People often think that a huge number of different types of materials, equipment and knowledge are needed to exercise at home. It is also thought that you need a lot of space to do your workout at home. This is definitely not true, you don’t need an extra room full of equipment to perform an efficient workout at home.
Of course, exercising a lot is not the only way to get fitter. It is also important to eat a healthy and varied diet. If you exercise while eating healthy, you will quickly see positive results. This article will give you all the tips and tricks you need to improve your fitness and strengthen your muscles at home.
There are several free fitness apps available that do not require a subscription, giving you access to exercise programmes, exercises and tracking tools at no extra cost.
Working out is not the only way to get fit. Healthy eating is hugely important. Read this article on eating healthy and cheap and learn how you can save on food but still live healthy.
Why you should do at-home workouts using your body weight
It is surprisingly difficult to determine how much muscle the human body possesses. This is because some muscle tissues are difficult to distinguish from each other. On average, a human has between 650 and 850 muscles, so this means that some have more than others. However, out of this large number, we as athletes are only interested in 100 muscles, physiotherapists in 200 and specialists in the 400 other unknowns.
Working on your muscles through ‘strength training’ has many important benefits.
First, it is good for your joints. When you have stronger muscles, the stress on joints and connective tissue is reduced. Also, strength exercises create strong joints, reducing the risk of injury.
Another benefit of strength training is the fact that your muscles and joints become more flexible. However, it is very important here that you perform the exercises properly otherwise the muscles can be strained in the wrong way, which can lead to injuries. It is therefore imperative that you perform all exercises exactly as described.
Finally, strength training is hugely important if you want to get fitter and lose weight in the process. Many people choose sports with a lot of cardio when they want to lose weight. It is true that you burn more calories during a cardio workout than with strength training, but what is important is what happens in your body after the workout! After a strength training session, you still burn calories for two days, this is more than what happens during a cardio workout alone.
Plank to train your abdominal muscles using your bodyweight
Besides the fact that many people like to have a flat stomach because they think it is beautiful, training your abs is also essential. The abdominal muscles are the largest muscle group in the core of our body (right in the middle) and support our upper and lower body.
When the abdominal muscles are underdeveloped, other muscles will have to help by compensating during movement. Overcompensation can cause strain and lead to neck and back pain.
Developed abdominal muscles can also make for more efficient breathing. Stronger abdominal muscles tighten the diaphragm better, allowing carbon dioxide to be pushed out of the body more easily.
The following exercises can help with strengthening abdominal muscles. to strengthen abdominal muscles.
1. Basis crunch
There are several variations of the crunch. A few examples are given below.
What you need:
How to perform it:
- Lie on your back and put your feet on the floor with knees bent.
- Place your hands behind your head, crossed on your chest or thighs.
- Tighten your abdominal muscles and gently rise your shoulders.
- Keep the lower back on the mat at all times and hold the position for 2 seconds when the shoulders are off the mat.
Tips:
- Exhale when you reach the highest point.
- Don’t use your arms to push your head up.
2. Twisted crunch
What you need:
- A mat
How to perform it:
- Lie on your back and put your feet on the floor with your knees bent.
- Place your hands behind your head and keep your elbows spread.
- Tighten your abdominal muscles and move your left elbow towards your right knee.
- Keep the lower back on the mat at all times and hold the position for 5 seconds when the shoulder is off the mat.
- Slowly move back and now repeat the exercise with your right elbow.
Tips:
- Exhale when you reach the highest point.
- When the left elbow turns to the right knee, it is important that the right shoulder stays on the mat.
3. Bicycle crunch
What you need:
- A mat
How to perform it:
- Lie on your back.
- Place your hands behind your head and keep elbows spread.
- Lift both knees to a 45-degree angle.
- Make slow cycling movements with your legs.
- Touch the left knee with your right elbow and now repeat with your left elbow.
Tips:
- During the exercise, keep your head off the mat.
