Do you know this? After a stressful day at work, you walk in the door exhausted and drained and there are still a few to-do’s on the list that you wanted to complete that day. Whether it’s cleaning the bathroom, shopping for groceries or exercising. But going to the gym now? Absolutely not! There’s no motivation… What is becoming increasingly important, however, is so-called “home training”. Effective workouts don’t necessarily have to take hours or require expensive equipment. In this article, we give you an overview of short and efficient exercises that you can do in the comfort of your own home without having to rely on special fitness equipment.
1. high-intensity interval training (HIIT):
HIIT exercises are perfect for those who want to achieve maximum results in a short period of time. Alternate between intense exercises (e.g. burpees or jumping jacks) and short rest periods to increase endurance and strength.
2. bodyweight exercises:
Classic bodyweight exercises require only your own body weight. Squats, push-ups, lunges and planks are excellent full-body exercises that build strength and stability.
3. yoga and Pilates:
These forms of exercise combine movement and breath control to promote strength, flexibility and balance. There are numerous online resources for yoga and Pilates classes that are great for home workouts.
4. cardio exercises without a treadmill:
You don’t necessarily have to jog to strengthen your core. Incorporate exercises like jumping jacks, mountain climbers and high knees into your workout to get your heart rate up and burn calories.
5. resistance exercises with everyday objects:
Use household items such as water bottles, backpacks or towels as substitutes for dumbbells. Bicep curls, shoulder presses and tricep dips can be done effectively this way.
6. tabata training:
Similar to HIIT, but even more intense. Tabata intervals consist of 20 seconds of intense work followed by 10 seconds of rest. Repeat this for several exercises to increase both strength and endurance.
7. functional training:
These exercises simulate everyday movements and improve the overall functionality of the body. Squats with rotation, plank with arm raise and lunges with side bends are good examples.
Important tips:
- Start with a warm-up to avoid injury.
- Make sure you perform the exercises correctly to ensure effectiveness and safety.
- Consult your doctor before starting a new exercise program, especially if you have any health concerns.
With these short and efficient exercises, you can pursue your fitness goals even in a busy everyday life. Combine exercises as you see fit to create and maintain your personalized workout. Fitness doesn’t have to be complicated – it’s about staying active and finding joy in movement.