What exercise should do to get fit
Fitness exercises at home: With these 11 exercises you will get fit without equipment
Last updated on: March 25, 2020
You don't need a gym or complicated equipment to get fit, everyone can get in shape with the right fitness exercises at home. We'll show you the best home exercises to help you achieve your goals. "No money" or "bad weather" no longer count as an excuse.
We could still accept a lack of motivational music. But with the best Bluetooth speakers for indoors and outdoors, that doesn't count anymore either.
Alternatively, we recommend sports or noise-canceling headphones. With them you have peace from the outside world and can focus on your workout with a beat in your ear.
Who are we anyway?
We are Daniel and Freddi from the sports blog Fitzuhause.net. Our expert knowledge lies in the area of health and fitness. We help people get fit and healthy at home - without equipment or expensive gym memberships.
The 11 best fitness exercises to do at home
We chose these exercises because we know they will produce results for our readers. We're not reinventing the wheel, but sometimes you just need a little nudge in the right direction. It is not important whether you want to lose weight, build muscle mass or just feel healthy and fit.
So let's start with the first exercises. The nice thing about it: During most of the training units, you can still watch your favorite series comfortably on the streaming service of your choice. This way you can do a few more sit-ups. If you are abroad or want to access foreign video libraries, VPN providers can help you avoid geoblocking.
But enough talked and ran to the bacon:
1. Lunge steps
We start with the largest muscle group, the legs. In this exercise, you mainly train the thigh and buttock muscles. I will show you different variants with different levels of difficulty, so that there is something for everyone.
This exercise can also be done by beginners. As a starting position, stand shoulder-width apart. Then you take a big step forward. Then bend your legs so that your front leg (between calf and thigh) forms an angle of 90 degrees. The knee must not protrude beyond the tip of your toes as this is unhealthy for your knee.
Caution: Your feet are both pointing parallel to the front.
You can do 12 repetitions of this exercise. Then you switch legs.
Explosive lunges (advanced)
If normal lunges are too easy for you, there is an even more challenging alternative. To do this, stand shoulder-width apart and then jump into the lunge. Then you push yourself firmly to get back into the shoulder-width stand. Here, too, the knees must not protrude over the toes and your feet point parallel to the front.
Also 12 repetitions per side.
With the next exercise you train for a defined stomach. Sit-ups, also known as crunches, are probably familiar to most of you. Even so, the exercise is often done incorrectly.
Lie down and bend your feet.
Now bend forward. The exercise is often done too quickly. To make the exercise more effective, you should do it as slowly as possible.
Do not hold on actively to the head, as you can quickly pull tension in the neck area. Instead, you can place your hands next to your head without touching your head, or you can place your hands on your chest.
You will do between 15 and 20 repetitions of this exercise at home.
Those who train the stomach shouldn't forget the lower back. Otherwise there will be an imbalance in both muscles in the body. The consequences are poor posture and pain. This can be avoided by doing this simple exercise.
Lie on your stomach and put your arms in front of you.
Now all you have to do is raise your legs and arms in the air. If this is too easy for you, you can always lift one leg and one arm crosswise a little higher.
You hold the whole thing between 20 and 60 seconds. I would recommend you stop the time on your cell phone. So you can try to improve from workout to workout.
4. Squat jumps
With this exercise you not only train your entire lower body (thighs, calves, buttocks), but also burn a lot of calories. As the name suggests, the squat jumps are a combination of a squat and a jump.
You stand a little wider than shoulder width. The feet point very slightly outwards.
The first thing you do is do a squat. You have to push yourself out of the squat so hard that you can jump afterwards.
Tip: take your arms with you for more momentum.
Depending on your fitness level, you can do 8 to 12 repetitions.
5. Side planks
This is an exercise for the abdominal muscles. Here, too, I'll show you two variants that have different degrees of difficulty.
You lie on your side and support yourself on your elbow.
Now you lift your hips so that your weight is only distributed on your elbow and your foot.
Tip: Correct your posture every five seconds. You tend to let your hips drop a little quickly.
The normal exercise is quite strenuous, even for advanced learners. This alternative is a little easier. Basically, this exercise works the same way as the normal exercise. The only difference is that you are not propping yourself on your feet, but on your knees.