4. The plank
What you need:
- A mat
How to perform it:
- Start in a push-up position. Keep your hands straight under your shoulders and put your toes in the ground.
- Now put both your forearms into the mat instead of your hands.
- Tighten your glutes and draw the navel in.
- Hold this position for some time.
Tips:
- Put your elbows straight under your shoulders.
- Keep your body in a straight line as possible.
- Look down at the mat during the exercise.
- Start slowly and extend the time of the exercise each time.
5. Mountain climbers
What you need:
- A mat
How to perform it:
- Start in a push-up position. Keep your hands straight under your shoulders and put your toes into the ground.
- Tighten your abdominal and gluteal muscles.
- Take turns lifting 1 leg towards your hands.
- Repeat the exercise at a reasonably fast pace.
Tips:
- Keep hips low throughout the exercise.
Legs and glutes exercises like squats and lunges are best home workouts
Training the legs is unfortunately often skipped, especially among men who give all their attention to the upper body and omit leg exercises.
Your leg muscles are the largest muscle group in the body. The bigger a muscle group, the more hormones it produces. Leg muscles produce testosterone and growth hormones. The rest of the body can benefit from the production of these growth hormones.
If you want to focus more on losing weight, training the leg muscles is also extremely important, again because this is the largest muscle group. Even if you think your legs don’t need much work, it is still important to keep training them. Leg muscle exercises are intensive and hard, especially in the hours after the workout a lot of calories will be burned.
6. Squat
The squat can be performed in different ways. The basic squat is described below where you can choose whether or not to place a barbell at the neck or hold a loose weight at the chest. Check out Womenshealthmag.com for a variation of the squat.
What you need:
- Optional: loose weights or barbell with weights
How to perform it (without weights):
- Stand upright and put your feet shoulder-width apart.
- Hold both arms out in front of you and make a sitting movement.
- Sink to the point where your thighs are horizontal.
- Hold the sitting position for 3 seconds and gently rise again.
Tips:
- In the sitting position, let the knees extend no further than the toes.
7.Step-ups
What you need:
- An elevation in the form of a stair step or aerobic step. The higher, the more effective the exercise.
How to perform it:
- Step onto the elevation with your right leg.
- Step with your left leg next to your right leg.
- Now step off the elevation again with the right leg and do the same with the left leg.
- Repeat the exercise.
Tips:
- Make sure you don’t start the exercise with the same leg every time.
8. Lunges
For lunges, you can choose to perform the exercise with additional weights. For example, a barbell can be placed on the neck or loose weights can be held in both hands.
What you need:
- Optional: loose weights or barbell with weights.
How to perform it (without weights):
- Put both hands to your sides.
- Put 1 leg forward with a big stride (about one and a half times your normal stride length).
- Bend the knee of the front leg until the knee of the back leg hangs just above the ground.
- Extend the front leg and place the foot back next to the back foot.
- Repeat the exercise switching front leg.
Tips:
- Make sure the knee of the front leg is in line with your toes.
- Keep your back in a straight position while performing the exercise.
9. Wall-sit
What you need:
A straight wall
How to perform it:
- Stand with your back facing a wall.
- Lean back and place your buttocks and shoulders against the wall.
- Bend both knees and sit in a sitting position against the wall.
- Hold this position for as long as possible.
Tips:
- Put the knees into a 90-degree position.
10. Glute bridge
What you need:
- An elevation in the form of an aerobic step
- A mat
How to perform it:
- Take a seat with your back on the floor.
- Place both legs on the elevation.
- Lift your hips until a bridge forms. Hold this position for 3 seconds.
- Slowly lower your hips again and repeat the exercise.
Tips:
- Tighten your glutes as you raise your hips.
Back muscle exercises for upper body home workouts
The third muscle group that should not be skipped is the back muscles. When you train your back muscles, you indirectly work on improving your posture. People today often maintain incorrect posture because they sit incorrectly behind a desk or because they hang too much on a sofa or chair. It is therefore important to pay attention to this.
