Designing a training plan without equipment
Training without equipment can be realised in different ways. The most popular is the HIIT form, where you maintain a very high heart rate for a relatively short time of approx. 15-25 minutes - short and high-intensity.
For example, you take 4-5 exercises, complete each one for approx. 30-45 seconds without interruption and pause between the exercises for 45-60 seconds. As soon as you have completed all the exercises once, you have completed the first round of any number of rounds. After a completed round, pause a little longer than between exercises.
The great advantage of this form of training is that you only have to sacrifice a small amount of time and can burn an extremely high number of calories in a very short time.
With HIIT training, you can burn an extremely high number of calories in a very short time. Just one hour of training per week is enough to achieve quick and lasting results!
You should also make sure that you train all parts of your body in one workout if possible, i.e
- Poor
- Back
- Chest
- Legs
- Shoulders
- Belly
This could look like choosing one exercise for each muscle group in a round. You can repeat the exact same rounds or alternate the exercises, it's up to you.
Top exercises for at home without equipment
Okay, let's get to the heart of the article: The best exercises for training at home without weights. I present two top exercises for each muscle area so that you have a little choice and can train your entire body.
Top chest exercises for at home
Dips. For dips, you need an elevation to support yourself on (e.g. a chair or bench). With your back facing the bench, rest your palms on the bench or chair with the backs of your hands facing forwards. Stretch your legs out straight on the floor. Now bend your arms until your bum is almost touching the floor and push yourself back up to the starting position.
Push-ups. The classic exercise to do at home. Bring your body into a push-up position. Position your hands wider than shoulder-width apart next to your shoulders. This may be a little unusual, but it trains the chest more. When pushing up, imagine that you are bringing your hands together under your chest. This strengthens the feeling in your chest muscles!
Top back exercises for at home
Superman. Lie flat on your stomach with your legs and arms stretched out forwards and backwards. Now raise your arms and legs at the same time, putting pressure on the lumbar vertebrae. The range of movement is very small. If this is too difficult, lift your legs first, then your arms.
Broom pull ups. Let's get a little creative here. Lie under a table or chair and place a broomstick on it. The broomstick should be above your shoulders. Hold the broomstick with both hands and row yourself up onto it. If you don't have a high chair, you can also lie down between two chairs and row yourself up between them to increase your range of motion.
Top arm exercises for at home
Diamond push-ups. Get into the typical push-up position and bring your hands towards each other. Spread your thumbs outwards and extend your index fingers. Both thumbs and index fingers should touch each other, creating a "diamond shape" between them. Now perform push-ups from this position. This variation puts a lot of strain on the triceps.
Towel curls. We have to improvise a little again for bicep training. Take a towel, grab both ends with your hands and place one foot in the centre so that one leg is raised in the air on the towel. You can now create resistance with your leg by pressing against the towel. Curl the towel up at both ends.
Top shoulder exercises for at home
Shoulder press on the door frame. This is an isometric exercise, so you are exerting force against immovable resistance. Stand in the door frame and stretch your hands upwards until you can grip the door frame. Now push as hard as you can against the door frame for approx. 30 seconds.
Jackknife push-up. Place your feet on a chair and get into the push-up position. Move your arms back a little so that your bum stretches upwards. Your head should be pointing almost vertically towards the floor. Perform push-ups from this position to primarily train your shoulders.
Top leg exercises for at home
Squats. With or without additional weight: an absolutely excellent exercise for the leg muscles. Stand with your feet shoulder-width apart, place your hands on top of each other and stretch them out in front of you. Bring your bum back as if you were going to sit on a chair and bend your knees a little at the same time. Go down until your thigh is parallel to the floor. Push yourself back up through your heels.
Wall sitting. Stand with your back against a wall and position your feet so that they are one thigh length away from the wall. Now slide your back down along the wall until you are in a sitting position and remain in this position for as long as possible. After a short time, your thighs will start to burn!
Top abdominal exercises for at home
Sliding folding knife. For this exercise you will need a towel and a surface on which you can slide with the towel (i.e. no carpet or rubber). Get into a push-up position and place your feet on the towel. Now slide your feet forwards towards your knees and back again.
Scissor kick. Lie on your back on the yoga mat. Place your arms next to your body, keeping your head in contact with the floor. Now raise one leg by approx. 40°, the other hovers slightly above the floor. Now change the position of both legs and perform this movement several times in quick succession.
Free training plan for at home
Ready to get started, but don't know exactly how and with which exercises?
No problem. We provide you with the perfect training plan without equipment, which you can do for as long as you like. This consists of HIIT circuit training, which will take your fat burning to a whole new level. And that with just three training sessions a week for just 25 minutes.
This plan includes 1 exercise per muscle group for each round. You can complete as many rounds as you like, but there should be at least 3.
You can swap exercises to your heart's content, but only for the same muscle groups. Swapping a chest exercise for an arm exercise makes no sense.
Just take a look at our Blog there you will find the appropriate plans.
The plan is designed as follows:
- Exercise duration: 30-40 seconds (depending on fitness level)
- Pause time between exercises: 40-50 seconds
- Break time after one round: 90 seconds
Questions and answers
Can I really build muscle with home training?
Yes, definitely! Especially at the beginning, your muscles will respond to almost any type of training, with or without weights. Over time, you may need to get a little more creative with the exercises or use a sling trainer. If you're really serious, you should sooner or later get yourself a weight bench with dumbbells.
Is the training plan without equipment suitable for women?
Of course you do! Ladies in particular often get bogged down on the cardio machines in the gym because they don't quite trust training with weights. That's why training with your own body weight at home is ideal for women - try it out!
Is there an app to train at home?
If you want to make things even easier, you can also download a workout app from the App Store or Google Playstore. However, the exercises and training plans in the apps are not always ideal. However, we recommend an "interval timer" app, which allows you to set your break times perfectly.
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