Every fitness enthusiast’s goal is to do a workout for the whole body, but at times, it is difficult to accomplish due to lack of equipment or crunch of time. But this problem can be solved by a simple workout which requires no equipment, just a mat and needs 15-20 minutes of your time. All the following exercises can be done using your body weight and involve working out of the full body. Here’s what you need to do.

1. Squats– Stand with your feet shoulder-width apart. While keeping your back straight, sit back and down as far as you can comfortably go without letting your knees extend past your toes. Hold this position for 5 seconds and then stand up. Repeat 10-15 times. This exercise directly works your Hamstrings and glutes.
2. Rear Lunges with front leg raises– Stand with feet hip-width apart, hands on your hips. Take a step backward with the right foot, lower your body to the floor by bending your knees. Ensure to keep your knee above your ankle. Return to a standing position and lift the same leg in the front with the knee bent at 90 degrees. Repeat 10 times on each side. This exercise targets your quads, hams, and glutes.
3. Superman’s– Lie with your face down and arms and legs outstretched. Lift your arms, head, upper back, and legs few inches off the floor. Hold for 10 sec and go back to the starting position. Repeat 10 times.
4. Bird Dog Exercises-Go on to your hands and knees, keeping your shoulders over your hands and your knees spaced hip-width apart. Simultaneously straighten and raise your left leg and right arm, keeping your pelvis and shoulders in a neutral position. Hold for 5-10 seconds and go back to the starting position. Repeat 10 times on each side.
5. Bridging-This exercise helps to build strength in your glutes and lower back. Start with supine lying with knees flexed together and pointing towards the ceiling, arms by your side with palms facing down. Inhale and push through your heels, lift your lower back and hips, so that the whole body from knees to shoulder is aligned in a slanting line. Your body must be resting on your upper back and shoulders. Hold for 10-15 seconds and repeat ten times.
6. Thoracic extension exercises– Lie down on your stomach with your hands under your shoulders. Raise your upper body onto your elbows while keeping both forearms and hips relaxed on the ground. Hold for 10 seconds and return slowly. A more advanced step involves raising your upper body onto your hands rather than forearms. Do 10 repetitions.
7. Jumping Jacks– Stand with your feet together and hands at sides. Jump your feet wider than hip-width apart, and bring arms up to clap hands overhead. Jump your feet back together and bring your arms to your sides to return to starting position. Repeat 20-30 times.
8. Planks-Alternating between the low plank and high plank by pushing off from the floor is a good strengthening workout.
9. Push ups-Get on your hands and toes, with feet slightly apart and whole body aligned in a straight line. Keeping your core tight, lower your body by bending the elbows to 90 degrees. Then push back up through your hand to the starting position. Do 10-15 reps.
10. Step up– It’s like stepping up and down a bench. The height of the bench should be of knee height. To begin with, you can do step up on a low height stool. Bring your right foot up, then left foot up to stand on the bench. Lower the left foot down and then the right foot and repeat. Do 20 step-ups.
11. Burpee- Start in a standing position with your feet hip-width apart. Squat down and put your hands on the ground, kick your legs straight out behind you and do a push-up. Then tuck your feet under you and explode up, jumping vertically with arms stretched overhead. Land lightly on the balls of your feet with your knees slightly bent. Repeat 5-10 times.

This full-body workout at home will help you gain strength, flexibility, and endurance. Do give it a try and stay healthy and strong.

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