Workout at home: full body training plan for 10, 20 or 30 minutes

Fit, strong and slim in up to 30 minutes: with our workout for home you will be in top shape in no time. Your whole body training plan for the stomach, legs, buttocks and upper body.

Content

• Workout at home: just a few minutes a day are enough
• Training schedule for 10, 20 or 30 minutes
• This is how you do the exercises correctly

The gyms and sports clubs are closed due to the spread of the corona virus, the running and yoga classes are canceled and at home in the home office are you slowly falling on your head?

Right now - or in principle for professionals, parents or a lot of people - a quick workout in your own four walls is the perfect way to keep fit and agile with little effort.

A workout can be done easily at home, between the coffee table and dining area.

Workout at home: just a few minutes a day are enough

According to studies, as little as 10 minutes of physical activity per day have health benefits, such as increasing memory and mood. You can also use sports to prevent diabetes, strengthen your cardiovascular system and even keep you young.

A long-term study by the Karlsruhe Institute for Sport and Sports Science shows that sporty people are ten years younger in motor terms than less active people.

It is better to exercise regularly short than rarely long

Regularly work up a sweat during a short, crisp workout: This helps your body and your health even more than long units of more than 60 minutes.

Many do not find the time and motivation and so the next training stimulus often fails to appear. That would be a shame. So exercise short three or four times a week rather than long and hard once.

By the way, too intensive training can have a negative impact on your hormone balance, as hormone balance coach Laura van de Vorst told us in an interview.

Make sure to give your body enough time to regenerate after particularly long or intensive training sessions. You can also design them actively: with loose workouts, slow jogging or walking sessions or yoga or fascia training.

Training schedule for 10, 20 or 30 minutes

The ideal form of training for a quick workout at home is high-intensity interval training (short: HIIT). With this short and crisp form of training, different muscle groups are alternately challenged. There are only very short breaks between the exercise intervals, which serve to switch to the next exercise, but not to relax.

This keeps the heart rate high and in addition to strength, endurance and coordination are trained.

Because the workout is quite intense due to the lack of rest breaks, it doesn't take long either. You don't need to, because the body burns more calories hours after training. The keyword is afterburn.

Instructions for your full-body workout at home

We have put together a training plan for your workout at home: eight exercises for arms, shoulders, back, stomach, legs and buttocks - a full-body workout that gets you in shape from head to toe.

That's how it's done:

You do the exercises one after the other for 60 seconds each (or 30 seconds per side). Take a 15-second break between each exercise.

Depending on how much time you have - 10, 20 or 30 minutes - you completed one, two or three circles.

If you are looking for an additional challenge, you can replace every or every second break with jumping jacks, for example.

An overview of your training plan:

Exercise duration                                    Pull-ups 60 seconds

Pause or jumping jacks                           15 seconds

Pushups                                                   60 seconds

Pause or jumping jacks                           15 seconds

Lunges with rotation                               30 seconds per side

Pause or jumping jacks                           15 seconds

Shoulder bridge                                       60 seconds

Pause or jumping jacks                           15 seconds

Wall seat                                                  60 seconds

Pause or jumping jacks                           15 seconds

Side support                                            30 seconds per side

Pause or jumping jacks                           15 seconds

Arm and leg stretches in a quadruped position 30 seconds per side

Pause or jumping jacks                         15 seconds

Plank                                                     60 sec

Pull ups

This is how you do the exercises correctly

The first block focuses on your arms, shoulders and upper back, part two on your thighs and bottom and your lower back, the third part focuses on your core, especially the straight and oblique muscles.

Tips: Grip the bar in the wide grip: The thumbs are under the bar because you are gripping it from above. The distance between your hands should be wider than shoulder width.

An alternative is the tight grip: Here the palms face you, the thumbs are on top of the bar and the upper arms are close to the body. Here, however, many cramp at the neck, so we recommend the upper grip.

2. Pushups

Tips: If you can't get a clean push-up, try not to put your knees on the floor, but look for a rise, like the couch, a step or a table, and support your hands there. The target muscles are challenged better than if you support your weight with your knees.

3. Lunge with rotation - optionally with weight in your hands

4. Shoulder bridge - with leg raises if you like

5. Wandsitz

6. Side support, possibly with hip raises

7. Arm and leg stretches in a quadruped position

8. Plank - with leg raises if you like