We've all been there: you come home tired from school or work, it's raining or the gym is just too far away. All perfect excuses to skip your workout.
If you train at home in your home gym, none of this applies. Your 'gym' is just a few steps away - in your living room, garage or basement. All you need is a little space, equipment and the right tools.
In this article, we'll tell you what these are and how you can train effectively at home!
Why is training at home a good alternative?
It doesn't always have to be the classic gym. Training at home can also get you fit. What's more, it also offers a whole host of benefits.
7 reasons to train at home:
Flexibility: one of the biggest advantages of training at home is flexibility. You can train whenever it suits you - in the morning before work, during your lunch break or late at night. There are no opening hours that you have to stick to.
Save money: Gym memberships can be expensive. In addition, there are often travel costs and sometimes even parking fees. You can save all this money by training at home. Of course, the basic equipment will cost you a bit of money, but in the long run it's a much cheaper solution.
No waiting times: You know how it is: you're motivated, but all the machines are occupied and you have to wait? There are no waiting times at home. The dumbbells, skipping rope and mat are all yours. You can do your exercises at your own pace without having to take others into consideration.
Privacy: Many people find it uncomfortable to train in front of others, especially if they are new to it. At home you have your privacy. You can be as loud or quiet as you like and don't have to worry about how you look.
Personal atmosphere: design your training area to suit your taste. Play your favorite music, make your lighting pleasant and create an environment that makes you feel comfortable. This personal touch can increase your motivation and enjoyment of training enormously.
Efficiency: Without the distractions you normally have in a gym, you can concentrate fully on your workout. No talking, no waiting, just you and your workout. This often makes your workout more efficient and effective.
Family-friendly: If you have children, it's often difficult to find time to go to the gym. When training at home, you can simply include the kids or stay close to them. This way, training becomes part of everyday family life and you don't have to carve out extra time for it.
What do I need to consider when training at home?
A few things! Before you really get started, there are a few things you should bear in mind to ensure that your training at home is not only effective but also safe.
Safety first
No matter how motivated you are, safety should always come first when training in your home gym.
Create space: Look around and make sure you have enough room to move freely. After all, you don't want to knock over furniture or lamps.
Correct technique: Take the time to learn the exercises correctly. Watch a few YouTube videos or ask a trainer. Incorrect technique can lead to injury and we want to avoid that!
Warm up and cool down: A proper warm-up before and a cool-down after training are mandatory. This protects your muscles and joints and helps to prevent injuries.
Listen to your body: If something hurts or you don't feel well, take a break. There's no point in torturing yourself with pain - on the contrary, it's more likely to cause long-term damage.
Structure and planning
While it can be super convenient to work out in your living room, the couch is of course also tempting. With the right structure and planning for your training, you can make sure you stay on the ball.
Create a training plan: Create a plan that is realistic and fits in with your everyday life. Set yourself small, achievable goals to stay motivated.
Incorporate variety: To avoid boredom and plateaus, mix up your workouts regularly. Use different exercises and vary the intensity.
Regularity: Try to train regularly. It's better to do moderate workouts three to four times a week than extreme workouts once a week. Continuity is the key to success.
Have fun: training should not be a chore, but something you look forward to.
Tools and apps
You can also use technology to your advantage in your home gym. The SmartWOD apps help you to train effectively - no matter when and where.
SmartWOD Workout Generator: This app puts together individual workouts based on your equipment and skills. Only have dumbbells available and less than 20 minutes to spare? No problem. Let the app suggest suitable workouts to get you sweating.
SmartWOD Workout Timer: Forget stopwatches. The SmartWOD timer helps you to structure your workouts and keep track of them. Different modes such as AMRAP (As Many Rounds As Possible) and EMOM (Every Minute on the Minute) make your training even more efficient.
What basic equipment do you need in the home gym?
The good news is: you don't need expensive equipment to train effectively at home.
Here are a few must-haves that will make your home gym complete - without you having to raid your piggy bank:
Dumbbells: Versatile and perfect for strength training.
Kettlebells: Ideal for dynamic exercises and functional training.
Skipping rope: Great for cardio and coordination.
Resistance bands: Good for stretching exercises and additional resistance training.
Mat: For comfort and protection during floor exercises.
