Do you still remember your New Year’s Resolutions? There’s a chance you told yourself to work out more. As we want you to succeed, here’s our ultimate list for an effective and basic workout at home! You’ll get a list of tips & tricks, beautiful workout outfits (yes, that’s important!), as well as different workouts you can easily do at home. Don’t give up, we’re in this together!
One of the most important tips we can give you, is to do your own research. Don’t trust every article you read online, especially those with titles such as “I lost 20kg in 1 week”! For example: some exercises aren’t good for your body because they don’t teach you the right posture, etc. You can trust this blog post though, all exercises have been tested and approved by us! 🙂
Another important tip to achieve your goal, is to set doable goals. Working out gets so much harder when you need to ‘get skinnier’. No, you should set some targets you can really measure! For example: ‘losing 5kg’ or ‘running 5km under 30 minutes’, because those are goals you can actually reach.
Preparation & clothes
Ready for your workout? Did you make sure you have a bottle of water within your reach? Or a yoga mat to do exercises on? A towel to dab your wet forehead? A nice workout-outfit? You may think that last one’s not that important, but we disagree: if you feel good in your workout gear, you’re going to perform much better! So here are some cool outfit ideas. Want to know where they’re from? Just click on the links underneath the pictures!
These celebs know how to dress for a good workout! You can show off some of your muscles by wearing those Nike-tops Bella Hadid & Ella Eyre are rocking. Do you prefer to dress a bit more baggy and casual? We love this Adidas-outfit from Hailey! We cannot forget our boys of course. Black workout gear is always a winner, just like the one Hugh Jackman is wearing. Although, we have to say we like Drake’s outfit a lot as well. Especially that lovely blue T-shirt! Just make sure that whatever you’re wearing should be comfortable to work out in.
Ready to workout? Set – Go!
Did you know you shouldn’t start a workout without doing a pre-workout first? How do you do a good pre-workout? There’s no rule for this. The general goal is to increase your heart rate and to warm up your muscles to improve your blood circulation. This means you can walk, run or bike for 5 minutes (or more), but you can also start by doing some exercises with light weights. The goal isn’t to build muscles, but to warm them up!
All warmed up and ready to kick off? Here are some effective workouts to do at home. If it’s your first time, we suggest trying out these exercises without using weights. Start increasing intensity when you feel ready for it!
Ready to focus on your abs? These two exercises are really going to help with that. First, you have the standing knee raises (left picture above). It looks like you’re doing standard crunches, but instead of lying on the ground, you’re standing up. Doing these crunches whilst standing up, burns more calories and improves your balance and coordination whilst reducing the risk of injury because you’re not putting stress on your lower back and neck.
How do you do them?
- Get in a starting position and contract your abs
- Lift your right knee up and bring it as close to your chest as you possibly can. At the same time, lower your left elbow until you touch your right knee.
- Return to your start position and repeat this exercise with your other knee.
- Keep alternating until you are tired! Or until you reach a certain amount you’d like to reach.
Ready to improve your stability and core strength? Try out this plank exercise (right picture above)! This one can be a hard one, but when you do it regularly, you’ll start to notice a lot of improvement!
How do you plank?
- Your hands and feet are touching the ground, the rest of your body should be tightened.
- Hold for 40 seconds
- Rest & try again!
If you don’t have a lot of equipment at home, you need to be a bit creative. Using your bodyweight is a good alternative to buying dumbbells, so we’re giving you two options!
To do a handstand push up, you only need a wall (left picture above):
- Get into a handstand position and lean on to the wall.
- Keep your legs straight, whilst bending your elbows as much as you can.
- Stretch your arms again and get back into your start position.
- Try again!
Do you have access to some dumbbells? Be sure to try the side lateral raise exercise (right picture above)! Or… You can go first shopping and raise two heavy shopping bags!
- Take your dumbbells and hold them by your side.
- Lift the dumbbells until your arms are parallel to the floor.
- Lower the dumbbells again until you get to your start position.
- Try again!