Furthermore, back muscle exercises are very good to prevent or remedy back pain. Especially if you have a weak back and often go through back strain, it is important to strengthen these muscles.
Finally, the back muscles are important in fat burning. Since the muscles in the back are very long, fat burning at rest will also increase.
Especially with back muscle exercises, it is important to master the exercises and techniques properly before performing them with weights. Loading the back muscles in the wrong way increases the chances of back pain.
11. Barbell deadlift
What you need:
- A barbell with weights
How to perform it:
- Stand behind the barbell and place your feet shoulder-width apart.
- Grasp the barbell with an overhand grip.
- Keep your back straight and bend down from your hips.
- Come up and lift the barbell to your hip.
- Lower the barbell again.
- Repeat this movement.
Tips:
- Make sure you have a straight back during this exercise.
12. Bent over row
What you need:
- A barbell with weights or two free weights.
How to perform it:
- Take the weight(s) in your hands.
- Push your hips and buttocks back slightly and slightly bend your knees.
- With a straight back, bend forward to a horizontal position.
- Pull your weighted arms up until they are positioned at the side of your chest.
- Repeat this rowing movement.
Tips:
- Make sure you have a straight back during this exercise.
13. Superman
What you need:
- A mat
How to perform it:
- Lie on your stomach on the mat.
- Stretch your arms and legs.
- Raise your left shoulder/arm at the same time as your right leg.
- Rest your arm and leg back on the mat gently.
- Repeat the exercise with your right arm and left leg.
Tips:
- Advanced users can perform the exercise with both arms and legs at the same time.
- Make sure you keep tightening the abdominal muscles during the exercise.
14. Back extension
What you need:
- A mat
How to perform it:
- Start in a push-up position where your hands are placed under your shoulders and your toes are in the ground.
- Tighten your glutes and draw your navel in.
- Point up with 1 arm so that it is in a straight line with your back and do the same with the opposite leg.
- Hold this position for 3 seconds.
- Repeat the movement with your other arm and leg.
Tips:
- Throughout the exercise, keep your back and neck straight.
- Pull-up
The pull-up (or pull up) is especially popular among men and is easy to perform at home. You use your own body weight to make your back muscles stronger.
What you need:
- A pull-up bar (climbing rack works too)
How to perform it:
- Grab the bar wide with an overhand grip.
- Pull your legs in slightly.
- Pull your body up until your chin is just above the bar.
- Slowly lower your body again.
- Repeat this exercise.
Tips:
- Position your hands slightly wider than your shoulders are wide.
Exercising at home with chest muscle exercises such as push-ups
The pectoral muscles are attached to the outside of the upper arms, collarbone, sternum and to the right abdominal muscle. The pectoral muscle group is relatively small but certainly not unimportant.
Often, the pectoral muscle is trained too much and too fast which causes muscle strain. The back muscles belong to a larger muscle group than the chest muscles and therefore need more training time than the chest muscles. It is important to find a good balance between the different muscle groups.
15. Bench press
What you need:
- A barbell with weights.
- Exercise bench
How to perform it:
- Lie down with your back on the press bench and place both feet on the floor.
- Grasp the barbell with an overhand grip and place your hands slightly wider than your shoulders.
- Rest the barbell just above your chest.
- Push the barbell away from you without locking your arms.
- Slowly lower the barbell to your chest again without touching your chest.
- Repeat the exercise.
Tips:
- Press your lower back and buttocks firmly into the bench during the exercise.
- Keep the barbell, your wrists, elbows, arms and shoulders on the same line, straight up and down.
16. Dumbbell Fly
What you need:
- Two free weights (dumbbell)
- Exercise bench
How to perform it:
- Take a seat on the bench and rest the weights on your thighs.
- Lie with your back on the bench.
- Extend both your arms upwards, keeping the palms facing each other.
- Slowly lower the two weights down the side and make a semi-circle.
- Hold the weights for 3 seconds when they are at chest height.
- Slowly push the weights back up.
