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Home workouts

Regularly visiting the gym requires a certain amount of time and effort. It's not uncommon for even highly motivated athletes to not always find the time or motivation to go to the gym regularly. An appealing alternative is to turn to so-called home workouts, which you can consider either as a supplement or as the primary option. With free home workout plans available in PDF format, you can discover the appropriate exercises to achieve your personal fitness goals. This type of home workout is suitable for both men and women and enables targeted weight loss and muscle building at the same time.

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Free home plans

You can conveniently achieve your fitness goals from the comfort of your own home with the assistance of our free plans. Whether you're a newcomer in this field or already have experience, these individually tailored training programs provide you with effective exercises that you can perform without expensive equipment.

15 Minute Workout: Lose Weight Without Equipment (Beginner)

15 minute workout: Lose weight without equipment & without jumping (beginners)

15 Minute Workout: Lose Weight at Home (Beginner)

25 minute workout: lose weight without equipment (advanced)

25 minute workout: Lose weight without equipment & without jumping (advanced)

25 minute workout: lose weight at home (advanced)

Whole body muscle building without equipment (beginners)

Whole body muscle building without equipment (advanced)

Whole body muscle building without equipment (slightly advanced)

Whole body muscle building at home (beginner)

Whole body muscle building at home (advanced)

Whole body muscle building at home (slightly advanced)

Home Workouts: Particularly popular with beginners

Home workouts are particularly popular among beginners. When it comes to maintaining physical fitness and embarking on muscle building or weight loss for the first time, home workouts offer a beneficial choice. With the assistance of home workout plans, you can set yourself on the right path.

Newcomers can achieve their initial milestones. Those who do not yet feel ready to step into the gym and aim for improved physical condition can also opt to begin with home workouts. Excellent training plans for beginners are readily available for this purpose.

Useful fitness equipment for your home workout

Effective and meaningful home workouts can be organized even without any equipment or training devices. This is made possible by training plans that do not require the use of equipment. If someone has access to training equipment, they can make use of it, benefiting from greater flexibility. Nevertheless, not every piece of training equipment is of fundamental necessity. Even with basic tools such as dumbbells, kettlebells, and fitness bands, an efficient workout can already be completed.

Beginners can discover a reliable set of equipment with a training bench and a yoga mat. To obtain a basic setup, one should budget at least 150-200 euros. For those willing to invest more in their home gym, there are options such as cardio equipment, barbells, weight plates, racks, benches, and even power stations available to choose from.

Plans for all muscle groups and goals

Even within the confines of one's own home, there exists the possibility to craft a training regimen in a personalized and versatile manner. Athletes typically pursue two primary objectives: muscle building and weight loss. Utilizing specialized muscle-building workout plans and weight loss workout plans allows for the increase of muscle mass and the reduction of body fat. To facilitate weight loss, dedicated cardio workout plans are also available, often focusing on achieving a short-term and significant caloric deficit. Each individual muscle group can be trained either separately with split workout plans or alternatively with full-body workout plans. In this regard, there are no distinctions in the possibilities between home and gym workouts.

The home gym for maximum success

A comprehensively equipped home gym offers a wide range of possibilities. Ideally, it should include a dumbbell set with both short and long barbells, weight plates, a (incline) bench, workout mats, a pull-up bar, and a power rack. With this setup, it is possible to intensely train all muscle groups in the body. For those aiming for weight loss, the home gym can be expanded by adding cardio equipment such as treadmills or cross-trainers. The price varies depending on the desired equipment for your own home gym. Furthermore, there are significant price differences between new and used equipment. Those looking to save on costs can opt for second-hand equipment. In general, budgeting around 500 to 1000 euros should allow you to start your home workouts promptly.

The best exercises to do at home

The selection of the best home exercises also depends on the available equipment in your home gym or your training gear. Here are some of the recommended exercises that require no special equipment:

  • Push-ups
  • Sit-ups
  • Dips
  • Squats
  • Lunges

Simultaneously, you have the opportunity to train at home with various machines or equipment. If you have access to dumbbells or barbells, you can incorporate the following effective exercises into your workout routine:

  • Deadlifts
  • Bicep curls
  • Shoulder presses
  • Bench presses
  • Squats

Frequently asked questions about home workouts

Within the FAQ section dedicated to "home workouts," you'll find answers to common questions regarding training within the confines of your own home.

What advantages do 10-minute workout routines provide?

Engaging in a 10-minute workout is still preferable to no exercise at all and can help boost metabolism and aid in weight loss. Nevertheless, a 10-minute exercise session is not sufficient to effectively build muscles.

Is it feasible to lose weight and build muscle through home workouts?

Simultaneously building muscle and losing weight is a somewhat limited endeavor. Nonetheless, with targeted training and a tailored diet, it is possible to attain a muscular yet lean physique. Those who desire it can undoubtedly achieve their fitness goals at home as well.

Does working out at the gym offer advantages over exercising at home?

In principle, progress can be achieved both in the gym and with home workouts. In addition to the presence or absence of equipment, the intensity and execution method also play a significant role. The gym often provides advanced options for increasing weight and intensity as desired.

What is the appropriate frequency for conducting home workouts?

In order to achieve optimal results with home workouts, it is advisable to complete between three and four training sessions per week.