To train your biceps, you will need some weights. Don’t worry, you can buy good weights for a low price online. Ready to start? If this is your first time training your biceps, use a light weight and increase intensity if you feel ready for it!
First, let’s try a pull up (left picture above):
- Grip the bar shoulder-width apart and hold it with straight arms
- Pull yourself up until your chin passes the bar
- Lower yourself again until you get back to your starting position
Don’t have a bench or do you prefer standing up whilst working out? The pronated dumbbell curls (right picture above) are perfect for you!
- Stand up and hold your dumbbell parallel to the floor, whilst keeping our elbows close to your body
- Hold your dumbbells with your palms up and raise them to your shoulders
- Lower them back down to your starting position
- Try again!
A lot of people forget to train their triceps. That’s why these exercises can be hard when you try them for the first time! Keep pushing!
First, try to do some bench dips as seen on the left picture. You can use either a chair, or something else, as long as it’s not too high up.
- Get in your starting position, as shown in the left picture above
- Bend your elbows to slowly lower your body
- Go on until the angle between your upper arm and forearm is smaller than 90 degrees
- Go back up and try again!
Do you have some dumbbells to practice with? Be sure to try these skull crushers, like you see on the right picture! Don’t be afraid of the name, you’ll be just fine.
- Get in your starting position, as seen in the right picture above.
- Bend your arms until your dumbbells almost touch your hair
- Stretch your arms back to get to your starting position
- Try again!
Allright, not a lot of people like to do push ups, but they are the perfect workout for your chest (and other areas as well)! And we want to get muscles, right?! Good luck!
Regular push up (don’t be sloppy! Try to do a perfect push up as shown on the left picture above):
- Place your hands and feet on the floor. Your toes are pointing towards your head and your hands should be right below your shoulders! Keep your arms close to your body, and your feet close to each other.
- Stretch your arms as much as possible and keep your body straight like in the plank exercise.
- Pause for a bit and lower your body by bending your arms.
- Hold for a second and stretch your arms.
Another exercise to train your chest, is to do dumbbell bench presses (right picture above).
- Lie down on a little bench, the dumbells on both sides of your chest whilst your upper- , lower- and forearm create a 90-degree angle (as you can see on the picture). This is your starting position.
- Push the dumbbells up, hold for a moment and come back slowly.
Ready to train your back? By doing straight legged deadlifts (left picture above), you’ll train a lot of different muscles, but especially the ones in your lower back.
- Lay your barbell on the ground and squat to get it
- Hold your back straight and lift the barbell
- When the barbell reaches your knees, push your hips to the front to get the barbell easily to your waist
- Bend your knees again and bring the barbell back to the floor
- You know the drill: repeat!
Do you only have dumbbells to train with? No problem! The single-arm dumbbell row will do the trick. If you do these well, you’ll get that summerbody (as you can see on the right picture) in no time!
- Get to your starting position as you can see in the right picture above. Hold your dumbbell next to the bench.
- Lift the dumbbell as close to your body as possible
- Hold it for a moment and lower it again
- Try these for a while and be sure to switch sides!
Never skip leg day, they say, and it’s true! Here are some classic workouts, which are proven to be very effective.
We all know squats (left picture), but do you do them properly?
- Stand with your feet slightly wider than your hips, while your toes are pointing forward, as you can see in the left picture above
- Keep your body tight and push your butt back, as if you’re going to sit on a chair
- Mind your knees: they should stay right above your feet
- Go as low as you can and come back up
Feeling good? Try these whilst holding some dumbbells as well!
Or you can do some lunges (right picture above). Is it your first time? Do them without weights!
- Keep your upper body straight, whilst stepping forward with one leg.
- Lower your hips until both of your knees are bend in a 90 degree angle. Your front knee should be right above your ankle, your other knee cannot touch the floor.
- Balance your weight over your heels while you push to get back into your starting position.
You made it! Congratulations, now we only have to cool down for a bit. Why? By doing this, you help your heart rate and breathing to return to normal, whilst gradually cooling your body temperature. Here you find some fun exercises!
Cooled down? Congrats! You survived your workout!