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Full Body Home Workout for Weight Control
Calisthenicmovement•Processed: Mar 03, 2026
8-minute workout video. Strength, Cardio, Low Impact. targeting Full Body, Core, Legs, Arms, Back. medium intensity. helps with Weight Control / Fat Loss, Cardiovascular Endurance, Muscle Strength.
⏱️ Key Moments
Summary:The workout includes ten bodyweight exercises targeting various muscle groups, designed for home use without equipment. It emphasizes proper form and safety throughout.
🏃 Guide
This video is designed for individuals looking to improve their fitness without leaving home. It addresses the challenge of getting fit with limited space and equipment.
Benefits
Improves cardiovascular endurance
Enhances muscle strength
Step-by-Step Guide
1
Jumping Jacks
Start with feet together, jump while spreading your legs and raising your arms. You should feel your heart rate increase. Ensure to land softly to protect your joints.
2
Pike Walks
Begin in a plank position, walk your feet towards your hands while keeping your hips high. Feel the stretch in your shoulders and core. If you feel strain, bend your knees.
3
Push-Ups
Start in a plank position, lower your body until your chest nearly touches the ground, then push back up. You should feel your chest and triceps working. Keep your body straight.
4
Side Plank Raises
Lie on your side, lift your body off the ground using your forearm, and raise your hips. Feel the engagement in your obliques. If needed, start on your knees.
5
Knee Raises
Using two chairs, lift your knees towards your chest while supporting your body. You should feel your core working. Ensure your back is straight.
6
Rows
Using a sturdy piece of furniture, pull your body towards it while keeping your elbows close. Feel your back muscles working. Ensure the furniture is stable.
7
Swimmers
Lie face down and alternate lifting opposite arms and legs. You should feel your back and glutes engaging. Keep your neck neutral.
8
Reverse Plank Bridge
Sit with your legs extended, place your hands behind you, and lift your hips. Feel the stretch in your shoulders and core. If you can't lift fully, reduce the range.
9
Squats
Stand with feet shoulder-width apart, lower your body as if sitting back into a chair. You should feel your quads and glutes working. Keep your knees behind your toes.
10
Lunges
Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Feel the stretch in your legs. Ensure your front knee doesn't go past your toes.
Safety Notes
Avoid if you have severe joint pain or instability. Consult a physician if you have any chronic conditions.
Duration: 8m 11s
Difficulty: Easy
Intensity: Medium
Suitable for: Limited Mobility level
Suitable Conditions
ObesityHypertensionDiabetes
Therapeutic Goals
Weight Control / Fat LossCardiovascular EnduranceMuscle Strength
⚠️ Caution
Consult your doctor if you have: Osteoarthritis
🚫 Contraindications
Avoid this workout if you have: Chronic Back Pain / Disc Herniation
Equipment Needed
🏋️ None🏋️ Chair
Primary Focus
💪 Full Body💪 Core💪 Legs💪 Arms💪 Back
Category
StrengthCardioLow Impact
⚠️ Workout Safety Tips
Low impact movementsIncludes rest periodsAvoid holding breathChair modifications available
Tags
#8 min#quick#short#Strength#Cardio#Low Impact#beginner#None#Chair#Full Body#Core#Legs#Arms#Back#medium