The Best Home Workout for Total Body Strength Training
If you want to build muscle, the best way to go about it is by completing a full-body strength workout. That means hitting every muscle group in the body and performing high reps to challenge yourself while still getting the muscles a sufficient amount of fatigue to grow stronger and build bigger muscles. This type of workout is also great for those who are time-crunched and can’t make it to the gym as often as they would like to.
However, if you’re not ready to get the equipment and space necessary to create a full-body strength workout at home (or even if you are), there is another option: do a short, but effective, total-body at-home workout that can be done in under 30 minutes. These efficient workouts typically involve compound exercises, which are exercises that target multiple muscles at once, such as the chest press or squat to overhead press. They also tend to focus on big movements and weights that can be performed with greater repetitions than isolated exercises, such as leg extensions or bicep curls.
The key to this type of workout is ensuring that you have a good warm-up before you begin your strength training. The best way to do this is by doing some form of cardio, such as running or jumping rope. This will help to prepare the muscles you’re going to train, prevent injuries, and increase the calorie burn.
Once you’ve completed your warm-up, you can start to perform the bodyweight strength circuit. This will take you through a few rounds of different exercises, which will target your legs, arms, core, and abs. The first round will consist of a series of movement patterns that you can do with your own bodyweight, such as push-ups, burpees, and explosive high knees. The second round will include a few moves that you can do with some sort of resistance, such as squat to overhead presses and wood chops.
This type of workout is especially great for runners who want to strengthen their core and minimize rotational movements while running, says Hnatiuk. These types of exercises will help them run faster, longer, and reduce the risk of injury.
Another advantage of this type of workout is that it helps to prevent overtraining, since you’re not targeting one muscle group too much or too little each week. Studies show that training a muscle group about two or three times per week is optimal for hypertrophy, as it allows the muscles to be trained, recover, and then be trained again in a cyclical fashion. This will allow for a proper adaptation of the muscles and lead to bigger, better results in the long run.
Milena Estêvão is a YouTuber passionate about sharing her experiences (challenges, successes and motivations) in the fitness activities she is involved in.
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