wanna impress everyone with your body?..here is 1 week challenge for you

here are 7 out standing workouts for you(without equipment)to do in quarantine.this time people are not able to go to morning walk,gym,yoga classes ,dance classes any to their respective fitness field.
i insist you to take this 1 week fitness challenge!

yeah you heard this right.
try this workout for 1 week and challenge anyone to do it with you. and then share the results on the social media..

exciting right?....i knew it..let's come to all workouts one by one






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1. Squats 

Squats are another home workout idea that strengthens your core and balance. Moreover, doing this lower body weight exercise at home is good for toning your glutes maximum..

Directions: 

1. Widen your feet parallel to your shoulder and extend your arms in front of you.
2. Bend your knees and your hips slightly and then do the traditional squat position.
3. Push up using your heels and repeat. 
   

   2.Plank

   
   
   For an easy exercise at home, go for planks. Planks are a great exercise for core strengthening, especially if you’re seeking a challenge. Moreover, you can try several variations of this home workout to suit your fitness needs.
   
   Directions: 
   1. Lie on the ground in a push-up position.
   2. Next, balance your body on your elbows.
   3. Finally, hold this position for about 30 seconds.
   You can attempt planks in intervals and in between other exercises. Hold the position for 30 seconds and slowly try to increase it to a full minute.
   
   

   
   

   
   

   
   

   
   

   3.skip ropes.
   
   
   
   
   
   Here are four HIIT workouts that use a jump rope and body weight moves that will push your cardio to the next level. Skip as many times as possible using proper form in the allotted time. Repeat each circuit five times.
   
   

   4.Dancing
   
   

   Working out doesn't need to feel forced. If you love to boogie on the dance floor, dancing is a great way to get your heart rate up and burn some calories.

   Stick on your favorite album or create a playlist of your favorite songs and get moving!

   If you're a particularly smooth mover with experience, why not watch some music videos and try to learn the routines?

   A huge trend at the moment is the app Tik Tok.

   The app is full of users all doing the same viral dance routines- most notably the Foot Shake.

   
   

   Look into it and get practicing!

   
   

   
   

   
   

   
   

   
   

   5. Crunches 
   

   Crunches are another important exercise for your abs that should be added to your home workout. Not, of course, to be confused with squats, doing crunches is one of the most effective body weight exercises to strengthen your body core.
   
   Directions: 

   1. Lie on the floor and rest on your back. Ensure that your knees are bent, and feet are touching the floor.
   2. Put your hands behind your head and then lift both your chest and your legs slightly but leave a gap between them.
   3. Go back to the starting position and repeat.

   Do this exercise for 15 repetitions and rest for at least one minute.  

   
   

   
   

   
   

   6. Stationary Lunge
   

   If you’re looking for a home workout with a focus on glutes, stationary lunges might be of interest to you. This lower body weight exercise also provides strength to your calves and improves balance.
   
   Directions: 

   1. Stand up straight and split your right leg behind with your left leg forward. It should look like you’re preparing to run.
   2. Place your hands on your hips. Bend your right leg, leaving a little gap between the floor and the knee.
   3. Subsequently, switch your legs and do the same.

   
   

   
   
   7. Jumping Jacks
   
   
   this is also one of the best cardio workout.it comes under HIIT. it has many benefits.
   
   1.Burn Your Calories 
   2. A Happy Heart, A Healthy You
   
   3.Tone Up Your Muscles
   
   
   4.Stressed? Jump Up, Ease Your Stress Out..Simple