apart toes pointed outward imagine as
though you're sitting back into a chest
so chest out push your hip back bend
your knees stand up straight we're going
to now go for 45 seconds let's do this
together in three two one let's go
keep your chest up and abs tight
you can always add a weight to make this
movement a little more difficult
when you're pushing up try to push up
using your heels
get in nice and deep
if you have any knee pain you can go for
a more shallow squat
time
good stuff guys before we move any
further let me tell you that we have
just started creating brand new content
and we will be uploading these new
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to healthify me from here we're going to
move into lunges this movement works
your thighs your glutes as well as your
hamstrings so you can start at the top
of your mat with your feet together keep
your chest upright and look forward from
here take a quick step back nice and
long kick off and back in the front
back
and in the front we're going to keep
alternating legs for 45 seconds let's do
this together in three two and one
step back
breathe out
good
with all these movements it's important
that you go at your own pace
don't rush any movement
if you find that balance is a problem
look at one point that isn't moving
and keep your focus there
you don't have to touch your knee to the
floor but if you are it's all right
good work guys
nice big steps
keep your chest up
and last one
good stuff
nice work guys now we're going to get
into push-ups push-ups works your arms
entirely the front of your shoulders and
your chest we're going to get down onto
the mat for this movement you're going
to start with your palms shoulder width
apart directly under your shoulders from
here getting into a high plank position
you go all the way down or as low as you
can and press back up when you press
back up remember to breathe out elbows
are never flaring out tucked back in the
entire time let's do this together 45
seconds in three two
one let's go down
and press up
try to keep your abs nice and tight
foreign
and time
nice work guys let's move on to our next
exercise all right guys we're now going
to get into planks you can do an elbow
plank or a high plank whichever one you
prefer this movement not only works your
abdomen but also works your shoulders so
let's get into it you start with your
elbows directly under your shoulders
step back onto your toes and try and
keep your hips nice and low we're going
to keep staying here for 45 seconds so
let's do that together in three two one
up and hold
try to stay nice and stable it's okay if
your belly is vibrating that's
completely normal
if you feel tired just drop your knees
and then come back up
keep your focus directly on the mat
don't look up don't look in
good stuff
and time
really good job guys all right for our
last movement today we're going to end
with sit-ups sit-ups works your entire
abdomen so you can start the movement by
lying back and folding your legs you can
extend your arms up in front of you or
behind your head to support your head
from here all you're going to do is sit
all the way up breathe out and come down
nice and slowly we're going to do this
for 45 seconds let's do this together
arms up or behind your head in three
two one and let's go
breathe out
and come down nice and slowly
try not to use momentum
the slower you go the more effective it
will be
squeeze your abs breathe out
nice and easy
if you're finding sit-ups too difficult
you can just opt for crunches
and time
nice work guys that was a really good
job the full body workout at home for
beginners is now done add this to your
own personal playlist and come back to
do this workout three or four times a
week for a month you can repeat the
rounds of the workout and perform three
to five rounds to increase the intensity
this will help you burn calories and get
you leaner and stronger you can
supplement this workout with a protein
rich diet drink good amount of water and
give your body sufficient rest so you
can recover well
let us know in the comments how you
found today's workout stay tuned to the
healthify me youtube channel for more
content on workouts diet plans weight
loss medical wellness and much more
share this video across with your
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subscribe to the healthify me channel if
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watching
[Music]
you
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