Looking for the full body blast workout to try at home? If yes, then you sure will find this article helpful. While having a busy schedule might mean not being able to hit the gym and make use of certain equipment to help you with your weight loss goals – five rounds of this routine will give an efficient full-body workout that’s well-suited to the great indoors — and it takes 15 minutes max! All you need is a little floor space, a mat and your own body weight to work a variety of muscle groups and raise your heart rate. Read on to find out more on the best full-body blast workout you can do at home.
1. Man Makers
Man makers are squats and planks combined into a flow — a challenging cardio drill that builds upper- and lower-body strength at the same time.
How to do:
- Stand with your feet shoulder-width apart. Drop down into plank position.
- Bend one elbow and raise one arm to a 90-degree angle (as if you were holding a dumbbell) while supporting yourself with the other.
- Lower your hand back down and raise the other arm in the same way. Place your hand back down on the ground and jump forward, raising yourself into a squat with your hands in fists near your shoulders.
- Return to standing, raising your arms straight up above your head, hands still in fists.
- Repeat five times per round.
2. Plank with Altering Toe Touches
How to do:
- Assume the plank position. Lift your right leg slightly and slide it out to the side.
- Tap that toe to the ground then bring your legs back together into a plank.
- Do this move again with the left leg and continue to alternate.
- Doing 10 reps on each side per round will actively engage your arms, shoulders, chest, core and legs.
3. Single-leg Hip Raises
How to do:
- Lie flat on your back. Place your arms at your sides with the palms down.
- Bend both knees with your feet flat on the ground. Bend your left knee into your chest and flex your right foot.
- Raise your hips off the ground by pushing through your right heel. Raise and lower your hips, hugging your knee in the whole time.
- To fully engage your glutes, thighs and hips, do 15 reps of these on each side per round.
4. Side Forearm Bridge
How to do:
- Lie on your left side with your torso raised and supported by your left forearm, bent at the elbow.
- With your right arm either around your waist or extended to the ceiling, keep your feet and legs straight and stacked on top of each other.
- Raise your hips into a side forearm plank.
- Keeping your core tight, lower your hips so that they hover just above the ground.
- Continue lowering and raising for 10 reps on each side.
