Training at home: the best tips and exercises for a home workout

Training at home
Training at home

If you want to know How to do Training at home this is the right place. First of all, I want to talk about something Training at home. when we are questioning anyone, why are you not workout at home? he/she say:

I have no time. The weather is too bad. I don’t have any equipment. In addition, fitness studios are closed due to Corona, and, besides, none of this does me any good. This is only a fraction of the excuses for not having to go to sport again.

However, many of these excuses do not count if the training can be carried out comfortably from home – and for the most part without having to buy expensive sports equipment. In this article, you will not only learn the advantages and disadvantages of home workouts but also get equipment tips and a handful of exercises included.

The essentials in brief

Home workout is the English term for training at home. This workout includes many different types of exercise, and different exercises can be varied with or without exercise equipment.

The home workout is a good alternative to the expensive gym, but not every house has the conditions for long-term successful training at home. It can often lead to space problems or problems with the neighbors.

The best exercises to do at home are high knees, jumping jacks, squat jumps, mountain climbers, skaters, jumping lunges, and burpees. They can be carried out without additional equipment and even when there is little space.

Definition: what is a home workout?

The word home workout comes from English and simply means training at home. It does not matter whether equipment such as B. a treadmill, equipment such. B. A mat or no other aids are used – everything falls under the term home workout, as long as it takes place at home and not in the gym.

However, training at home does not mean that it has to be done in the house. The home workout exercises can also be carried out outside in the garden or on the terrace when the weather is nice.

Background: What you should know about training at home

Before you really start training at home, you should first find out about the basics. Here you can find out the advantages and disadvantages of home workouts, what equipment you need, how often or for how long you should train at all, and much more.

What are the benefits of training at home?

The first plus point of training at home is already the location. You not only save the time to get to the gym but also the search for a parking space. The bad weather excuse is no longer an argument if you don’t have to leave the house to work out anyway.

You also have your privacy in your own four walls and can train undisturbed at any time. You don’t have to wait because all devices are busy again and there are no sweaty smells of strangers in the air.

After the workout, you can jump into your own shower and you don’t have to be considerate of other people with the music volume.

Working out at home has a number of advantages.

Training at home can therefore be carried out flexibly and you do not have to comply with any opening hours of the fitness studios. Most people are also convinced by the principle because of the high-cost savings.

Considerable sums of money are poured into gyms each year and many clients don’t even show up regularly. With the exception of a suitable exercise mat, there are no higher costs for training at home.

What are the disadvantages of training at home?

If you are a beginner in sports and just want to start training, you might face some difficulties: Which exercises should I do and how are they actually performed?

In the gym, a trained trainer will be at your side to answer these questions, which will explain the exercises to you in detail and make sure that you do not cause any injuries. When working out at home, you have to deal with this problem on your own first.

Roommates are often a distraction.

If you don’t want to invest tons of money in fitness equipment, training at home can quickly become boring, as you probably have less variety than in the gym. The effectiveness also suffers from this point, because if the same exercises are only repeated over and over, no new muscle groups are used.

It is precisely this lack of variety that often disappears the motivation to continue doing the exercises and to stay on the ball if there was also a couch to relax next to.

If you don’t live alone, your family or other roommates can also be a great distraction – as long as they don’t let your enthusiasm for sports take them along and train with you.


for free

Flexible time management


no expert knowledge

the high degree of distraction

Furthermore, many people just don’t have enough space at home to start a home workout in their small apartment. Particularly in an apartment building, you have to be careful with your neighbors because of the possible noise pollution.

What equipment do you need for home workouts?

You don’t need much more than your own body when exercising at home. A training mat to protect your skin from the rough ground and a towel to wipe off beads of sweat is usually enough equipment for home workouts.

Some exercises vary in execution depending on the level of difficulty and therefore often use pieces of furniture such as a bed, a chair, or a cupboard as an aid. However, all exercises can actually be carried out without these aids.

Dumbbells or kettlebells are often recommended for advanced people for whom their body weight is not sufficient. These weigh down your own weight in order to make different exercises work more intensively. So you can buy fitness equipment for at home – but it’s not a must.

How often and for how long should I exercise at home?

