Looking for exercises to do at home? We show you how to get fit with these simple exercises!
We all want to get and stay fit. But when everyday life strikes without mercy and work stress meets leisure stress, it often becomes difficult.
You need a workout that you can do at any time. With effective sports exercises for home this is possible.
You can do them in your living room and you don't need any equipment.
Table of contents
Here come simple but effective sports exercises for home. So excuses have served their time :)
The 7 best sports exercises for home
No matter how little time you have, any exercise is better than none at all. Even a walk will make you fitter than sitting on the sofa!
So lace up your training shoes and let's go!
These exercises take little time and train every major body zone. So you cover all the major muscle zones in one go.
It will make you stronger, more flexible and toned. Let's start right now!
Squats
You train the Po and the Thigh
An absolute classic, which of course must not be missed.
- Stand a little wider than shoulder width.
- Tighten the abdomen and squat down.
- Make sure you don't push your knees past the tips of your toes.
- Lower your butt until it is about level with your knees.
- Go back to the starting position.
15 repetitions. Total 3 sets.
These 7 exercises will change your body in just 4 weeks!
Crunches
You train the Abdominal muscles
- Lie on your back.
- Angle your legs and place your hands on the back of your head.
- Elbows point away from the side of your head.
- Lift your head and shoulders off the exercise mat.
- The back remains on the mat the entire time. You lift only the shoulders and head.
12 repetitions and 3 passes.
Reverse Fly lying down
You train the lower back
When you do sports exercises for home, you must always make sure that you also strengthen the counterparts of the muscles you are currently training.
To compensate for the abdominal muscles just used in the crunches, we only now train the back.
- Lie down on your stomach.
- Angle the arms straight at right angles. The palms face the exercise mat.
- Now slowly lift the upper body off the mat and lower it again.
Beginners keep the legs on the floor. Advanced lifts the legs stretched from the mat as in the photo.
Perform this exercise slowly and with a lot of body tension.
10 repetitions of 3 sets.
These are the best exercises for the lower back!
Triceps Dips
You train the Upper arms - Focus: Triceps
For this exercise you need a coffee table, a weight bench, an armchair or a sofa. And very important: non-slip shoes or a non-slip exercise mat!
- Put your hands on the coffee table. The fingers point to you.
- Angle the legs.
- Lower your butt until you almost reach the floor.
- Then push yourself back up until your arms are almost fully extended. Your elbows should always have a slight bend.
12 repetitions of 3 sets.
Training only in the living room? I tested Gymondo for you!
Lunge
You train the Thigh. A classic that should not be missed.
- Take a step backward with one leg and bend the other forward. The tips of the feet point forward.
- Lower your back leg until your knee touches the floor.
- The front leg forms a right angle. At the same time, the knee must not protrude above the tips of the toes.
- The upper body is upright.
- Go back to the starting position. The feet remain in the same position. All you stretch through are the legs.
Do the exercise first 12x with the right leg, then with the left. A total of 3 passes.
As a beginner, it is enough to do normal lunges (photo 1). But as soon as you are able, you can switch to the slightly more difficult version (photo 2).
These lunge variations bring more variety!
Teetering on tiptoe
You train the Calves. Super simple but mega effective.
There are sports exercises for home, which at the same time engage your sense of balance. This is an absolute classic.
- Stand with your legs slightly open.
- Important: Stand upright and tense the abdominal muscles.
- Stand on one leg and start bobbing. Stand on your toes and then back on your heels.
- The toes always remain on the floor. You lift only the heels!
Beginners can hold on to the wall or an armchair with their hands. Or perform the exercise with two legs instead of one.
10 repetitions of 3 sets.
Planks with lateral rotation
You train the whole body
- Start in full plank. Both hands are under the respective shoulder.
- Tighten the abdomen so that you do not form a hollow back.
- Bring your right arm up while turning your upper body to the right.
- The legs remain unchanged on the mat.
- Slowly guide the arm back to the starting position.
First do 10 repetitions with the right arm before switching to the left side. Do a total of 3 sets.
Try these exercises for a strong torso!
Advanced sports exercises for home
If that's still too boring for you, then of course you can have more. These three exercises work many muscle groups at the same time.
They are good for those who are already advanced.
Push-ups
You'll be playing in the professional league when you manage your first real push-ups. Until then, you can help yourself with these beginner pushups.
Instead of having your legs stretched out, rest them on your thighs.
This means you need less force to push yourself up off the floor.
You can learn push-ups so easily!
Burpees
Burpees are mega effective! This is a combination exercise that combines several exercises.
Super strenuous, but all around body toning!
Burpees for Beginners - How to do them right!
Mountainclimber
You also need good body tension for mountain climbing.
Make sure that your abdomen does not sag and that you do not form a hollow back.
How to get fit all around with the mountain climbing exercise!
Why you should do regular exercise at home
Our body has needs. It wants and needs to be challenged. The best way to do this is with regular exercise and a healthy diet.
These two components help us maintain balance in stressful situations. Because sport makes you happy and keeps your body and mind fit.
Whether it's sports exercises at home or exercise in the gym, that's up to you. The only important thing is that you challenge yourself a little at regular intervals.
Sport helps us to reduce stress and drives away negative thoughts.
However, if you are very busy or just don't feel like going to the gym, you should definitely not skip working out.
Alternatively, you can find a whole set of exercises for home and do the workout in your living room.
so succeeds muscle building for beginners!
How often you should exercise
To really achieve results, it is important to stay on the ball. That means: train regularly. At the beginning, 2 units per week are enough.
You'll get sore muscles just from doing it. But the body gets used to it. As soon as you notice that you feel easier, increase the number of repetitions and train 3 times a week.
In addition, it makes sense that you include endurance training in your workout. So 1x per week running, swimming or cycling.
But the most important thing is regularity. Because this is where most people fail. You need to stick with it for at least 5 weeks to see results.
It is very motivating if you record the starting position. For example, how many repetitions you can do per exercise.
After 3 weeks, that number is already much higher. Looking back at the start and realizing what progress you've made gives you a motivational boost.
Our conclusion
Exercises at home are a good investment in your health. Because to be fit, you don't have to visit a gym. You can also work on your basic fitness in your living room.
If you train 3 times a week for 6-7 weeks, you will notice progress very quickly. Don't let the soreness stop you! :)
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