Tips:
- During the exercise, keep your arms slightly bent.
- Do not let the weights touch each other during the exercise.
14. Dumbbell pull-over
What you need:
- A loose weight (dumbbell)
- Exercise bench
How to perform it:
- Grasp the weight with both hands and lie on the bench with your back.
- Hold both palms against the bottom of the weight.
- Lift the weight above your chest with slightly bent elbows.
- Bring the weight down past your head until it reaches the height of the bench.
- Bring the weight back to your chest.
Tips:
- Make sure the lower back is pressed into the bench during the exercise.
15. Dumbbell press
What you need:
- Two free weights (dumbbell)
- Exercise bench
How to perform it:
- Take a seat on the bench and rest the weights on your thighs.
- Lie with your back on the bench.
- Push the weights upwards so that they end right above your chest.
- Slowly lower the weights until the weights are at chest level.
- Slowly push the weights back up again.
Tips:
- Keep the elbows slightly bent while performing the exercise.
16. Push-up (push-ups)
What you need:
- A mat
How to perform it:
- Lie with your stomach on the mat.
- Put your toes in the ground and your hands shoulder-width apart.
- Push yourself up and make a straight line with your body.
- Slowly lower yourself down through your arms until you are hovering just above the floor.
- Push your body back up with your hands.
- Repeat the exercise.
Tips:
- Make sure you only use your arms when you push yourself up.
Arm muscle exercises to train at home
The last major muscle group is the arm muscles. Several major muscle groups such as the triceps, biceps and forearm muscles are in this group. It is important to give these different muscles equal attention!
We use our arm muscles in both all daily activities and are therefore important to train. Not only will it make your arms look better, it will also make lifting groceries a lot easier!
17. Dumbbell curls
What you need:
- Two free weights
How to perform it:
- Stand with your feet positioned hip-width apart.
- Hold a weight in each hand with an underhand grip.
- Point both palms inwards.
- Move one arm up to your chest.
- Slowly bring the weight down again.
- Repeat the exercise with the other arm.
Tips:
- Keep a straight back during the exercise.
- When your back moves with you, you are often using weights that are too heavy.
18. Overhead barbell press
What you need:
- A barbell with weights
- Exercise bench
How to perform it:
- Take a seat on the bench and rest the barbell on your thighs.
- Lie with your back on the bench.
- Hold the barbell shoulder-width apart.
- Press the barbell as far above your chest as possible.
- Bend your upper arms so that the barbell lands above your forehead.
- Push the barbell back above your chest.
Tips:
- Make sure the lower back is pressed into the bench during the exercise.
19. Lateral raises
What you need:
- Two free weights
How to perform it:
- Stand upright with your feet hip-width apart.
- Take a weight in each hand and let both arms hang down beside the body.
- At the same time, stretch both arms out and up as far as possible.
- Hold this position for 3 seconds.
- Gently bring the arms back to the side of the body.
Tips:
- Keep a straight back during the exercise.
- When your back moves with you, you are using weights that are too heavy.
20. Tricep dip
What you need:
- Exercise bench or chair
How to perform it:
- Stand in front of the bench or chair.
- Place both palms behind you on the bench.
- Put your legs in front of you at a 45-degree angle.
- Slowly lower yourself until your elbows are at shoulder height.
- Hold this position for 3 seconds.
- Slowly push yourself back up.
Tips:
- Maintain a straight back during the exercise.
21. Overhead press
What you need:
- A barbell with weights
How to perform it:
- Stand upright with your feet hip-width apart.
- Take the barbell in both hands with an overhand grip.
- Keep your back straight a lift the barbell to hip height.
- Raise the barbell to above your shoulders and punch the barbell out above your head.
- Slowly lower the barbell to your chest.
- Repeat the exercise.
Tips:
- Keep a straight back during the exercise.
- When your back moves with you, you are using weights that are too heavy.
- Make sure not to lock the elbows when releasing the barbell.
- Sink your knees slightly during this exercise.
