FULL BODY WORKOUT AT HOME FOR BEGINNERS | 10 Minute Full Body Exercises | No Equipment | HealthifyMe

Summary

Join 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

00:00

🏋️‍♀️ 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.

05:01

🤸‍♂️ 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.

10:02

🧘‍♀️ 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.

Keywords

💡Full body workout

A full body workout is a type of exercise routine that targets all major muscle groups in the body. In the context of the video, this refers to a series of exercises designed to engage the entire body, promoting overall fitness and muscle toning. The script mentions eight different exercise movements that constitute this full body workout, such as quick feet, skipping, and squats, each aimed at different muscle groups.

💡Beginners

The term 'beginners' refers to individuals who are new to exercise or are starting out with a fitness routine. The video is specifically tailored for this audience, ensuring that the exercises are accessible and manageable for those who may not have prior experience with more advanced workouts. The script emphasizes the adaptability of the exercises, allowing beginners to perform them without specialized equipment.

💡Home workout

A home workout is an exercise routine that can be performed in one's residence, typically using minimal or no equipment. The video script highlights that these exercises can be done 'at home', making it convenient for viewers who may not have access to a gym or prefer to exercise in a familiar environment. The exercises described, such as butt kicks and lunges, require no special equipment, exemplifying the home workout concept.

💡Exercise movements

Exercise movements refer to the specific physical activities performed during a workout. The script outlines eight different movements that are part of the full body workout, each with a unique set of muscle groups they target. For instance, 'quick feet' is a movement that involves rapidly moving one's feet to improve agility and coordination.

💡Equipment-free

An equipment-free workout is one that does not require any special exercise machines or tools. The video emphasizes that these exercises can be performed 'without any equipment', making it an inclusive and accessible fitness option. This is particularly beneficial for those with limited resources or space, as it allows them to engage in a comprehensive workout regardless of these constraints.

💡Squat

A squat is a fundamental strength training exercise that primarily targets the muscles of the lower body, including the quadriceps, hamstrings, and gluteal muscles. In the script, squats are described as a movement where one sits back as if in a chair and then stands up, emphasizing the importance of maintaining proper form to effectively engage the targeted muscles.

💡Push-ups

Push-ups are a common bodyweight exercise that strengthens the muscles of the chest, shoulders, and triceps. The video script provides instructions for performing push-ups, noting the importance of keeping the elbows tucked in and maintaining a straight body line from head to toe. This exercise is part of the full body routine, highlighting its versatility in targeting multiple muscle groups.

💡Planks

Planks are an isometric exercise that engages the core muscles, as well as the shoulders and arms. The script describes two types of planks: elbow planks and high planks. Both variations are designed to strengthen the abdominal muscles and improve overall stability. The video emphasizes the importance of maintaining a straight line from head to heels and keeping the hips low to effectively perform this exercise.

💡Sit-ups

Sit-ups are an exercise that targets the abdominal muscles. The script instructs viewers to lie back and fold their legs, then sit up while exhaling, and lower back down slowly. This exercise is part of the video's routine to work the entire abdomen, with the script suggesting that a slower pace can increase the effectiveness of the exercise.

💡Calories

Calories are a measure of energy, and in the context of fitness, they refer to the energy expended during physical activity. The script suggests that by performing this full body workout, viewers can 'burn calories', which is essential for weight management and improving overall health. The video implies that regular exercise, combined with a protein-rich diet and sufficient rest, can contribute to a leaner and stronger physique.

💡Rest

Rest is an essential component of any fitness routine, allowing the body to recover and repair muscles after exercise. The script advises viewers to give their body 'sufficient rest' to recover well, which is crucial for preventing injury and promoting muscle growth. Adequate rest is highlighted as a key factor in the effectiveness of the workout routine.

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

videos in the new coming weeks healthify

me is going to be your perfect companion

to guide you through perfect health

whether it's to lose weight get diet

plans and nutrition tips handle medical

conditions like diabetes thyroid

hypertension to build muscle or to just

get into perfect shape if you have not

subscribed already go hit the subscribe

button and press the bell icon to stay

tuned to healthify me's youtube channel

if you have not yet followed our channel

go hit the follow button and stay tuned

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

friends and family save it either to

your watch later or create a new

personal playlist

subscribe to the healthify me channel if

you haven't already hit the bell icon to

never miss a video from us thank you for

watching

[Music]

you