Physical training at home: five tools to start training at home

Everyone knows how to conquer the proverbial inner bastard, especially when it comes to sports. You might have your gym smart card in your wallet, but driving there, checking in, and putting on gym gear takes a lot of effort. But movement is important no matter how or where. Even at home in your own four walls, you can move a lot, especially yourself. Exercising at home means you don’t have to move around, you don’t need to use specific devices, and you can listen to music without headphones or stream your favorite series on the big screen. screen. All you need are some very inexpensive fitness tools, which we present to you here.

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Sure, you might have more space in a gym than you do at home, but with a few handy tweaks, even a relatively small space can be transformed into the perfect home workout spot, shifting your next-level home workouts:

Inexpensive home fitness equipment and tools

1. Yoga mat

A training mat or better a yoga mat is the basic equipment for every home workout. You know the gym mats where they are also part of the training in various sports classes and they should not be missing at home either and it is not necessarily about “yoga”. Because the mat is essential for floor exercises such as push-ups or abdominal presses (crunches) to maximize comfort on hard floors and stabilize the surface. A normal carpet is about 1.80 meters long and six millimeters thick. Higher quality mats tend to be thicker and provide more cushioning and slip resistance when training at higher intensity. Prices start at 15 euros for simpler yoga mats. Top mats can also cost 90 euros.

2. Bars, dumbbells or kettlebells

In my gym the classes are “Fat Burner”, “Sixpack” or “Body Pump” and they are all about getting the circulation going. It’s all about cardio training, where lifting dumbbells is one of the hardest but also the best exercises. With dumbbell, dumbbell or kettlebell weights, not only strength and muscle mass can be increased, but also calorie burning after training. There are many different types of dumbbells and kettlebells, and they range from light to heavy, so there are plenty of possibilities to find the perfect dumbbell that best suits your fitness level. To start, you should not “exaggerate” and start with 1.0 kg or 1.5 kg. It doesn’t sound like much, but after a few exercises you quickly notice the effect. You can improve later. A tip: Just keep an eye out for sets, i.e. dumbbells, dumbbells or kettlebells of different sizes as a package. Dumbbell sets already cost around 30 euros.

3. Skipping rope or hoop

As kids (well girls), jump ropes and the hula hoop were the hobbies. But now both tools have long arrived in the fitness space as a fun way to train your cardio without having to worry about heavy equipment. Jumping rope in particular is a great tool for getting your heart rate up and working out body parts like arms, legs, and core. The important thing is to buy a lightweight rope with comfortable handles and to make sure the rope is at the correct height. Tip: It shouldn’t be higher than your chest when you stand with one foot in the middle of the rope and pull it long). If you have low ceilings or it doesn’t work very well with jumping (also due to neighbors below), you can also use a hoop. The choice is huge, especially since Chinese retailers have flooded the market with their cheap products. Tip: With the hoops, you should take one with foam weighing more than a kilo. Some are hollow inside and can be filled with sand. The knurled tires inside can massage the stomach, but also cause bruises. Just test what works for you. Jump ropes are available from 10 euros, good hoops from 20 euros.

4. Fitness band / resistance bands

Resistance bands, or fitness bands, are another inexpensive and easy-to-store item to add to your collection of home fitness tools. Similar to dumbbells, there are different levels of resistance (the thicker the width, the higher the resistance) so you can adjust it according to your fitness level. There are so many different ways to train with resistance bands, whether to increase strength, improve mobility and flexibility, or even help with rehabilitation after injury. Tip: Here too it is worth looking at a set of fitness bands, so that you can increase performance more efficiently and flexibly. The sets are available from just 10 euros.

5. Stability Ball / Stability Ball

Well, an exercise ball or stability ball might not be for everyone because they’re not as easy to store if you don’t want to inflate them every time. But there are plenty of exercises you can do with them that are great for building strength and balance. It is also worth considering replacing the office chair with a stability ball, so that you can train and strengthen the middle of the body. Tip: When looking for a suitable ball, you need to make sure it fits your own size. Rule of thumb: If you are between 1.70 and 1.80m tall you might be better off using a 55cm ball, if you are between 1.70 and 1.80m tall you should use a 65 cm ball, etc. Test it. Tip: Firmer balls allow for more intensive training. Good balls are available from 15 euros.

You can see no matter how and how big your own room is. With a few tricks, sometimes you can skip a trip to the gym and improve your fitness at home. We will explain how to use the equipment properly and which exercises are possible in one of our next articles here on in the fitness area.


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