Fitness training for home – losing weight at home for beginners & advanced

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Losing weight at home without training? This is quite possible, but it is far from optimal. But not everyone has the time and/or access to a gym. In this article I decided to introduce a fitness training for home. After all, losing weight at home is only really effective through proper training. Not to mention that training at home also brings super fun!

 

Fitness training for home - losing weight at home for beginners & advanced
Fitness training for home – losing weight at home for beginners & advanced

Why do I need a workout if I want to lose weight at home?

But before we get into training for home, I would like to support you with the various reasons why it makes sense to lose weight at home with a workout! Of course, there are dozens of advantages for supplementing the loss of weight at home with a fitness workout. But I would say by and large are three reasons for fighting.

  1. More activity in everyday life

The first advantage is obvious. By training extra at home, I increase my daily activity. Of course, this has the advantage that I increase my daily calories a little! So either lose weight a little faster or can eat a little more!

  1. More fun losing weight

The second advantage is particularly important to me. The fun. Because by training you will be able to have a lot more fun than if you just do a diet. Training can make you extremely happy. A strenuous workout ensures after just a few minutes that your body starts with the release of dopamine. This makes you more alert, focused and focused. In addition, you just hate what you do! Training also helps you hide negative thoughts and become more resistant to stress. So quite useful.

Losing weight at home without muscle loss
Losing weight at home without muscle loss
  1. Less muscle loss when losing weight

A last very decisive advantage is the prevention of muscle loss. Because through your training you send stimuli to your muscles. This means that your body knows that you still need them and it can’t take them down for energy saving. Because the muscles consume energy all the time, almost like a lamp that is always on. Why your body usually wants these breakdowns. This is also the reason why you lose weight at home without training, quickly lose muscle. However, the simple training for the home makes it easy to prevent the whole thing.

Training for home – your possibilities

Basically, I would say that you hate two options for your training from home. Either you train absolutely without equipment, i.e. with your own body weight and maybe a yoga mat. Or you can add a bit of equipment, such as dumbbells, and train with equipment. Personally, I would say that especially beginners, can also train very well without additional equipment & weights. However, I would recommend the more advanced maybe to buy a dumbbell set or similar. The whole thing is usually relatively cheap and can improve the training enormously. But more on the topic of recommendations for equipment can be found at the end of the article.

Losing weight at home through training without getting caught
Losing weight at home through training without getting caught

Example 1: Home Training (WITHOUT DEVICES)

Losing weight at home through training without getting caught

You can actually carry out this training plan every day or every other day, in less than 20 minutes, from home. If you don’t understand the exercises, it’s best to search for explanation videos on YouTube, as explaining the visual is a lot easier. The exercises should be performed one after the other without paused too long. After you’re through with a round take 3-4 minutes to breathe and drink and get the whole thing back! Overall, I would recommend at least 2-3 rounds.

  1. Exercise: Push-up

Get down on your knees. Put your arms slightly wider than shoulder width, push your torso a bit forward. The closer he is to the knees, the easier the exercise becomes. Tighten the belly tightly and then bend the arms deeply. Press the elbows outwards, make sure that the butt does not slide up or down.

10 repetitions

Variant: If you are fit, you can of course do the exercise with stretched legs.

  1. Exercise: Squats

Stand upright, tighten your stomach and buttocks. Now go deep into your knees, push the buttocks backwards, the upper body is slightly bent forward, but stays straight.

15 reps

Variant: Combine the squat with small kicks, which you take turns with your legs after each deep ride.

  1. Exercise: Bridge

Sit on your back, your feet are positioned with a little distance from your buttocks. The arms lie relaxed next to the body. Put the right foot on the left knee, tighten the abdomen and buttocks, and then push up the buttocks and pelvis. When you come down, don’t put your back completely on the ground.

12 reps per page

  1. Exercise: Lunges

Stand upright, tighten your stomach and buttocks. Take a big step forward with your right leg. Bend the left leg. Make sure that the right knee does not protrude above the tip of the foot. Return to the starting position and repeat the exercise. After you are with the one leg through you change the sides.

12 reps per page

  1. Exercise: Plank

Come in abdominal position. Support yourself on the forearms, the elbows are under the shoulders. Push the body up so that the weight is only carried by the tip of the toes and the forearms. But make sure that the belly is tight and the butt does not slip up or down.

Hold for 20 seconds

Variant: Advanced learners take turns lifting one leg.