Pull-up bar: For pull-ups and other exercises using your own body weight.
Which exercises are suitable for training at home?
Are you motivated and have set up your own little home gym? Great! Now the question is: what exercises can you do to get and stay fit?
Whether with dumbbells, kettlebells or without any equipment at all - here you'll find the best exercises for your home workout.
Exercises with dumbbells
Let's start with the classics: Dumbbells! These little wonder weapons are super versatile and perfect for your home workout.
Dumbbell squats
Dumbbell shoulder press
Dumbbell floor press
Dumbbell Rows
Dumbbell Thruster
Dumbbell Bicep Curls
Exercises with kettlebells
Kettlebells don't take up much space either and you can train your entire body with them.
Kettlebell Swings
Goblet Squats
Turkish Get-ups
Kettlebell Cleans
Kettlebell Push Press
Kettlebell Rows
Exercises with your own body weight
Sometimes you don't even need any equipment. Your own body weight is all you need to really work up a sweat.
Push-ups
Air Squats
Burpees
Planks
Sit-ups
Pull-ups
Jumping Lunges
Cardio exercises
Of course, cardiovascular training is also a must. Here are a few ideas that you can easily do at home.
Single Unders or Double Unders with skipping rope
Mountain Climbers
High Knees
Jumping Jacks
Home workout: How do I find workouts to do at home?
You've set up your home gym and are ready to get started - but where can you find suitable workouts? It's easy: with the SmartWOD Workout Generator!
SmartWOD Workout Generator - your personal CrossFit coach
The SmartWOD Workout Generator app is super handy if you want to put together an effective workout quickly and easily.
This is how it works:
Select equipment: Specify what equipment you have available - dumbbells, kettlebells, skipping rope or just your own body weight.
Select workout type and time: With Premium, you can also select your preferred style - whether AMRAP (As Many Rounds As Possible), EMOM (Every Minute on the Minute) or Tabata - and also filter by how much time you have.
Have workouts suggested: The app then creates customized workouts for you that perfectly match your specifications. No boredom, always new challenges!
3 sample workouts for your training at home
Workout 1: Dumbbell Challenge (3 rounds For Time)
This workout is designed to get you through various exercises with dumbbells in as little time as possible.
Exercises:
15 Dumbbell Thrusters
15 Dumbbell Rows (per side)
15 Dumbbell Deadlifts
15 Dumbbell Push Press
Procedure:
Do 3 rounds of the above exercises in the given order.
Try to complete each round as quickly as possible.
Pause as required, but try to keep the breaks short.
Workout 2: Kettlebell Blast (AMRAP – As Many Rounds As Possible)
Try to complete as many rounds as possible within 20 minutes. AMRAPs help you to continuously improve your endurance and strength.
Exercises:
10 Kettlebell Swings
10 Kettlebell Goblet Squats
10 Kettlebell Shoulder Press (5 per side)
10 Kettlebell Russian Twists (per side)
Procedure:
Set the SmartWOD AMRAP timer to 20 minutes.
During this time, complete the above exercises as often as possible in the prescribed order.
Count your rounds with the Timer app.
Workout 3: Bodyweight Burner (Tabata)
Tabata is an intensive training method in which you alternate between 20 seconds of exertion and 10 seconds of rest. Perfect for a short but crisp workout without equipment.
Exercises:
Push-ups: 20 seconds push-ups, then 10 seconds rest.
Air squats: 20 seconds squats, then 10 seconds rest.
Burpees: 20 seconds burpees, then 10 seconds rest.
Plank: 20 seconds plank, then 10 seconds rest.
Procedure:
Repeat each exercise 4 times before moving on to the next. So you do 4 push-ups before you start with the air squats.
A complete Tabata cycle takes 4 minutes per exercise.
In total, this workout takes 16 minutes.
This is how you do the workout:
4x 20 second push-ups + 10 second rest
4x 20 second air squats + 10 second break
4x 20 second burpees + 10 second break
4x 20 second plank + 10 second break
Let's go - your home gym is waiting!
Now you're ready to power through at home and get the most out of your home workouts.
With the right exercises, some equipment and tools such as the SmartWOD Workout Generator app, nothing stands in the way of your success.
Whether you train with dumbbells, kettlebells or your own bodyweight, variety and consistency are the keys to success.
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