Building fitness at home in a few minutes a day
Just training your muscles is certainly not enough; it is also hugely important that you pay attention to your fitness. When you work on your fitness, you increase your stamina which has many positive effects.
Firstly. With fitness training, you improve the heart muscle. The heart, like any other muscle, gets bigger by training it. A bigger and stronger heart muscle provides more oxygen and thus more energy. Fitness training also improves nerve impulses, resulting in more effective and efficient movements!
The more you work on your fitness, the more health improvements you can expect! For example, better stamina improves circulation and reduces the risk of cardiovascular disease. Furthermore, fitness training lowers blood pressure, which is especially important for people who suffer from high blood pressure. Finally, fitness training combined with a healthy diet can reduce the risk of developing type-2 diabetes. If you do already struggle with diabetes, working on your fitness can also improve insulin sensitivity.
Finally, fitness training is important when you want to lose weight. It is important that this is done in combination with strength training and a healthy diet to achieve optimal results.
Take a look at ‘fitness/health Apps‘ where there are several recommendations for apps that can help you with your fitness training!
Cardio exercises you can do perfectly at home – no-equipment workout
You can work on your fitness in many different ways. It is also possible to do fitness training at home. You hardly need any equipment to do so. So when it is raining outside, there is no excuse to skip exercising for the day.
The following exercises are examples that are easy to perform at home for improving your fitness.
22. Heels buttocks
How to perform it:
- Start with a gentle walk, staying in the same place.
- Keep the upper body upright.
- Let both arms hang along the body.
- Tap your buttock with your right heel.
- Tap your buttock with your left heel.
- Increase the speed and repeat the exercise.
Tips:
- Keep a straight back during the exercise.
- Tighten your abdominal muscles during this exercise.
23. Lift knee
How to perform it:
- Start with a walk, staying in the same place.
- Keep the upper body upright.
- Let both arms hang along the body.
- Raise your right knee to 90 degrees.
- Land your right foot down on the front foot.
- Now switch legs, bringing your left knee up to 90 degrees.
- Increase the speed and repeat the exercise.
Tips:
- Keep a straight back during the exercise.
- Tighten your abdominal muscles during this exercise.
24. Climbing stairs
How to perform it:
- Choose a firm staircase.
- Run up the stairs in a dribble stride.
- Run in a dribble stride down the stairs again.
- Repeat this exercise.
- Make sure not to hold the handrail during this exercise.
Tips:
- Make sure not to hold the handrail during this exercise.
- Keep a straight back during this exercise.
- Rope jumping
You measure the correct length of jump rope by placing both ends of the rope on the ground and making sure the middle piece touches the armpit.
How to perform it:
- Jump on the ball of your foot.
- Hold the rope in both hands behind your body.
- Swing the rope over your head and jump over the rope with both feet.
- Increase the speed and repeat the exercise.
Tips:
- Keep a straight back during this exercise.
- Tighten your abdominal muscles.
- Lift your feet well off the ground during each jump.
- Skating jumps
How to perform it:
- Place both feet hip-width apart.
- Bend through both knees and bring your arms to your back.
- Jump with your right leg sideways to the right.
- Now jump with your left leg sideways to the left.
- Increase the speed and repeat the exercise.
Tips:
- Tighten your abdominal muscles during this exercise.
- The bigger the jumps, the more efficient the exercise.
25. Lateral cross pass:
How to perform it:
- Place both feet at hip height apart.
- Step to the left with your left foot.
- Cross past your left foot with your right foot.
- Step with your left foot to the left again.
- Cross with your right foot behind your left foot.
- Move your arms and shoulders in opposite directions.
- Now repeat the exercise to the right side.
- Increase the speed and repeat the exercise.
Tips:
- Do the exercise slowly at first and then increase the speed when you have mastered the steps.
26. Jumping jacks
How to perform it:
- Place both feet side by side.
- Let both arms hang down beside the body.
- Jump with both legs apart.
- Bring both arms up at the same time.