 

Losing weight at home through training with a device
Losing weight at home by training with device

Example 2: Home Training (MIT DEVICE)

Losing weight at home through training with a device

When training with equipment, I would recommend you to buy a dumbbell set depending on how much you want to invest. Therefore, this training plan can only be implemented with a dumbbell set. Optionally, I added two exercises, more devices. Similar to the training plan without equipment, you can carry out this plan daily or every other day. If you don’t understand the exercises, it’s best to search for explanation videos on YouTube, as explaining the visual is a lot easier. The exercises should be carried out one after the other without paused too long. After you’re through with a round take 3-4 minutes to breathe and drink and get the whole thing back! Overall, I would recommend at least 2-3 rounds.

  1. Exercise: Push-up

Get down on your knees. Set up the arms slightly wider than shoulder width, push your torso a bit forward. The closer he is to the knees, the easier the exercise becomes. Tighten the belly tightly and then bend the arms deeply. Press the elbows outwards, make sure that the butt does not slide up or down.
10 repetitions

Variant: If you are fit, you can of course do the exercise with stretched legs. Depending on your fitness level, you can also put weight on your back with the discs of dumbbells.

  1. Exercise: Squats

Stand upright, tighten your stomach and buttocks. Take the dumbbells with a suitable weight (so that you can create just 12 repetitions) in your hand. Now go deep into your knees, push the buttocks backwards, the upper body is slightly bent forward, but stays straight.
12 reps

Variant: Combine the squat with small kicks, which you take turns with your legs after each deep ride.

  1. Exercise: Biceps Curl

You take a dumbbell in each hand, stand upright and position your feet hip-wide apart. You carry your shoulders backwards where they remain throughout the practice. Now, as you breathe, you bend both arms up to your shoulders at the same time. Afterwards, the dumbbell is slowly led down again. The elbows remain in the same place throughout the exercise. Focus on moving only your forearm if possible. This guarantees you a maximum strain on the muscles to be trained.
10 repetitions per page (weight depending on the forest step, the last repetition should only be completed)

  1. Exercise: Triceps Kickbacks

Put a dumbbell in your right hand and put yourself in a stumbling step and bend your torso forward. Your knees are slightly bent and your free forearm rests on the front thigh. Now you start the exercise by stretching your forearm backwards and breathing out during the process. Then you act on and lower the forearm back to the starting position. The upper arm and the rest of the body remain unchanged during this movement. After you are through with the one arm you change the sides.

12 reps per page

  1. Exercise: Lunges

Stand upright, tighten your stomach and buttocks. Take the dumbbells in your hand and take a big step forward with your right leg. Bend the left leg. Make sure that the right knee does not protrude above the tip of the foot. Return to the starting position and repeat the exercise. After you are with the one leg through you change the sides.

12 reps per page

  1. Exercise: Plank

Come in abdominal position. Support yourself on the forearms, the elbows are under the shoulders. Push the body up so that the weight is only carried by the tip of the toes and the forearms. But make sure that the belly is tight and the butt does not slip up or down.

Hold 20 seconds (time can be increased depending on progress.)

Variant: Advanced learners take turns lifting one leg.

Optional: 6. Exercise: Chin-up

The chin-up is probably one of the most famous of all fitness exercises. Not only the fact that he is considered one of the basic exercises in strength sports, but also the simplicity of its execution and the possibility to perform it without great studio equipment, have made it one of the most popular exercises ever. You grab the rod depending on the grip width and just try to pull yourself up. I would advise to grab about shoulder width.

As many repetitions as possible

Optional: 7. Exercise: Dips

Enter the support at the Dips-Holmen. Grab the bar-holme with arms almost outstretched upwards. Your arms are not completely stretched, but slightly bent in the elbow to protect the corresponding joint. Try to take your chin to the chest, bend your legs backwards (or stretch as far back as possible) and tilt your torso forward. Your elbows dodge the sides as your body moves downwards.

As many repetitions as possible

 

The right training equipment for home!

So now we come back to my training equipment recommendations. Personally, I bought my equipment from Gorilla Sports. Since I can assume here that I also get high-quality and stable equipment. In addition, the whole is also very inexpensive. Here I actually got the three most important devices.

1. Dumbbell set

2. Chin-up bar

3. Dip bars

As I said, all the equipment is not necessary especially in the beginning, but can be quite useful with a little more advanced persons!