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Working out regardless of the weather and opening times, no queues at the equipment, no travelling - numerous advantages speak in favour of working out within your own four walls. However, very few people have the space for fitness equipment or the desire to spend the money. Of course, it's also possible to train at home without equipment, but is it just as effective as training in the gym? We'll show you what's important when working out at home!
Table of contents:
- Training at home or in the gym?
- Home workout without equipment: How to improve your training!
- The seven best exercises for your home workout
Train at home or in the gym
The biggest advantage of training at home is the time savings. There's no need to travel, look for a parking space or wait for public transport. The workout is also usually completed more quickly as there are no waiting times. At the same time, you are flexible in terms of time and can train late at night, early in the morning or on public holidays. However, those who like to train in company are better off at the gym. Another disadvantage is the lack of support from a trainer. Home training on equipment is therefore only recommended to a limited extent for beginners. The technique and execution should already be right. In addition, the relatively high purchase costs of the equipment and space requirements are always offset by cheaper gym subscriptions. Although there are many arguments in favour of a home gym, it is therefore not a real alternative for most people.
Many people still want to enjoy the benefits of training within their own four walls and simply train without equipment. Bodyweight, freeletics, calisthenics ... - training with your own weight is all the rage. But can you get your body in shape in the same way as in the gym?
Home workout without equipment: how to improve your training!
As a general rule: Any workout is better than no workout. You can stay fit and build muscle even without equipment. A major advantage of bodyweight exercises is that, in addition to building muscle, they also promote coordination and flexibility. Critics, however, often emphasise that the training resistance is limited to the body weight and that it is not possible to increase the training stimulus with weights.
However, the training stimulus can also be increased with bodyweight training, for example by varying the exercises or increasing the number of repetitions. Weight waistcoats, kettlebells, barbells and dumbbells are also inexpensive to buy and don't take up much space. This allows you to make your training more effective and increase the training stimulus through targeted isolation exercises with different weights. If you are short on time and want to gain muscle mass quickly, you should try HIT training. Here you can find out more about it.
In addition to building muscle, your home workout should also include cardio units. Therefore, supplement the exercises with endurance units such as jumping rope, burpees, jumping jacks, mountain climbers or a short, intensive sprint unit.
The seven best exercises for your home workout
Push-ups
Nothing beats push-ups. Push-ups are the classic home exercise and rightly so. They are considered themost effective full-body exercise and yet are easy to perform. There are also numerous variations such as diamond and wide-armed push-ups or for beginners with lowered knees. If the normal push-ups are too boring, single-arm or handstand push-ups offer challenges.
Squats
Squats are a must because they not only train your bum and legs, but also your stomach. There are also numerous different versions of squats. If you want to increase the intensity of this exercise, use a kettlebell or barbell to help.
Lift-ups in the home workout
You shouldn't do without a piece of training equipment at home: The pull-up bar. In contrast to our push muscles, which we can train with numerous exercises (e.g. push-ups and dips), the pull muscles are often neglected in home workouts. If you can't do a pull-up (pull-up) yet, start by placing a chair or stool underneath you and give your legs a little help. If you are already a pro, you can increase the level of difficulty with one-handed pull-ups.
Pistol squats during your home workout
The back of the thigh (our leg biceps or leg flexors) is often neglected when training at home. A good exercise to train these specifically is one-legged squats (pistol squats). The training stimulus is increased by going deeper into the squat. Beginners who find the exercise too difficult should first try a deep two-legged squat.
Single leg bridges
The single leg bridge (single leg bridge) not only trains the back of the thighs, but also gives you a toned bum. The exercise can be varied, for example by raising the upper body or legs.
Dips
Dips are an essential part of arm training. Your triceps do the main work here. Variations for beginners/advanced users: It's easier if your legs are bent. Harder with straight legs.
Planks during a home workout
The classic forearm support (plank) utilises almost all body muscles and should therefore not be missing from any home workout. The numerous variations (e.g. side plank, reverse plank, plank jacks) ensure that there is never a dull moment.
