The best full-body exercises for at home - without Geräte🏋️‍♂️

Who says you have to go to the gym to get fit? With your own body weight and a little motivation, you can do your workout in the comfort of your own home - without any equipment! In this blog post, we'll show you the most effective Full-body exercises for at home, which are suitable for both beginners and advanced skiers.

Why whole-body exercises?

Whole-body exercises train several muscle groups simultaneously, improve coordination and burn more calories than isolated exercises. They save time, are effective and provide a balanced training of strength, endurance and stability.

The 7 best full-body exercises without equipment

1. squats

Trained: Legs, bottom, torso

• Stand with your feet shoulder-width apart
• Lower your buttocks back down as if you were sitting on a chair
• Keep your back straight and your knees behind your toes
• 12-20 repetitions

➡️ Variation:
- Jump squats for more intensity
- Use Mini Band
- Weight plate, dumbbell or kettlebell for advanced users

2. push-ups (push-ups)

Trained: Chest, arms, shoulders, torso

• Hands shoulder-width apart on the floor
• Body in one line, abdomen firm
• Bend your arms and stretch them again
• 10-15 repetitions

➡️ Beginner's tip: Start on your knees

3. mountaineers (Mountain Climbers)

Trained: Stomach, legs, endurance

• Get into the push-up position
• Alternately pull your knees towards your chest
• Pace depending on fitness level
• 30-60 seconds

4. lunges (lunges)

Trained: Legs, buttocks, balance

• Taking a big step forward
• Lower your back knee almost to the floor
• Keep upper body upright
• 10-15 repetitions per leg

➡️ Variation: Dumbbells or kettlebell for more intensity

5. plank (forearm support)

Trained: Core, back, shoulders

• Support yourself on your forearms and toes
• Body in a line
• Hold the position for 30-60 seconds

➡️ Increase: Plank with alternating leg lifts

6. burpees

Trained: Everything! Strength, endurance, coordination

• Squat down, then into the push-up position
• Push-up → return to squat position → jump upwards
• 8-12 repetitions - very intensive!

➡️ Beginner's tip: Perform the exercise slowly (walking) - increase the speed as you progress

7 Superman

Trained: Back, buttocks, shoulders

• Lie on your stomach, stretch out your arms and legs
• Raise your arms and legs at the same time
• Hold briefly, lower slowly
• 10-15 repetitions

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Conclusion: Don't forget to stretch!

A short stretch at the end of a bodyweight workout is also important. Concentrate on your back, legs and shoulders - this promotes regeneration and prevents injuries.

With a few effective full-body exercises, you can also do a varied and intensive workout at home - without any equipment. The only important thing is to keep at it! Your body will thank you for it.