Yoga – time out for your soul, gentle strengthening for your body
With gentle moves and relaxing breathing exercises, yoga has rapidly turned into one of the most popular techniques for workouts at home. Regular yoga exercises can help you strengthen your muscles, improve your posture, and increase mobility. In addition, you become more aware of your body, and you will learn how to tune out every-day stress factors.
Guided yoga sessions are available on YouTube as well as in specific yoga apps. They offer a wonderful introduction to the techniques and allow you to explore yoga as a sport for you.
Pilates – relaxation combined with intensive core training
Pilates unites effective strengthening exercises for the back, stomach and pelvic floor with gentle stretching and relaxing breathing techniques. This type of training also targets the weaker muscle groups deep inside your body, that are otherwise not worked quite as much. Body posture and coordination improve as a result.
You can do Pilates using special equipment (e.g. reformer, chair or barrel) or simply on a workout mat. Beginners are well advised to try out equipment-based training methods, as they provide support to properly carry out individual exercises.
Muscle building training – targeted strengthening of certain muscle groups
If you have a certain goal in mind, you should opt for targeted training to build muscle. Particularly as cross training to counteract long hours sitting at a desk or to change the appearance of your body, you can select a workout that focusses on certain areas of your body. Workouts for the back, arms and shoulders, the stomach, legs, and buttock as well as full body workouts are very popular.
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Did you know that...
Especially beginners benefit from muscle building workouts suitable for establishing a basic level of fitness and to effectively develop muscle strength. For an easy start, we put together a beginner workout for at home available for download as a PDF.
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Dancing & dance workouts for more fun & a sense of rhythm
Dancing is not only an expression of pure joy of living, but also a great opportunity to make physical exercise more interesting. Dance workouts and rehearsals of choreographies strengthen your coordination and improve your fitness. Learning new dance moves and remembering patterns of motion offer brain exercise and enhance your mental capacity.
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Don't forget...
Once you have advanced in your training and simple dance moves are no longer challenging, you can move on to Zumba or hip-hop workouts and keep progressing. Of course you can also add various types of equipment such as balls or a hula hoop and incorporate them into your choreographies.
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HIIT (high-intensity interval training) – short, intensive, and effective
High-intensity interval training or HIIT is all about full power. High-intensity training phases alternate with short, active recovery periods. The goal of this training method is to keep accelerating the heart rate rapidly and to strengthen the muscles during high-intensity exercise phases.
Select a HIIT training plan suitable for your individual needs and start exercising your problem areas. Videos on YouTube and instructions from gyms support you in reaching your goals and guide you through your home workout.
Would you like to try out HIIT? Here is a challenging training plan as a PDF for ambitious athletes.
Tabata – Effective interval training using a Japanese method
Tabata is one of the most effective interval training methods and is therefore one of the most popular home workouts. This variation originates from HIIT training and includes active phases of heavy exercise and short periods of recovery. Every interval requires 20 seconds at maximum effort and 10 seconds recovery, which makes your body perform at its maximum capacity. Overall, a Tabata unit includes 8 intervals and thus, only takes four minutes.
If you are prepared to go to the limit during your workout at home and push yourself to the maximum, then choose Tabata as an ideal method for building strength and burning fat.
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Did you know that...
The difference between HIIT and Tabata is that Tabata follows strict rules. It is therefore perfect for simple exercises such as squats or push-ups, which you can do quickly one after the other. HITT, instead, is more flexible. Here, you can determine the duration of the intervals yourself and integrate more complex exercises.
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Training at home? Definitely! Safety tips for training at home
Physical exercise at home should be fun and motivate you to stay active and fit. Beginners should, however, observe a few safety rules to avoid accidents and safely work out at home. Here, we have assembled the most important tips for you:
