Autumn Is Here – 7 Ideas For A Workout At Home


In the dark season, it is difficult for many to exercise regularly, we have ideas for a nice workout at home.

The wet and cold weather outside is the quickest way to get to your cozy sofa? Are you lacking the right motivation to get moving? Then let yourself be inspired by our training tips for autumn. Because … it depends on the right exercises!

Since we like to make ourselves comfortable in the cold season, our physical fitness is definitely neglected. The seasonal transitions in particular demand a lot from our immune system. In order to stay healthy, fit and happy during this time, it is important to support our defenses with targeted training. In addition to a balanced diet and adequate sleep, it is also recommended to exercise regularly.

Three reasons to train in autumn:

In order to stay healthy, fit and in a good mood during this time, it is important to support our defenses with targeted training. In addition to a balanced diet and adequate sleep, it is also recommended to exercise regularly.

Endurance sports, for example, stimulate your circulation, which increases blood flow to the whole body enormously, which in turn drives your immune system. Thus, colds occur less and you feel happier and more powerful.

Furthermore, your regular workout ensures a good mood. Especially if it’s gray outside, it doesn’t have to look exactly the same inside. When you move, your body forms the hormone serotonin, which along with its colleagues dopamine and adrenaline has a mood-enhancing effect. Rhythmic and constant movements when jumping rope or trampoline, for example, also ensure an increased sense of well-being.

In addition to the mood-enhancing effect, your muscles will also be happy if you continue to train them over the colder season and thus get them. You may have already experienced how difficult it can be to restore lost muscle mass.

Reason enough to look for a place at home for your daily workout.

7 ideas for a workout at home

Below we’ve put together some ideas for home workouts. We also shared our ideas with Ottoversand Magazin , where you can find many other exciting workout ideas for the home of other fitness bloggers.

Jumping rope


jump rope – what jump rope

As already mentioned, it is very important to train endurance in the colder seasons, which

you still do not have to do without.

Well-tried rope jumping, for example, is a nice indoor workout.

Be trained:

             Endurance / strength / coordination

             Balance / sense of direction / responsiveness / adaptation

             Replacement for running outdoors – 10 minutes of jumping rope, replacing 30 minutes of running training, with less strain on the knees. Up to 120 calories are burned

Entry exercises:

             Horse jump – one foot at a time jump over the rope

             Final jump – both feet jump with jumps at the same time

             Final jump without jumps

             Increased by pulling the knees up and up

Click here for our article Jump rope


Trampoline jumping:


Trampoline jumping – a joint-friendly workout that is fun

A very effective and healthy workout that is great fun.

Be trained:

             Cardiovascular system, endurance

             Especially leg and gluteal muscles / trunk

             Strength endurance – with the effect that the muscles fatigue less quickly

             Positive effect on bone stability – preventive and also for reconstruction

             Increased formation of synovial fluid – cartilage, intervertebral discs, tendons, ligaments remain


Entry exercises:

             Go

             Hop on both feet

             Jump faster / higher

             Install rotary movements

             Jumping jack

10-minute training daily for 3 weeks improves endurance. Then like to intensify training.

Half an hour of trampoline jumping consumes about 300 kilocalories.


Step aerobics (If no step board at hand: stable small table / stool)


Step aerobics – intensive leg and butt training with this variant of aerobics training.

Be trained:

             Endurance / strength / coordination

             Especially leg and buttock muscles

             Fat burning is boosted enormously

             Arm, shoulder, back and abdominal muscles with special exercises

Entry exercises:

             Marching in place

             Climbing stairs – one foot climbs the stepper, the other follows

             Increase through the knee lift – a foot rises to the stepper, the knee of the other leg

pulls up

Click here for our step aerobics article for more endurance


Dancing (guided by DVD)

Zumba / salsa / aerobics without step! Pick your favorite style!


Aerobics – dance yourself fit.


Be trained:

             Endurance / coordination / strength / proprioception

             All muscles of the body, including those on the inside

             Burning fat

             Smoothness of the joints: Good 3-D training around the joints

It also lifts the mood tremendously, is a lot of fun and you like to stay with it! It’s

also fun for two.


Proprioceptive training


Proprioceptive training – e.g. with the therapy top.

Be trained:

             balance

             Responsiveness

             Deep muscles

             coordination

             Muscles and joints are better protected

             Fall and injury prevention

Generally a training that you can incorporate wonderfully into your everyday life and between other

training units. It improves the interplay between your receptors

(occurring in ligaments, muscles, tendons and joints), nerves and muscles.

So your body learns to “anticipate” catching movements.

Entry exercises:

Without tools:

             One-legged stand

With tools:

             Rolled up towel = balance on it

             On balance pad – both feet on it and balance

             Balance with one leg

             Knee lift of one leg forward-up

             Squats

             Combine exercises with arm movements

             On a thicker exercise mat – floor scale

Other aids are: therapeutic spinning top / Bosu Ball

Click here for our article Proprioceptive Training




Pilates exercises – systematic, gentle whole body training

Be trained:

             Deep muscles, but also outer layers

             Respiratory muscles – diaphragm / rib muscles

             Especially the core muscles – deep abdominal muscles / pelvic floor / lumbar muscles (lower


             Strength condition

             Full breathing – “stretching” the trunk and centering or strengthening. Side effect =

relaxation of the vegetative nervous system

             Posture – body awareness for a healthy handling of the body

             Generally whole body – you get to know your body relationships (one muscle engages in

the other = muscle chains)

Entry exercises from the supine position:

             The Hundred

             Supine position – half up and rolling of the upper body

             Assisted roll up and down

             Single leg lifting and lowering (90 ° bent in the knee)

             Sitting or standing – Spine Twist (spine screw connection)

             Prone position – Swan dive – thoracic spine rolls up and down

Aids if at hand, but not absolutely necessary: blanket or

exercise mat / weight cuffs / Pilates softball / scarf or Pilates band.

For beginners and professionals. As a very good additional training for endurance athletes. Gentle

entry training, but also extremely demanding. Executable depending on your fitness level. Of particular

note: stretching and strengthening in equal measure !!

Click here for our article Pilates exercises




Yoga exercises for beginners.

Be trained:

             All the muscles of the body

             Flexibility of the spine and all joints

             Back strength and agility

             Blood flow

             Suppleness of tendons, ligaments and connective tissue

             Cardiovascular system

             To be improved: Relaxation of the mind and thus also the muscles

Entry exercises, typically in this order:

             Relaxed supine position – “Savasana” (eyes closed, breathe calmly and relax)

             Cross-legged – Alternating nasal breathing

             Sun salutation to warm up the muscles and joints

             Various “asanas” (body poses) – eg “tree” / “warrior” / “triangle” / “downward-

looking dog” / “cobra” / “fish” / “forward lean”

             Final meditation or final relaxation in the supine position (Savasana)

If you not only want to strengthen your muscles, but also

come down after your workday and relax, yoga is highly recommended. As a beginner, “hatha yoga” is very

practical. It includes relaxation and meditation units as well as strength and flexibility exercises


In yoga, you do your exercises with a certain posture. Every exercise has a

certain effect on your mind and vice versa. For example, if you practice the “fish” (“Matsyasana”), you

harmonize your thyroid and relax your back and shoulder muscles. In a

figurative sense, you open your heart and breathe life in with joy. The hardness of

life turns into softness and warmth of the heart.

By the way: “In Sanskrit, Matsya means fish. In this position, people can drift in the water like a fish for a long time without having to swim ”. (from “Hatha Yoga” by Swami Sivananda).


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