- Now jump back to starting position.
- Increase speed and repeat the exercise.
Tips:
- Tighten your abdominal muscles during this exercise.
- Spread your legs and arms as far as possible for a more efficient exercise.
27. Burpees
How to perform it:
- Place both feet hip-width apart.
- Sink through your knees and make a squat.
- Place biede hands on the ground.
- Stretch both feet backwards, making a push-up movement.
- Pull your legs back towards your hands.
- Stand upright again.
- Increase speed and repeat the exercise.
Tips:
- If you find it difficult to jump to push-up position, you can also move your legs back one at a time.
- Keep your abs tight during this exercise.
Outdoor fitness training without injury (don’t forget warm-up)
There are vastly different ways to work on your fitness outside. Think of cycling, walking, running, swimming, climbing, rowing and many more possibilities. There are also many sports that can be done in teams or in pairs, we only describe below sports that you can do yourself. If you are interested in playing sports with several people, feel free to look around in your town or city.
28. Running
Running is an obvious option to work on your fitness outside and is definitely a good way to improve your stamina. The great thing about running is that you can decide on your own routes and therefore enjoy the nature around you. It is very healthy to exercise and to do it outside in the fresh air makes it even better!
Many novice runners do not know how essential it is that you buy good running shoes. In fact, it is not smart to use everyday trainers for running as this can cause injuries. Running shoes are often lighter and offer stability and cushioning which is essential during running.
If you are a novice runner, it is wise to start slowly. Don’t set too high goals for yourself, unattainable goals can be very demotivating. It is also smart to start with a leisurely pace, a longer but slower workout is more efficient than a shorter and faster one. While running, it is also wise to maintain a pleasant breathing pace, this will ensure that you will last longer during your workout. Furthermore, it is smart to keep track of your heart rate because you need to avoid overtraining. Finally, many people like to listen to music while running, happy songs will increase your motivation.
29. Walking
If you are not a fan of running, walking is a good substitute. With a relatively low intensity combined with a long duration, you are less likely to get injured than when running. This long duration and low intensity will also help you burn fat.
When walking, it is also smart to start slowly; as you walk more often, you can keep increasing the walking pace, thus preventing injuries. You can choose to walk by time or mileage, as long as you set achievable and motivating goals for yourself!
It’s important to put on good shoes, with wool, terry or cotton socks. It is also smart to put on several layers so that you can take one off or put one on when the weather changes.
Change the walking route all the time to keep your motivation high and motivate others to walk with you! There is nothing more fun than exercising together.
30. Swimming
Another sport that improves endurance considerably is swimming. In summer, you can swim outdoors and in winter you can move your workout to an indoor pool, this always makes it possible to perform your workout.
It is not easy to improve your fitness with swimming, leisurely laps do improve health but do little for fitness. If you want to improve your fitness, it is important that training sessions last at least 30 minutes and are repeated 2 to 3 times a week. You can choose different types of training, an example being interval training, swimming one fast lane and then another slow one. Two swimming strokes that are tremendously good for fitness are the breaststroke and butterfly stroke.
For support, check out Better.org.uk. This website will help you create a swimming schedule and achieve your goals!
31. Cycling
The Netherlands is also known as ‘cycling country’; in fact, the Netherlands has more bicycles than inhabitants! Cycling is not only useful for daily tasks like shopping or going to school or work, it can also be a hugely useful way to improve your fitness.
If you are interested in cycling a lot, you can think about taking up cycling, but this requires an investment. It is therefore smart to first start cycling on your current bike to see if you might be interested in it. If you decide to take up cycling check out the Blacks page for a good offer.
To improve your fitness, it’s smart to cycle about 2-3 times a week. You can also keep increasing the length of the ride. Interval training is also a good way to improve your fitness, for example, increase your speed for 15 minutes and then slow down again.
The nice thing about cycling/cycling is that you can constantly change the environment by choosing different routes. Cycling/cycling can easily be done alone but also definitely together!
