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Home workout: fit and healthy from home

by Josephine Andrews
Published: Last Updated on 196 views

Staying fit is not only possible in the gym or club. Home workouts also help to maintain physical performance – easily in your own four walls or outside in the garden. Read here which sports are suitable for at home, which equipment you need and what else you should pay attention to.

Regular exercise strengthens the immune system , prevents diseases such as diabetes and obesity and lifts the mood. The World Health Organization (WHO) recommends 150 minutes of moderate exercise per week.

But not everyone wants to become a member of the gym or join a club. In such cases, exercising from home is a good solution – especially when studios and clubs are closed. In addition to fitness portals and apps, video platforms and social media also offer plenty of inspiration. Many sports are easily possible in your own four walls.

These sports are suitable for training at home

But not every sport can be practiced in the living room at home. Basically, the larger the available rooms are, the more options active people have.


Gymnastics strengthens the entire body. Because the exercises irritate muscles, tendons and ligaments. Medicine balls or dumbbells are often used. In addition to physiotherapy, pelvic or pregnancy gymnastics are also known . Fitness studios often offer gymnastics courses that are dance-related or functional. Well-known examples are back exercises or abdominal, leg and butt exercises. But also on video platforms offer a variety of free gymnastics workouts. Beginners should try easier exercises – otherwise there is an increased risk of injury.

You can find more about gymnastics and various exercises in the article “Gymnastics”


Yoga is a traditional teaching that has its origins in India . It combines philosophical views with mental and physical exercises, the so-called asanas. The aim is to connect body, soul and spirit and to activate inner peace. What a classic yoga unit looks like and what the focus is on depends on the style.

You can find more about yoga and the different styles in the article “ Yoga ”


As a holistic body workout, Pilates not only addresses individual muscles, but entire muscle chains. During the exercises, movements and breathing are coordinated. The focus is on the middle of the body, the so-called powerhouse: trained muscles in the pelvis and waist ensure better mobility overall.

All important information about Pilates can be found in the article ” Pilates “.

weight training

In weight training, special exercises are aimed at training individual muscles in a targeted manner and thus building muscle mass and strength. Weights or dumbbells are often used. The athlete adapts this to his physical condition and the respective fitness level. An important part of weight training is a balanced and protein-rich diet.

Since individual body regions are put under intense strain in this type of sport, it is particularly important to carry out the exercises correctly. Otherwise, injuries or even permanent damage can quickly occur. It is advisable for newcomers to complete their first exercises with a trained trainer.

dancing and aerobics

Fast, rhythmic steps and movements: dancing is exhausting. The cardiovascular system is challenged, endurance and posture are improved. At the same time, dancing increases mood and is versatile: in addition to classic and quieter styles, there are also fast and strenuous forms. Movement to music is usually easier on the joints than, for example, jogging .

You can find all the important information about dancing in the article “ Dancing ”.

The rhythmic movement to the music also plays a central role in aerobics. Elements of dance and classical gymnastics meet. The fitness training includes compiled exercises that increase endurance and coordination.

Effective home fitness exercises

For an effective workout at home, we’ve put together a set of exercises that target different muscle groups. Hold each exercise for about 30 seconds, followed by a break of about 20 seconds. Two to three passes are ideal.


Stand up straight with your legs a little more than shoulder-width apart. The feet are parallel to each other. To avoid injuries, it is important that your knees and toes always point in the same direction during the exercise.

The torso is slightly bent forward. Tighten your body and keep your back straight. Slowly bend your knees until your thighs are parallel to the floor. The butt pushes backwards.

When done correctly, it looks like the athlete is sitting on an invisible stool. Then return vigorously to the starting position.

This exercise trains the thighs and buttocks.

Tip: If you want to make the leg exercise more difficult, put on a filled backpack or do the exercise with a weight in front of your chest.


For the starting position, lie face down on the pad. The legs are stretched out. Place your hands vertically under your shoulders, straighten your arms and support your upper body.

To do the exercise, bend your arms and lower your torso until your nose touches the floor. The body forms a line. Then straighten your arms again and come up with your upper body.

This exercise works the chest, abdominals and triceps.

Tip: For the easier version, do not straighten your legs completely: in this case, you support yourself on your knees and hands.


Starting position: prone on the pad. Support yourself on your forearms and align your body. Elbows are under shoulders, weight is on forearms and feet. Stretch out your bottom, your back must not fall into a hollow back. Relax your shoulders and keep them away from your ears. Remain in this position for as long as possible.

The forearm support strengthens the abdominal and back muscles intensively.

pelvic lift

For the starting position, lie on your back on the surface. Bend your knees and place your feet hip-width apart on the floor. The arms are at the sides of the body.