Hold this home fitness exercise for 20 to 60 seconds.
6. Hip thrust
The most effective way to train your bottom is with the “Hip Thrust” exercise.
Lie down on the floor and bend your legs. You put your arms next to you on the floor.
The movement consists of pushing your pelvis upwards. The key is to really stretch your pelvis all the way up. When you are up, hold the position for three seconds.
You can make this exercise a little more difficult by placing one leg on the other.
You can also do 12 repetitions of this exercise.
7. Four-legged leg raises
Do this exercise on your buttocks and back thighs.
Get into the quadruped position. This means that your weight is distributed across your knees and hands.
You stretch your leg back and try to stretch the sole of your foot towards the ceiling. You then stay in the top position for about 2 seconds.
Do 12 repetitions of this exercise as well and then switch legs.
8. Push-ups (pushups)
Push-ups are probably the most popular fitness exercise to do at home. You train the chest muscles, the triceps and the front shoulder muscles.
Lean on your hands and feet.
Your arms should form about a 45 ° angle with your body. Tense your torso and be careful not to sag, otherwise your spine will suffer.
If normal push-ups are too difficult for you, you can also do them on an elevation or on the wall. We would advise against women's push-ups as it distorts the movement.
In this exercise, too, we are in the rep range between 8 and 12.
9. Rowing with a water tank
Now that we've trained the front muscles, let's train the rear muscles. You will need a box of water for this exercise. A beer crate is of course also possible.
You put the box in front of you on the floor. Then you stand in a broad stance and slightly bent legs in front of the box.
You lean over the box with a straight back and pull it towards you.
You can regulate the weight by the number of full and empty bottles.
Do 8 to 12 repetitions of this as well.
This exercise mainly trains the buttocks and the back extensor.
You start in a four-legged position (on hands and knees).
Then you extend your arm and the opposite leg. Then you pull your elbow to your knee and hunch your back. Then repeat the process on the other side.
Do 12 repetitions of this exercise.
With this exercise you can really work off again and train your abdominal muscles.
Get into the push-up position.
Pull one leg forward. Then change your leg while jumping. The less time your feet spend on the ground, the better.
You then do the whole thing for 20 to 60 seconds.
How often and how long should I do the sports exercises?
You can do this workout at home two to three times a week at the beginning. More often is unsuitable as a beginner because your muscles have to get used to the strain and need time to regenerate.
If you notice a significant improvement in your fitness, you can do the home workout four times a week.
You can adapt the repetitions and duration of the training to your fitness level. The workout is a circuit training. A circle contains all exercises. When you have completed it, you can take a longer break and then complete another circle.
How many circles you do depends on your fitness. Start with a circle. If it's too easy for you, just add a second one to the back.
The warm-up before training is often forgotten or considered unimportant. The consequences are often injuries. If you only warm up a little 5 minutes before training, you will prevent injuries and increase your overall performance in the process.
Before you start exercising, you should increase your body temperature. A good exercise for this is the classic jumping jack. Jump, opening legs and arms in a staggered manner.
When your body temperature has risen, let your arms circle. This creates synovial fluid, which ensures that your bones can move without problems in the joint.
At the end you do the same with your legs to make sure that you don't get injured and you can start training.
As an alternative, you can use sports equipment to warm up. For example, if you have an ergometer or rowing machine, you can warm up for 5 to 10 minutes. Nevertheless, let your arms circle so that enough synovial fluid is produced. You can find out more about rowing machines and ergometers here.
Diet for weight loss
For a healthy and fit body, it is not only important to exercise, but also to pay attention to your diet. The most important point is the energy balance. She decides whether her weight will gain or lose.
Are you already afraid of having to forego all delicacies and feasts? Here's the good news: A major factor in calorie intake is the way you prepare your food. French fries or chicken wings from the deep fryer are far richer than from the oven. However, we recommend hot air fryers:
The preparation takes place without additional fat, the results are tasty and healthier than with conventional methods. You will also find recipe ideas in our test, for example for Desserts with fewer calories.
What is the energy balance?
The energy balance describes whether you are consuming more or less calories than you are consuming. In technical terms, this is called a calorie surplus or deficit.
