💪 Full Body Workout at Home – Exercises & Diet
Full body workout is perfect for weight loss, muscle gain, belly fat reduction, and overall fitness. You can do it at home without any equipment. This guide covers exercises, weight-wise plan, timings, and diet tips.
📌 Why Full Body Workout?
- Targets multiple muscles in one session → saves time.
- Helps in fat loss and calorie burn.
- Builds strength, stamina, and core stability.
- Reduces belly fat, arm fat, and thigh fat.
- Beginner-friendly and can be done at home.
🏋️♂️ Best Full Body Exercises
| Exercise | Target Muscles | Sets x Reps | Level |
|---|---|---|---|
| Jumping Jacks | Full body warmup | 3 x 30 sec | Beginner |
| Push-ups | Chest, Arms, Core | 3 x 10-15 | Beginner – Advanced |
| Squats | Legs, Glutes | 3 x 12-15 | Beginner |
| Mountain Climbers | Core, Shoulders, Cardio | 3 x 20 | Intermediate |
| Plank | Core, Abs | 3 x 30 sec hold | Beginner |
| Burpees | Full Body + Cardio | 3 x 10 | Advanced |
📊 Weight Wise Recommendation
| Weight Range | Workout Suggestion | Duration |
|---|---|---|
| 50 – 60 Kg | Body toning + light cardio | 25-30 min |
| 60 – 75 Kg | Fat loss focus + strength | 30-40 min |
| 75 – 90 Kg | HIIT + full body circuit | 40-50 min |
| 90 Kg + | Low-impact cardio + modified full body | 20-30 min (start slow) |
⏰ Best Time for Full Body Workout
- Morning empty stomach → Best for fat burning.
- Evening → Strength & stamina building.
- 4–5 days a week recommended.
🥗 Diet Plan for Full Body Workout
| Meal Time | Diet Suggestion |
|---|---|
| Pre-Workout | Banana + black coffee / oats + nuts |
| Post-Workout | 1 glass milk + handful chana / protein shake |
| Lunch | Brown rice + dal + sabzi + salad |
| Dinner | Roti + paneer/chicken + green veggies |
🏅 Benefits of Full Body Workout
- Faster fat loss & calorie burn.
- Improves muscle strength & flexibility.
- Boosts heart health & stamina.
- Time-saving – one workout covers entire body.
- Reduces belly fat, arm fat, and thigh fat.
Note: Consistency + proper diet = best results. Drink 2–3 liters of water daily. Avoid junk food and sugary drinks.
🎯 Conclusion
Full body workout is a perfect home workout plan for beginners and advanced fitness enthusiasts. Start simple, progress gradually, and combine with a clean diet to achieve the best results.
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