Sweaty at home full body workout

Forget driving to the gym today. This sweaty at home full body workout is designed to hit all your major muscle groups, get your heart pumping and make your muscles burn.

You don’t need to look for parking, or wait in line for machines. Working out at home can keep your muscles lean and strong just as well. There’s no room for excuses here because this at home full body workout takes less than an hour from start to finish. Bonus: you can sweat as much as you need to, there is no one watching you in the comfort of your own home.

How to do my sweaty at home full body workout

Equipment needed:

  • mat
  • dumbbells
  • step or bench (a couch works too)

Warm up

Do each exercise for 30 seconds.

Butt kickers

  1. Start in a standing position with your feet hip width apart and your arms bent at 90 degrees by your sides.
  2. Kick your right heel up behind you as far as you can towards your butt.
  3. Follow with your left heel kicking it up behind you and towards your butt.
  4. Repeat the motion continuously alternating feet as if you were running in place.

High knees

  1. Start in a standing position with your feet hip width apart.
  2. Jogging in place lifting each knee 90 degrees or higher.
  3. Continue without pausing for 30 seconds.

Side Shuffle

  1. Start in a squatting position with your feet shoulder width apart, your knees bent, hips pushed back and your back straight.
  2. In a continuous motion, shuffle your right foot to the side and follow with your left. Repeat this step for about 10 steps and then travel in the opposite direction.

At home full body circuit

Do 3 rounds of the below circuit. For an extra challenge, do a 4th round.

24 Walking lunges (alternating sides)

  1. Start in a standing position with your feet hip width apart.
  2. Take a big step forward with your right foot bending your knee at 90 degrees in front of you.
  3. Lower your body until your left knee almost touches the ground behind you.
  4. Pushing through your heels, step your left foot forward returning to standing position with your feet hip width apart.
  5. Alternate movements between each leg.

12 Curl and press

  1. Start in a standing position with your feet hip width a part with a dumbbell in each hand down by your sides palms facing forward. Keep a slight bend in your knees.
  2. Curl the weights up towards your shoulders by bending your elbows.
  3. Rotate the weights outward as you press the dumbbells straight up fully extending your arms with your palms forward.
  4. Rotate back down bringing your arms back down to a curl position, with the dumbbells at shoulder height, elbows bent and palms facing towards you.
  5. Lower the dumbbells back down to the sides of your body slowly until your palms face forward returning to the starting position.

20 Speed skaters

  1. Start in a standing position with your feet slightly wider than shoulder width apart with your arms by your sides.
  2. Bending your right knee, swing your left leg behind your right leg in the air behind you, with both arms swinging to the left to follow.
  3. Switch legs in a continuous motion, leaping to your left leg, keep your knee bent, swinging your right leg behind your left leg. Swing you’re your arms to the right following the direction of your leg.
  4. Continue jumping backing and forth between each leg in a continuous motion.

30 Bicycle crunches

  1. Lay down on your back and bring both of your feet up off the floor bending your knees at a 90 degrees angle. Place your hands behind your ears with your elbows pointed outward.
  2. Lift your shoulders and head up slightly engaging your abdominals.
  3. Start by moving your right knee in towards your shoulder and extending your left leg out straight. At the same time, lift your upper body, rotating your left elbow towards your right knee.
  4. Return to starting position, and continue with your other leg.
  5. Move your left knee in towards your shoulder and extend your right knee out straight. At the same time lift your upper body rotating your right shoulder towards your left knee.
  6. Return to starting position.
  7. Do this movement in a continuous motion without pausing.

10 Step ups (with knees up)

  1. Start by facing a bench or chair. With your back straight, plant your right foot firmly on the bench keeping your knee at 90 degrees.
  2. Push through your right heel to thrust your body up and balance with your left knee at 90 degrees in the air.
  3. Lower yourself back down to the starting position keeping your weight in your right heel.
  4. Continued your repetitions, and then move on to your opposite leg.

12 Dips

  1. Using a bench or a couch sit close to the edge and place your hands palms-down on either side of your hips.
  2. With your knees bent at 90 degrees, slide your butt off the bench using your arms to support your upper body.
  3. Bending your elbows lower your body until your arms are parallel with the floor.
  4. Push through the palms of your hands to straighten your elbows and back into the starting position.

20 Spiderman planks

  1. Start in a plank position with your wrists in line with your shoulders. Your legs should be extended out behind you, with your feet slightly apart. Be sure to keep your back flat.
  2. Starting with your right knee, bring it up towards your right elbow as far as you can, and then bring it back down behind you.
  3. Next with your left knee, repeat the same motion, bringing it up towards your left elbow as far as you can, and back down behind you.

Love your #innerbabe

This at home full body workout is a major timesaver. You can stick dinner in the oven then do your workout before you’re ready to serve it up. You’ll be hitting your goals in no time. Have more questions? Head over to my Facebook page and join our community of inner babes.

How do you make time for fitness when you have a busy schedule? Share your tips with us in the comments below.

And don’t forget to drink water once you’re done this at home full body workout. Hydration is key after a sweaty session!

2016-12-06T14:49:13+00:00 December 6th, 2016|Move|