home workout

Home Workout: Exercises And Training Plans

No time, desire or budget to train in the gym? No problem: Home workouts can be just as effective. We show what you need for your workout at home.

Workout at home or in the gym – many ask themselves this question at the beginning of their workout journey. What speaks for it and what against it? A fact check:

Why Gym Workout?

Almost everyone is or has been registered in a gym. The membership fee can be a hurdle, but the cost can be a good reason to get yourself up to training. If you are in the gym, you usually have a large selection of equipment and courses. From cardio training to weight training to yoga and boxing, everything is possible. The lack of variety is omitted as an excuse.

In addition, there is the enormous variety of equipment such as dumbbells, kettlebells, multi-gyms and the like – a convincing argument in favor of the fitness studio, especially for strength athletes. Here you will also meet like-minded people who will also push you. Trainers can also give you helpful tips and track your progress.

Why Home Workout?

There are also many factors that speak in favor of training at home: You may have one-off acquisition costs for your basic equipment, but you are not bound by any contract. There is no monthly contribution, which can be a real cost saving in the long run.

When you workout at home, you are also completely flexible and do not have to be based on opening times. The weather or the traffic situation won’t get in your way either. Neither do other members who block devices at peak times.

You can set up your home gym according to your ideas – the large selection in the gym can ultimately be overwhelming. Plus: You alone use and care for your equipment, so you don’t have to worry too much about a lack of hygiene. The exchange with other athletes like in the gym may be missing at home, but the constant comparison can also put you under pressure. With home workouts, you can concentrate completely on yourself and your training. However, there are no coaches who can point out bad posture or give you helpful tips.

As you can see, there are advantages and disadvantages to both types of training. What you ultimately choose depends entirely on your needs and options. Of course you can also combine both: workout in the gym and at home.

Home workout equipment

If you decide to do your workout at home, you need a few basics – even if you only train with your own body weight.

We show you which equipment makes your home workout easier and provides variety. Plus: Equipment recommendations for endurance training and muscle building at home as well as for yoga and Pilates.

Basic equipment

What you absolutely need and probably already have at home:

Additional equipment

Which devices provide more variety and should not be missing in any home gym:

Equipment for cardio training

For endurance fans, the purchase of an exercise bike could be worthwhile:

Equipment for strength training

For all those who are fully committed to weight training and are willing to spend a little money:

Equipment for yoga and pilates

Home workout: frequency, regeneration and nutrition


It has been scientifically proven that two to three units of full-body training per week of 45 to 60 minutes is the optimal workload.


Those who want to train more than four times a week, on the other hand, are better off with a split plan – whether in the gym or at home. This means that you train two to three muscles in isolation per session and switch, for example, between the upper and lower body.


Make sure that you give your body enough time to regenerate after particularly long or intense workouts. As a rule of thumb: 48 hours break between two training sessions of the same muscle group.

You can of course also actively shape the recovery phase – for example with low intensity workouts, easy running or walking as well as yoga, mobility training or fascia training.


In addition to the pillars of training and regeneration, a healthy, balanced diet is the foundation for your success. Your body needs sufficient energy every day: Carbohydrates and fats help you to perform at your best in all areas of life.

Proteins are equally important for your muscles to recover and grow after a workout. If you have little time and still want to supply your body with energy and protein quickly, you are on the safe side with a protein shake.

The best home workout exercises

Whether your goal is to build muscle or increase your endurance. Here are the best exercises for your home workout. With a few exceptions, you can do it completely without equipment. Of course, you always have the option to intensify it by adding dumbbells or resistance bands.

Cardio exercises for the whole body

  • High knees
  • Jumping Jacks (optionally with dumbbells)
  • Squat jumps (optionally with resistance band)
  • Mountain climber
  • Skaters (optionally with resistance band)
  • Jumping lunges
  • Burpees

Exercises for legs and buttocks

  • Squats (optionally with resistance band and / or dumbbells)
  • Static Lunges (optionally with dumbbells)
  • Walking Lunges (optionally with dumbbells)
  • Courtesy Lunges (optionally with dumbbells)
  • Bulgarian Split Squat (optional with dumbbells)
  • Pelvic lifting / glute bridge (optionally with resistance band and / or dumbbells)
  • Calf raises (optionally with dumbbells)

Exercises for the upper body

  • Tricep dips
  • Push ups
  • Hyperextension
  • Plank with shoulder taps
  • Superman Plank
  • Row with a towel on the door handle, resistance band or dumbbells
  • Chest press with dumbbells
  • Butterfly reverse with dumbbells
  • Shoulder press with dumbbells

Exercises for the abs

  • Sit ups
  • Crunches
  • Bicycle crunch
  • Reverse crunch
  • Leg raise
  • Flutter kicks
  • Russian twist
  • Side plank hip lift
  • Reverse plank with leg raises

Summary: Home Workout

  • A home workout has many advantages: costs and equipment can be adjusted according to your individual needs.
  • The challenges with home workouts are the lack of communication with other athletes, the great personal responsibility during training and the lack of supervision by a professional trainer.
  • All you need to train with your own body weight is a fitness mat. As additional equipment z. B. different weights, resistance bands, pull-up bars, weight bench, jump rope or exercise bike are used.
  • Two to three workouts of 45 to 60 minutes each per week are ideal for increasing your fitness, burning fat and building strength.
  • For optimal training results in home workouts, you should regenerate sufficiently and pay attention to a healthy, balanced diet with sufficient proteins and carbohydrates.
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