To stay fit and healthy, you really don’t necessarily have to work up a sweat several times a week at the gym.
It is very easy to train at home and you don’t even have to spend a lot of money on it. If you want, you can also just use your own body weight for your workout or order a few small pieces of equipment for your home. We show you how it works.
Our tips for training at home
What are the benefits of exercising at home?
Exercising at home has many advantages. First of all, you save yourself the ride to and from the gym . Moreover, you can try new exercises at home quietly. The often less clean showers are also no longer a problem. And the money you save on a subscription can be spent on healthy food, such as chia seeds or home fitness equipment.
How do you train at home?
Of course it is also important to start with a good warm-up at home. Jumping jacks , skippings , sprints and knee lifts on the spot or loose stretching exercises are very suitable for this.
Once you have warmed up properly, continue with your normal workout. How you organize the training at home is entirely up to you. With or without equipment, 3-day split , 4-day split , HIIT or Tabata training, it doesn’t matter.
The most important thing is to determine your goal, whether it be muscle building or weight loss, in advance. Then you can adjust your training and nutrition accordingly. For example, use our free calorie calculator to find out how much you need to eat every day to reach your goal.
Do you want to know more about yourself and your body? Then try our free Body Check . There you will receive interesting information for your training. For example, which foods can help you achieve your goals.
Fit without equipment
It is no problem at all to train at home without equipment and only use your own body weight. Even without equipment, you can easily build muscle and lose weight in the long term . Exercising with your own body weight also has an advantage over weight training.
Because in bodyweight excercises you usually train multiple muscle groups at the same time , this training not only strengthens your muscles, but also improves your coordination skills. This means that you learn to move more effectively and use your body in a more targeted manner .
In order to train effectively without equipment, you must first learn a few basic exercises and then build on them to make your training more complex over time. The basic exercises of bodyweight training are squats, push-ups, sit-ups, planks, and pull-ups .
Once you have mastered these 5 basic exercises with your own body weight, you will notice that your movements and also your posture improve automatically . It is also said that the body becomes more economical.
What devices do I need to train at home?
What equipment is important for home training depends on your personal training level and your goals. Whether you want to gain muscle or lose weight by exercising at home also plays a role in the choice of equipment. In principle you do not need any equipment , but it can sometimes be useful. That is why we have made a selection of the 5 essentials for training at home.
A yoga mat should be at the top of your list for a workout within your own four walls. Especially when warming up and mobilizing, a yoga mat is a lot more comfortable than your hard floor.
The kettlebell is a real all-rounder for functional fitness training. If you want to train at home to build muscle, a kettlebell is a good choice.
The classic among home fitness equipment is a real evergreen, and for good reason. With adjustable weights you can use them effectively for a long time to promote muscle building.
A good addition to normal abdominal muscle training is the abdominal roller, which strengthens your entire torso and improves your coordination.
The pull-up is a very effective bodyweight exercise, especially for your biceps and back. To do this exercise, a pull-up bar at home is highly recommended. If you can’t do pull-ups yet, you can also use power bands for support in the beginning.
Training at home is not only about the best exercises, but also about the right nutrition . You need high-quality proteins for optimal muscle building . Whey Protein is ideal for sustainably maintaining and building muscles and convinces with an excellent amino acid profile.
Exercising at home is a good alternative to the gym. It saves you costs and with a little experience you can make your training at home very versatile.