As a beginner, it is advisable to train for about 45 to 60 minutes at least two days a week – advanced athletes can and should be happy to increase this number.

You should plan your days well and skip a few days instead of training for two consecutive days and then taking a five-day break. In order not to overexert the muscle groups, even advanced people should have at least one rest day between training units.

If, as a beginner, you want to train more than twice a week or longer than 60 minutes at home, you are of course welcome to do so. However, you shouldn’t overwork your body and as a beginner, you can definitely expect sore muscles.

The training itself should always have short breaks between exercises, so it works more effectively and you last longer.

Repetitions of the exercises are important, as increase. For example, you can start with long breaks of one minute and then reduce the breaks to 20 seconds if you want to increase.

Training at home
Training at home

Where do I get the motivation for a home workout?

Finding the motivation for training in your own four walls is often difficult. Too much distraction and suddenly all other activities are nicer than the idea of ​​fidgeting in the living room for an hour in a sweaty state. You should therefore plan your workout times firmly so that you get into a regular process.

Home workouts are easier for many people with a training partner. (Image source: unseals / bruce mars)

Formulating goals can also help to increase motivation. Why did I even start the workouts? Do I want to have a nice figure for the summer? Do I just want something to do during the boring Corona period? Or do I have to do it for health reasons? These questions and the related goals should be kept in mind.

Grab a workout buddy.

What can of course also help is to find a training partner. If you torture yourself together, the apparently hopeless situation is no longer so bad. You also try harder and if you set yourself regular schedules, the chances are much lower than you will transfer the other time.

For many people, music can also be the decisive motivating factor. Put together a playlist of songs that motivate you and off you go!

Which exercises to do at home are appropriate for which age and gender?

There should be differences in the training plan between the different age groups as well as between the sexes. The muscle mass in the female and male bodies is naturally distributed differently.

For example, when doing fitness exercises, thanks to their type 1 muscle fibers, women can handle more training volume than their opposite-sex part. On the other hand, the male body is more efficient in handling weights. So, most men are more likely to do high-intensity exercises, while women are more likely to do cardio and steady-paced exercises ( 1 ).

Understandably, you also have to vary in age. Of course, a child cannot be given the same exercises as an adult, and an adult cannot be given the same exercises as a 70-year-old man.

In principle, children can do the same exercises, but the number and length of breaks must be greatly reduced. Most of the time, the “boring” standard exercises in-home workouts are generally not so much fun for children, which is why the exercises can be incorporated in a playful way.

For men or women over 50, it makes sense to do a daily but shorter workout, as this is gentle on the joints. Yoga, for example, is great for this age group.

Where do I get my home workout exercises from?

The solution to some of these problems nowadays? The Internet! If you are inexperienced in training, you can get tons of workout ideas from the web. Simply enter the search term in Google and a number of articles and videos on the desired topic will appear.

A good source of motivation is YouTube. Many people from the fitness industry, such as B. Pamela Reef, have countless videos to join in. You can also buy fitness books, download PDFs or magazines such as B. the pharmacy Umschau or tabloid magazines often offer workout inspiration.

Training at home: the best tips and exercises for a home workout

Now that you know about the background and the basics of home workouts, it is time to give you more detailed information on how to do it. Here you can find out which sport you can do best at home and which exercises are best for training at home.

motivation for a home workout

What is the best sport to do at home?

Which is the best sport to do at home naturally always depends on your goal. Do you want to lose weight? Then a bike is suitable for exercise bikes very well. Activities like cycling, swimming, or dancing are very high in calories. Unfortunately, sport alone is not enough to lose weight – the diet has to be right too. In combination, however, nothing stands in the way of the weight loss cure.

 ( 2 ) .

An exercise bike is a good training device for at-home Do you want to gain mass? Then dumbbells or kettlebells are particularly suitable. Strength training increases the performance of the entire body. Strength training is particularly recommended for people with back problems or joint problems.

( 3 ).

Or do you just want to stay fit and healthy? Because fitness makes you healthy and, among other things, enormously lowers the risk of heart attack

( 4 ). Then the standard exercises without additional equipment are sufficient. Most people do not want to invest tons of money in sports equipment, which is why exercise without equipment is the most popular and most useful for training at home.

