Do you have little time to train? Playing sports at home is one of the best solutions to reach your goals quickly! With a minimum of organization and motivation, you can sculpt your dream figure in just a few minutes a day. Discover our tips and training programs for slimming and building muscles at home.

6 good reasons to exercise at home

Exercising at home is not necessarily less effective than exercising in the gym. With a minimum of equipment, a lot of motivation and an adapted program, you can completely reach your goal in a few weeks. Especially since doing sport at home offers many advantages:

1.Saving of time

No more wasted time in transportation to the gym, thanks to home sports you save time!

2.Time flexibility

Doing sport indoors is often restrictive in terms of schedules: you depend on the club’s opening hours and group lessons are offered on fixed slots that are not necessarily compatible with your schedule. There are many possibilities for you! Early in the morning before going to work, during the day between 2 appointments, late in the evening… you can do your training whenever you want and are also totally free to choose the duration of your session (20 minutes only is enough to train efficiently). Doing sport at home thus offers the possibility to train more regularly and therefore to obtain results more quickly.

3.Tailor–made program

When you take a group course the exercises and intensity are not necessarily adapted to your own abilities and goals. At home you can do the training of your choice. To accompany you and benefit from a tailor-made program, do not hesitate to call upon a personal sports coach. He or she will be able to offer you online coaching and even come to your home in person.

4.Comfort of home

What could be better than being able to do sports at home, with your own equipment and on your own gym mat, the possibility of listening to the music of your choice and being able to take a good shower in a clean space at the end of your session?

5. Tranquility of training alone at home

Out of sight of others, at home you can train without complex. No matter how much extra weight you put on, how you dress, the sweat stains under your arms… you can concentrate 100% on your exercises.

6. Minimal cost

No subscription to pay, no travel expenses… the only investment you need to make when you practice sport at home is a suitable outfit and a minimum of equipment.

Equipment needed to do sports at home

To train at home, a simple gym mat is enough if you are a beginner. Then, to vary your workouts even more, you can invest in small equipment such as :

• A dumbbell kit and/or elastic bands.
• A Swiss Ball.
• TRX type suspension straps.
• A pull bar.
• A skipping rope.
• A weight bar.
• Foldable weight bench.

For about a hundred euros, you will be able to equip yourself with a minimum of equipment that will allow you to diversify your exercises but also to intensify your training in order to continue to progress.

Programs for training at home

This session of a 20-minute workout you can do at home as part of a weight loss program. It is based on polyarticular exercises and an HIIT protocol in order to burn a maximum amount of calories in a minimum amount of time. In order to be able to carry out easily at home, we have selected only exercises without equipment:

• Burpees
• Jumping Jack
• Mountain climber
• Military board
• Squat jump
• Chair

In practice, the 6 exercises proposed must be linked together in the form of a training circuit. Thus, perform the first exercise for 30 seconds, recover 15 seconds, then move on to the next, etc. until the 6th exercise. Repeat this sequence 5 times. For maximum efficiency, perform each exercise at maximum intensity. Depending on your level, the effort and recovery times can be adjusted. If you manage to complete all 5 laps but you couldn’t have done one more, your protocol was well adapted! As part of your progression, remember to increase the difficulty each week.

To lose weight, don’t forget that diet is a key factor. Eat a quality diet and limit excess.

Weight training session at home

Toning up your body or even building muscle by training at home is possible! With small equipment, you will be able to work your pectorals, arms, shoulders, legs and abdominals.

The session proposed here is made up of a set of exercises that will allow you to muscle your entire body at home in a maximum of 45 minutes:

• Pumps: to strengthen your pectorals and arms.
• Dips: to strengthen your triceps and pectorals.
• Developed dumbbells: to work your shoulders.
• Skip lunges: to tone your thighs and buttocks.
• Squat: to strengthen your thighs and buttocks.
• Lateral boarding: to strengthen your abdominals.

In practice, perform 4 series of 12 repetitions for each exercise (except the board, which is performed statically), taking 1 minute and 15 seconds of recuperation between each series. Don’t hesitate to add loads or make variations so that you can do no more than 12 repetitions, and regularly increase the difficulty to continue progressing.

Combined with a quality diet, this session will allow you to draw your figure. Indeed, training alone is not enough to quickly reach your goal. Don’t forget that nutrition is an integral part of your physical transformation.

Working out at home with a coach is even better!

If doing sport at home is simple to set up, it’s still important not to train just anyhow! To progress, stay motivated, and reach your goals quickly, don’t hesitate to call on a sports coach at home. He or she will be able to offer you a 100% tailor-made training programme and will accompany you in achieving your goals.