Exercise at home without equipment: 6 simple fitness exercises


A living room work-out is very simple: it is effective. It's free. It is fast and fun. And you alone determine the pace and atmosphere of the training. Simply use these instructions for training at home.

Go to the gym today? Really - today? Very quickly the urge to postpone is spreading and we have the most popular objections ready: The way to the gym is so long, our favorite class is always crowded, the weather is cold and uncomfortable.

But from now on there are no more excuses. You can also simply do your work-out at home. These 6 fitness and strength exercises will increase your well-being and suit every lifestyle. Let's go!

Can be done without the gym: Train yourself fit and slim at home

It does not have to be the expensive annual subscription to the gym. You can also train actively in your own living room. There are many good reasons to stay at home.

Advantages of the living room workout

  • You pay nothing
  • You do not need any equipment
  • You are independent of wind and weather, course and opening hours
  • You don't waste any time, because you're already on site
  • You are undisturbed
  • You train according to your needs

Before we start: Create a training area

To be able to train well, you need sufficient space. 6 to 8 square meters are ideal. This gives you enough space for lunges and arm swings, and you don't have to constantly watch out to see if you hit the vase or the TV.

In general: Avoid any distraction that distracts you from your goal, to train with concentration. For some people, it's a booming radio (better switch it off), the kids arguing (send them next door for 30 minutes) or the long to-do list that's still on the table (put it away quickly). Whatever distracts you, make sure you get some rest and create a training area where you like to train. This can be permanently installed or quickly rebuilt for training.

Do you have a large mirror in your house? Very good. Train directly in front of the mirror so that you can check that your movements are correct and correct them if necessary. In this way you will spare your muscles and joints.

The extra motivation

Since you do not have a personal trainer to push you to your limits, you have to take care of your motivation all by yourself. Our tip: illustrate your goal, for example with a motivating poster. Or write your training goal legibly on a large piece of paper and hang it on the wall in front of you: "Lose 3 kg in 7 weeks", "No more back pain", "Stronger upper arms", "Run to the 4th floor without heavy breathing".

Also helpful to stay on the ball: List the exercises on paper and hang them in front of you. In this way you can keep track of all the steps and check off what you have already achieved during a training session.

During quiet sports such as Pilates or yoga, you can also light a candle or dim the light to enhance your well-being.

Or put your money on a video course. There are numerous qualified trainers on the Internet who also offer your courses online for free. There you can join in the training step by step and also see immediately how the exercises are performed correctly.

Checklist for your perfect training area at home

  • Create 6 - 8 square meters of space
  • Ventilate briefly
  • Is everything in place? Water, music, towel, possibly also mat, mirror, dumbbells etc.
  • Avoid distractions: Cell phone mute, radio off, send family next door
  • Take about 30 minutes of your time
  • Turn up the music, turn on the course video or enjoy peace and quiet
  • Let's go!

6 exercises for training at home

With this 30-minute fitness program for at home, you can train your strength, coordination and mobility.

You repeat the 6 exercises 10 times at the beginning, if you are already fitter up to 15 times. You will go through the entire exercise set 2 to 3 times. Take a break of about 1 to 2 minutes between the individual exercises.

Sit-ups or Crunches

Abdominals alert! Sit-ups and crunches are the order of the day. The two trunk bending variations are very similar, but crunches do not raise the upper body as high. This is lighter and more back-friendly.

That's the way to do it:

Lie on your back, bend your legs. Put your hands behind your head or next to your body - in the way that is more comfortable for you. The lower back remains on the ground during the entire exercise. Now pull yourself up repeatedly with the strength of your abdominal muscles alone - please be very supple and without swinging.


You train your entire leg muscles effectively with simple knee bends.

That's the way to do it:

Position your feet hip-wide. Crouch down. Do not push your knees forward. Imagine you are sitting on a chair - the movement goes backwards rather than forwards.

If you have problems with your knees, try this lying position: lie on your side, bend your legs (90 degrees) and raise and lower your upper leg slightly, 15 repetitions without a break. Then change sides.


Not an evergreen for nothing: The push-ups. Those who train at home can't get past pushups. This simple exercise strengthens every muscle in the body.

That's the way to do it:

Put your hands parallel and shoulder-width apart. Keep your back straight and your neck as unstrained as possible. And now: Keep on squeezing.

These "cheating" variations are well suited for untrained people: Put your weight on your knees, not on your feet. This way you will have to carry less weight. Or stand up and put your hands at hip height on a chest of drawers or a heavy table, or simply squeeze off the wall.


Here you are working on your back muscles.

That's the way to do it:

Lie on your stomach. The legs are parallel. Stretch out your arms above your head and put them down. Now lift your legs and arms up at the same time so that your back has to work. Hold it briefly and put it down again. Repeat.


There is strength in silence. This simple exercise is really something. When planking, you remain stiff like a board over the floor. This requires the triceps, shoulder, chest, abdominal and leg muscles.

That's the way to do it:

You lie on your stomach. Now lean on your forearms. Your elbows are at shoulder level and your forearms are parallel. Your toes are pressing off the floor. Now bring tension into the forearm support. Do not sag! Try to hold the position for 45 to 60 seconds. Perform the exercise three times.

Jumping Jack

The Jumping Jack completes our work-out at home with some endurance training.

That's the way to do it:

In Jumping Jacks, you bring your arms and legs together or apart at the same time while jumping up in the air. Jumping Jacks are perfect for cardio training or as a final exercise, as the muscles are really worked to full capacity. 

What else you should consider

Always take a day off after work-out so that your body can regenerate sufficiently. This is the only way you can build up muscles. If you want to support your body in phases of great exertion and physical strain, dietary supplements can be a valuable strengthening.

Would you like to increase the intensity of your workout at home?

Vary the exercises and include dumbbells, for example. If you do not have dumbbells at hand, filled bottles will do. Elastic rubber bands (terra bands, fitness bands) are also very popular to intensify strength exercises or a HIIT workout. The bands are available in different sizes and strengths. They are an ideal training tool for sports at home.