Which is the best sport for at home also differs from person to person. If you want to lose weight, but are just not the type for the exercise bike, all of this is of no use. You should do what you enjoy and not always what makes the most profit.

Which exercises are suitable for at home?

The following 5 exercises are best for home training. You don’t need any special equipment and every beginner can do the exercises. How exactly you will learn in the following section.

High knees

With high knees, the calf muscles, thigh muscles, and lower abdominal muscles are mainly used. For the correct basic posture, you should first stand hip-width apart, bend your elbows to 90 degrees and keep your back straight.

To do this, you should now lift your knees alternately towards the palm of the hand on the same side. For example, you want your left knee to touch the palm of your left hand. You don’t move your hands – just your knees. You should now try to do this as quickly and often as possible in a row.

Jumping Jacks

Jumping Jacks are just jumping jacks in German. To do this, stand in an upright position with your legs closed and arms hanging. To start, you push yourself off the floor with your legs and pull your arms over your head.

To cushion the impact, you should bend your knees a little when landing. Then you go back to the starting position and start again. A little tip: If you breathe evenly, you can do more runs.

Training at home

You can use dumbbells with almost any exercise to increase the difficulty of the exercise. They are nice and handy and therefore perfect for training at home

If the exercise is still too easy for you, you can place a few dumbbells on the floor to the left and right of you , which you can move over your head with each round.

The exercise involves both the upper and lower body, which is why the exercise can quickly become strenuous. Among other things, you train your hamstrings, adductors, calf muscles, and glutes. As you can see, the legs are mainly trained.

Squat jumps

To begin with, get into the position you would be doing squats and hold your hands so your elbows are pointing toward your knees. You should also place your feet at shoulder height. Then you bend down into a crouch. You should pay attention to where your toes are.

Find a bench that you can jump on.

You should always be in front of your knee. Now try to jump as high as you can without straining your toes. As in the previous exercise, return to the starting position and start over.

The squat jump uses the lower body – especially the legs and buttocks. Many people do not just do the exercise in the air, but get an object such as a bench to help them jump onto it and not just up at a straight angle.

Mountain climber

The push-up position is the starting position of this exercise. You should place your hands directly under your shoulder and turn your gaze to the floor while your feet are about hip-width.

Alternately move your knees towards the elbows towards the middle of your body as fast as you can. While one leg is bent, the other is straight and the back straight. Incidentally, the Mountain Climber can also be carried out on the edge of a bench or bed.

Training at home

Mountain climbers are also called mountaineers in German. In the position shown, you alternately move your knees towards the middle of your body

The abdominal muscles, as well as the leg and buttock muscles, are used. You should pay particular attention to your posture during this exercise, as otherwise important muscle groups in the neck could become tense.


Burpees use almost all of the body’s muscles: legs, buttocks, triceps, shoulders, back, chest, and abdominal muscles are used. Few exercises can handle so many muscle groups together. Strength endurance is also improved with the burpees and the exercise also consumes a lot of calories.

The execution goes as follows: Hip-width position and bend into a crouch. You bring your hands in front of your feet and support yourself there with your hands on your mat, with your hands at a distance from your shoulders.

Training at home

Burpees is one of the most strenuous exercises in-home workouts, as it uses many different muscle groups. The push-up position is part of it Now you hop into the push-up position and do a push-up. Then push yourself forward again with your feet so that you land in the crouching position again.

The last thing you do is jump straight up into the air with a straight jump. Then you go back to the ground and the process repeats itself. This exercise can also be varied and made more difficult by e.g. B. does not jump straight high when jumping straight but over an object.


In order to start with the home workout, you do not necessarily need additional equipment – besides a mat. What you need, however, is a high level of motivation, a regular training plan, and a lot of self-discipline.

When you have all of this, nothing stands in the way of starting your training at home successfully. The top rule here is to just stick to it and not put too much pressure on your body.

If you think that you are doing the exercises incorrectly despite the instructions, it is best to still ask for a trial lesson in the gym. After that, you can still train at home, but at least you know how to do the exercises properly without injuries.

And if the lesson is even fun for you, you can always decide whether you prefer to continue training at home or prefer to go to the gym.


Please enter your comment!
Please enter your name here