For the exercise, slowly push the pelvis up. Keep your head, shoulders and feet on the ground. Upper body and thighs form a line. Bring your hips back down, but don’t drop them completely. Repeat this process several times.

This exercise trains the gluteal muscles in particular.

Crunches with bent legs

You lie on your back on the pad, your legs are stretched out. Arms crossed in front of chest. For the abdominal press, raise your legs slightly so that there is a gap between your heels and the floor. The larger this is, the more difficult the exercise. The legs remain in this position while the upper body is raised as high as possible. The head and spine always remain in one line. Hold this position for a moment and then come back.

This exercise strengthens the abdominal muscles.

outdoor sports

If the weather permits, sport in the fresh air is the better choice. This also strengthens the immune system and the body fills up on vitamin D when the sun is shining . Children also find more joy in being active in nature. Be sure to dress for the weather – remember a hat and sunblock in the summer and warm clothing in cooler temperatures. There are these sports:

  • Jogging , cycling and walking: most people have already tried their hand at classic endurance sports. The practical thing:Comfortable sneakers and sportswear are sufficient for jogging or walking. Runners use pedometers to measure the most important values ​​such as the number of kilometers traveled during training. It is best for cyclists to check before their tour whether everything is in order with their vehicle and wear a helmet.
  • Badminton: When the weather is nice, it’s perfect to play badminton outside in the garden. Rules are rather irrelevant. The main thing is that it’s fun and you move.
  • Football: If there is enough free grass, a football game for two or more players is also possible. Special gates are available online, but makeshift markings on the ground will suffice in a pinch.
  • Trampoline: Bouncing up and down while jumping trains muscles and ligaments while also massaging them. At the same time, endurance training is fun and easier on the joints than, for example, jogging .
  • Frisbee and ball throwing: Frisbee or ball throwing are ideal as smaller sports units. Both bring variety to daily exercise. Dogs like to play too.

This is necessary for sport in the apartment

Treadmill, medicine ball, weight bench – very few people have an extensive repertoire at home like in the gym. This is usually not even necessary. Numerous sports offers for at home do not require any aids.


Most people have comfortable, stretchy clothes in their closets. Trainers are recommended in case you are going outside or your ankles are going to be heavily used. A soft surface is often an advantage. If you don’t have a yoga mat or sleeping pad at hand, you can use a soft carpet, large towels or blankets for the time being. Dumbbells, fascia rollers or thera bands are well suited for the workout at home and cost comparatively little.

Tip: Athletes who don’t want to invest a lot of money in equipment can simply use household items: plastic bottles filled with water or wet sand replace dumbbells, and chairs are used to support yourself during various exercises. Even small stools, towels or bags can be easily integrated into the training.

Maybe one or the other has a skipping rope, balls or even a hulahoop. Various exercises are also possible with this.

online courses

Some gym operators or sports course leaders offer online courses for their members. Some trainers also meet via live stream to move together in front of the camera. In addition to fee-based portals or apps, there are numerous free sports videos to participate on the YouTube video platform.

All participants need is a good internet connection and a computer, tablet or smartphone. Depending on the model, it is also possible to take advantage of these virtual offers with the television.

Sport at home: this is important!

It is important to find a good way for yourself. What am I enjoying? Only those who practice a sport that they enjoy stay on the ball. At the same time, the training must not become a stress factor – neither for the athlete nor for those around him.

How do I create time windows?

Household, family, partnership, sometimes work – in some cases life takes place in a fairly small space. Separating all of this from one another is not always easy.

It is best to set a fixed period of time for tasks and activities: this also applies to sports. It is up to you whether this takes place before work, during the lunch break or after work together with your partner or family. It is only important to observe quiet times and not to disturb the neighbors if possible.

Where do I do sports at home?

It is important that there is enough space available for the training session at home. It is often enough to move the coffee table in the living room. If you have a terrace or a garden, you can move your sport there when the weather is nice.

In this case, please be considerate of your neighbors. If you turn up music or make other loud noises while exercising, you should quickly check: How badly soundproofed is the apartment? Or: Am I disturbing other people who live with me?

How do I take care of my body and set my own limits?

If you don’t have a personal trainer at your side, you have to find your own workload. The following applies: The intensity of the training corresponds at best to your own fitness level. Overexertion usually has a counterproductive effect and puts a strain on the immune system. It makes more sense to start small and then increase steadily.

In addition, it is better to avoid sports with a high risk of accidents. For example, if you’ve never done yoga before, it’s best to start with very simple exercises rather than attempting an acrobatic headstand position.

If you feel ill, it is better to avoid sports of any kind and only start training again when you have completely recovered.

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