Periods of restrictions and busy everyday life have encouraged many fitness enthusiasts to train at home. When gyms limit access or close temporarily, home workouts become an excellent alternative. Luckily, you don’t need a fully equipped home gym to stay in shape within your own four walls. Here are practical tips to help you succeed with home training.

Remember to warm up and stretch

Skipping a proper warm-up is one of the most common mistakes in home workouts and increases the risk of stiffness and injury. Warming up doesn’t need to be exhausting—its purpose is to activate your muscles and raise your heart rate.

A good warm-up can include a few minutes of jumping rope (keeping your neighbors in mind), bodyweight squats, push-ups, or dynamic mobility movements. The key is to prepare your body for the workout ahead.

Time to train

For home workouts, training 2–3 times a week is a great starting point. Aim to work all major muscle groups. If you have dumbbells, kettlebells, or a barbell at home, that’s a bonus—but they’re not essential.

You can get creative with everyday items. A backpack filled with books works well as added resistance for squats or lunges. A sturdy table can be used for rows, and household objects can easily replace traditional weights as long as you can grip them safely.

Effective full-body exercises at home

Bodyweight exercises are highly effective for home training. Burpees, for example, are an excellent full-body movement that targets the arms, chest, core, thighs, and glutes.

Start standing with your feet hip-width apart. Lower into a squat, place your hands on the floor, jump your feet back into a plank position, perform one push-up, jump your feet back under your body, and explode upward. Begin with five repetitions and gradually increase volume as your fitness improves.

Keep your home workout challenging

Training at home doesn’t mean taking it easy. Progression and consistency are just as important as they are at the gym. Increase resistance when possible, slow down movements for more time under tension, or make exercises more challenging as your strength improves.

If bodyweight and household items are no longer enough, investing in adjustable dumbbells or kettlebells is a smart next step. Small changes in exercise difficulty help ensure continuous progress and results.

Comfort makes a difference

Proper workout clothes and basic training equipment make home workouts more comfortable and motivating. High-quality, flexible sportswear allows you to move freely and focus fully on your training.

Explore our wide selection of workout clothing and equipment and order everything you need conveniently online – delivered straight to your home.