In excess calories, you gain weight because your body stores the excess calories. If your body is in a calorie deficit, you will lose excess weight. The body gets the energy it needs from the energy reserves it uses (in the form of body fat).
You have two options for influencing your energy balance: exercise and your diet.
To lose weight, you either increase your exercise and / or eat less. Our workout helps you move more and burn more calories as a result. If you also make sure to eat fewer calories than you burn, nothing stands in the way of your desired weight.
5 tips to lose weight:
1. Eat only when you are hungry
Sit comfortably on the couch, watch Netflix and eat a good handful of trail mix. A few more chips with the beer. Look familiar to you? Calories like to hide in snacks. You can avoid this if you either prepare high-quality snacks yourself, for example cucumber or tomatoes.
2. Avoid snacks
In Germany in particular we have got used to eating lots of small meals. This not only increases blood sugar levels, but also creates a lot of excess calories.
A candy bar in between has about 250 kcal, which is more than a tenth of the average calorie consumption. Avoiding these snacks alone can save you a lot of excess pounds.
3. Protein-rich diet
Proteins are important for maintaining muscle in a diet. In addition, they fill you up, making it easier for you to eat less.
4. Drink a lot
You have probably heard enough that you should drink a lot. However, it is not only important for your health, but also helps to get rid of the feeling of hunger. It also helps with fat loss by boosting your metabolism. Two liters per day is an absolute minimum.
Speaking of metabolism: A cup of black coffee - without milk, without sugar, without sweeteners - in the morning on an empty stomach. Simply pure. The caffeine gets the metabolism going and attacks the fat cells - especially in combination with intermittent fasting and morning exercise. To really enjoy it, we recommend a good coffee machine or an inexpensive fully automatic coffee machine.
So water fills your stomach and can suppress the feeling of hunger. Another way to eat less is to drink two glasses of water before a meal, because then you will be less hungry and accordingly eat less.
Important: This means low-calorie drinks such as water, tea, coffee and light drinks. There are lots of calories in juices, beer and sodas that you should avoid. An extra point could be: Avoid beverages containing calories. They don't even fill you up, they just make you fat.
5. Eat slowly
The feeling of satiety only sets in after 20 to 30 minutes. Since we eat too quickly in everyday life, we then resort to the second portion or dessert. After all, you're still hungry. But if you wait a few minutes after the first serving, you will notice that the feeling of satiety sets in and you can do without the second serving.
3 tips for motivation + X:
1. Write down performance
In sport, increasing performance is a key point. To make sure that you improve, make a note of your athletic performance. The best way to do this is in the form of a table.
There you enter what performance you have achieved in training. Also make a note of how difficult the training was for you.
If it was easy for you, you can improve next time. If you only feel mediocre stress after training, you can repeat it like this. If it was too difficult, you have to reduce.
With this method you make sure that you continuously improve. If you regularly record your increase in performance, it also increases your motivation.
Our training plan for at home is a circuit training. As an increase, you can simply do a second or third circle.
2. Music and don't get distracted
It has now been proven that music increases athletic performance. So turn on your favorite music. That even motivates when you actually don't feel like it at all.
The big advantage of doing fitness exercises at home is that you can hear the music not only through headphones, but also through your system or Bluetooth speakers.
You should switch your mobile phone to flight mode so that you do not get bothered by messages and you can concentrate on your training. The training offers you a good opportunity to switch off mentally and to create a balance to everyday life.
3. Exercise regularly - make exercise a habit
Once you've made a plan to train regularly, you'll find that training becomes a habit. So it doesn’t cost you any more to exercise regularly.During this time you shouldn't accept any excuses and just go through with the training.
+ X tip - Reward yourself for your performance
Those who indulge in something can stick to their diet or training plans longer and stay motivated. That doesn't mean you should pop in a bar of chocolate after your workout. We recommend delicious, vitamin and nutrient-rich juices, which you can also enrich with protein using whey protein powder. With a juicer you can mix and enjoy your favorite creations yourself.
You will then not only associate your sport with sweat, but also with good taste and look forward to the reward after training. But don't forget: no hard work, no price - so go!
We hope you enjoyed our tips and fitness exercises for at home. Please leave us a comment. Happy sweating!
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