The best home-workouts – why you don’t need a gym to stay fit

Summer is kind of over, fall and winter is on the way in a lot of countries. While some enjoy being outside and active during the colder months, some don’t. Still (maybe more than ever) it is important to stay fit and healthy. Not only to feel well, but also to support your immune system.

So why is it worth looking into home workouts? 

Well there can be a lot of different reasons why someone can’t go or don’t want to go to the gym but still want to become or stay fit…

No time? Busy schedules, kids at home, early or late work hours, no time to go on hikes/do outdoor activites…

No gym close by? There is no gym in your neighborhood and you don’t want to drive an hour to get to one?

No fun at the gym? You don’t feel good in a gym, don’t like the vibes?

No money? You don’t have the money or want to save money and don’t want to spend heaps of money on a gym membership?

Want to reduce your carbon footprint? At home you can choose to get renewable energy and you don’t need to drive to the gym! #sustainablefitness

Gym closed because of Corona lock down? Even though this sounds like a joke, because we hope this is over soon (it’s now September 2020 and it looks like it is not ending soon). But who knows if there might be regular shut-downs in the future if they won’t find a vaccination or if there might pop up new viruses on a regular basis….

For those of you who like being active/to hike in spring and summer and fall but not in winter it could be a great idea to look into some home workouts or endurance training too.
Do some exercise and work on your endurance to make the start into the hiking season a little easier 🙂

So the easiest would be to get a home workout schedule/trainings plan, or get a personal trainer. But since the last option is an expensive option too, I would like to introduce a few amazing options of home workouts/on how to stay fit at home.

4 Benefits of doing workouts at home​

The benefits of doing home workouts? These are our favorite 4 benefits:

1) You can do workouts whenever you have time (early in the morning, late at night, at lunch break if you are working from home..)

2) You don’t need heaps of expensive equipment. Body weight workouts rule!

3) You can save money because you don’t need a gym membership

4) No need for fancy fitness outfits 😉 (honestly? Fancy fitness workouts doesn’t make anybody better at fitness. So I personally don’t give a sh** about the newest fitness fashion, I wear mine until they break apart. #slowfashion )

Basic Equipment for home workouts​

While you don’t need a bunch of expensive equipment, a few items are essential. Buy good quality if you already know you like to do a lot of home workouts in the future. If you are just starting out and you are not sure if home workouts are the right stuff for you, maybe you can get some second hand gear or friends can offer you their old equipment.

Basic Outfit: you do need some good sports shoes and socks, comfortable pants or leggings, a T-shirt and everybody with boobs should think about a good fitness Bra. That’s it!

A workout/yoga mat ​

A good mat is essential for a lot of yoga or bodyweight training. In the beginning an old big towel can be ok, but for a real intense yoga workout or HIIT workout a good mat is something you definitely want to get.

Check for anti- slip, thickness (yoga beginner will need a thicker mat) and material. You will also find all kind of different colours.
We would personally always recommend a sustainable material and brand. E.g. you could look for a natural rubber mat…. or a brand that is supporting 1% for the planet.


You don’t need to use weights for your home workouts. Most of the workouts I recommend are body weight anyway. But if you like to do some of the exercises with extra weight you can use empty plastic bottles filled with water or sand (a great way to reuse single use plastic bottles). Or you can buy different kinds of professional weights. Some of those can even get tied to your feet or hands…

Our favorite home workouts

From running to HIIT to TRX in the living room or park, free yoga/hiit lessions on youtube… you have so many choices to stay fit or get fit fro home, at home, without a gym.

Find your favorite, find something that is fun for you, something you really look forward to do 🙂

Theraband​ workouts

This lightweight tool is amazing for all kind of occasions.

Light and small, so easy to bring in your suitcase/backpack when traveling, carrying on a run to make some extra workout in a park, or just to do your daily workout at home in your living room.

If you buy them there might even be some workout inspirations in the package to get you started. You will find some youtube training videos too, or research some more exercises to make your own home workout plan.

The different colors stand for different strength (light, medium, heavy, advanced..) so make sure to get the right one for you. In case you like to bus a light and medium one, you can always use them together to get a heavier workout…

If Therabands are not resistant enough for you, check out training tubes… My partner loves them more than Therabands. 

Tubes are a little heavier and need a bit more space in your backpack, but they are also way more resistant, so they won’t rip as Therabands could do when you use them regularly. #sustainablefitness


Yoga is amazing to stay fit at home. It would be a great idea though to have a mirror so you can watch yourself if you do it right. Or start with a real class to get confident with the moves, so you can make your own home workouts when you know you are doing the moves the right way.

Find your favorite youtube channel.

Find a yoga tutorial program online like this one a friend of mine  is recommending:
Yoga Burn Challenge*


The right thing for you if you like to get sweaty  and feel your muscles 😉

HIIT= High Intense Interval Training

Quick and dirty as you can say…. from 7 to 20 minutes, so you can’t say you don’t have enough time to work out anymore.

One example of a HIIT workout could look like:

40 sec high intense (give all you can, do as many reps as you can)
20sec break
8-20 exercises… like squats, lunges, sit-ups, crab, crocodile plank, etc….

This video below is a great beginner workout if you are very new to HIIT. You can find heaps of free YouTube videos so you won’t get bored. In case you know a lot of body weight training stuff already, feel free to make your own home workout plan.

TRX​ Suspension Trainer

TRX suspension trainer: A whole home gym in one box!

One tool – a hell of a whole body workout.

I really love TRX. You can adjust the TRX band to a tree or door, or playground/outdoor gym rod and get started….

Make sure to know how to do the exercises properly. Like with every sports: wrong moves can harm more than doing good…

Outdoor sports: running, biking, swimming

And sure, the good old outdoor sports like running, biking, swimming should not be forgotten…

If you don’t feel like running is your favorite, try bike riding… or power walking… skating…

Read more about why I love running: 20 Benefits of running

When it comes to fitness and sports it is very important to find something you really enjoy.

It is hard enough to get started, it is even harder to stick to a fitness routine if you are not used to it. So try out a few different things and stick to the one that really made you feel better. And the stick to it. A routine is not something that is implemented straight away. You might need a few weeks (4-8) until the new routine is implemented. But then you will feel that your body and mind actually longs for the home workout, for some exercise, because it is used to it! So don’t give up too early!

Stay fit and healthy!

Don’t forget to ell us about your favorite Home Workout, your Fitness Routine, how you stay fit during winter.

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