Fitness & muscle building

Home workout: this is how you train effectively!

Train regardless of the weather and opening times, no queues at the equipment, no journeys – numerous advantages speak for a workout in your own four walls. But very few have the space for fitness equipment or the desire to spend the corresponding money. Of course, you can train well at home even without equipment , but is that just as effective as training in the studio? We’ll show you what is important in home workouts!

Train at home or in the gym?

The biggest plus point that training brings at home is the time savings . There is no need to drive, search for a parking space or wait for public transport. The workout is usually completed faster as there are no waiting times. At the same time, you are flexible and can train late in the evening, early in the morning or on public holidays. Those who like to train in company are better off in 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. Technology and designs should already be there. In addition, the relatively high acquisition costs of the equipment and space requirements are offset by increasingly cheaper subscriptions to the fitness studio. Although there is a lot to be said for a home gym, it is therefore not a real alternative for most.

Many would still like to use the advantages of training in their own four walls and simply train without it Devices . Bodyweight, Freeletics, Calisthenics … – the training with the own weight is all the rage. But can the body be brought into shape with it just as in the gym?

Home workout without equipment: This is how your training gets better!

In general: Every workout is better than no workout. So if going to the gym is no fun at all or is too much of a challenge for your inner weaker self, training at home is definitely better Choice. You can stay fit and build muscles even without equipment. A great advantage of bodyweight exercises is that, in addition to building muscle, they also promote coordination and flexibility . Critics, on the other hand, often emphasize that the training resistance is limited to body weight and that no increase in the training stimulus is possible with weights.

However, the training stimulus can also be increased during bodyweight training by e.g. B. varies the exercises or increases the number of repetitions . Weight vests, kettlebells, barbells and dumbbells are also inexpensive to purchase and do not take up much space. In this way you can make training more effective and increase the training stimulus through specific isolation exercises with different weights. If you have little 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 contain cardio units . Therefore, supplement the exercises with endurance units such as jumping rope, burpess, jumping jacks, mountain climbers or a short, intense sprint unit.


The seven best exercises for your home workout

Nothing beats Push-Ups . Pushups are the classic exercises for at home and rightly so. They are considered the most effective full body exercise and yet they 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, one-arm or handstand push-ups offer challenges.

Squats are a MUST, because they not only train the bottom and legs, but also the stomach. Numerous different versions can also be found here. If you want to increase the intensity of this exercise, you can use a kettlebell or barbell .

  • Pull-ups in home workouts

You shouldn’t do without a training device at home: the pull-up bar . Because 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 during home workouts. If you can’t do a pull-up ( Pull-Up ), you can first put a chair or stool under it and help a little with your legs. If you are already a professional, you can increase the level of difficulty with one-handed pull-ups.

  • Pistol squats during your home workout

The back of the thighs (our hamstrings or hamstrings) is often neglected when training at home. one-legged squats (pistol squats) are a good exercise for targeted training. The training stimulus is increased by going deeper into the squat. Beginners who find the exercise too difficult should try a deep two-legged squat / squat first.

The single leg bridge ( one-legged bridge ) not only trains the back of the thighs, but also ensures a firm bottom. The exercise can be varied by z. B. Upper body or legs are positioned higher.

Dips should not be missing during arm training. Here your triceps does the main work. Variations for beginners / advanced users: It becomes easier when the legs are bent. Heavier with stretched leg.

The classic forearm support (plank) uses almost all body muscles and should therefore not be missing in any home workout. The numerous variations (e.g. Side Plank, Reverse Plank, Plank Jacks) ensure that you never get bored.


Who likes wants to use modern equipment, likes company when training and has no problems overcoming his inner weaker self even in wind and weather, training in the fitness studio is ideal. The same applies if your goal is to gain muscle mass as quickly as possible – you are better off in the gym here. But muscles can also be built effectively at home. However, it should be noted that you use all muscle groups during home workouts and increase the training stimulus over time .

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