Who says you need a gym membership to train and get fit?

The reasons why many people practice bodyweight at home, an equally effective weightless workout outside the gym, can be varied: overtime at work, young children, an unbridled love of nature and the open air, the lack of a gym in the immediate vicinity of work or home or even the incurable need to be on the go.

Nevertheless, regular training with a home exercise card is the key to the success (both physically and mentally) of many sportsmen and women who practice home workouts to lose weight or increase muscle mass.

Often we tend to procrastinate gymnastics and then to reach the much coveted dream body, but with the summer now just around the corner and the attached and dreaded costume try to get back into shape by following a couple of tips of DIY exercises will not be so difficult!

Those who practice sport and fitness 365 days a year do not give up their workouts even on holiday, because keeping fit even in the apartment is more than possible to achieve their goals with the help of some home object: anyone can organize their own gym at home and train with exercises to slim down and tone up their body!

What are the benefits of training at home?


The exercises to do at home are simple and involve any object and room: the sofa in the living room, the bed in the room, the shower in the bathroom and the table in the kitchen! The required equipment is almost always absent and when you train your body it is our body that becomes the tool and the main weight.


If you prefer to invest the money of a gym membership for example in a trip, then doing fitness at home is the solution for you! Buying some small equipment that can help you make more effort can be a viable alternative that always allows you to save money and invest in the long term.

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Intimidated by the looks of others from behind your back while trying to do weight exercises? In the privacy of your own home, you can relax and focus exclusively on your workout instead of appearing to others. Yes, you can even train in your pajamas!

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After a bit of healthy fitness at home, the best reward is relaxation; many apartments and holiday homes offer swimming pools, jacuzzis, saunas and gardens where you can relax your muscles as well as regenerate your body and soul.

It’s more fun with the family

In order not to risk stumbling over his children while you train, a good idea is to involve them and do sport all together. Make the situation fun for them, make them laugh and make sure you give your best during the exercises. Don’t you have a weight to firm your buttocks during squats? Take your children in your arms: when they are teenagers, you will have the toughest legs of all your friends!

How much training is needed to lose weight or tone?

Assuming that a universal home training card does not exist because each of us has different body, needs and goals, a workout for slimming or toning is ideally between a minimum of 45 and a maximum of 90 minutes a day, although this also depends closely on person to person and the goal you want to achieve.

Training every day to lose weight or to increase muscle mass is definitely a good choice, especially practicing home gym, because opportunities are always within reach and you can decide when and how much to train during the day within your walls, but it is always better to alternate training according to muscle groups (arms, legs and trunk) and leave at rest the muscles trained for at least 48 hours because that’s the only way that the muscles increase in volume.

Another aspect not to be underestimated is trying to have a constant rhythm of life and sleep at least eight hours at night, because during sleep, the so-called recovery time, the muscles regenerate and develop.

And that’s not all: good training is always accompanied by a correct and healthy diet! Training out of proportion and not taking the correct and necessary dose of daily calories does not lead to any results, in fact the secret is to eat little but often, at least five or six times a day with an interval of two or three hours between one meal and another.

The products to be taken that should never be missing from the shopping list are found in every supermarket or local market, always better if fresh, and are essentially fruit, vegetables and lean meat (especially white).

Breakfast is the most important meal of the day and you should never skip it, because it is precisely in the morning that your body needs to recharge your batteries to face the day to the fullest and “break” the eight hours of “fasting” at night (hence the English term breakfast).

In the mid-morning and mid-afternoon you can have a snack eating a fruit, protein bars, a handful of dried fruit (especially nuts) or a Greek yogurt: these are all valid options rich in protein for a snack before sitting at the table for lunch and dinner and satiate much more than sweets, candies, chips or hamburgers.

And if nutrition is a fundamental pillar to have a healthy body, a great contribution is also given by liquids: experts recommend drinking about two liters of natural water a day, avoiding carbonated drinks and preferring green tea, great for slimming and fat reduction, but also for the beauty of the skin and hair.

If for beginners it is better to start with a training of two or three times a week, those who have been training for a few years can easily train up to six days a week, always alternating between muscle groups.

In this infographic we have selected different types of free body exercises to train at home, dividing them for each room. Increasing muscle mass, toning up muscles or slimming at home is possible, you just need to be well motivated, determined to achieve your goals and take every good opportunity to do a little ‘workout.

Below you will find all the detailed descriptions of the exercises, while a summary of them is included in our sporty infographic that you can easily share by copying the link at the bottom of the article. Good training!


Squat on the wall

Squats (literally “squatting”) are the best exercise to firm up legs and buttocks. How do I do it? Rest your back against the wall and slowly descend until your thighs and calves form a 90-degree angle. The lumbar area and the upper back should always remain straight and lean correctly against the wall.
Are you making a cake? Continue to mix the ingredients in the bowl as you make them up and down!

Calf standing

Ready to have steel calves? Every moment in the kitchen is the right time to train your calves, reading a recipe around the kitchen or looking for flour on top of the cupboard. How to do that? Stiffen up your leg muscles, tiptoe up and down until you reach a cm from the ground, then go up again. The exercise can be done either with both feet or on one foot to increase the effort and either when stationary or walking through the kitchen.

Flexing on the arms

Instead of waiting passively for dinner to warm up in the microwave, why not invest those 5 minutes to strengthen your arms? In the kitchen, the counter is a solid support for so-called push-ups. How to do that? Place your hands on the counter like the width of your shoulders and your feet back in plank position: now your arms form a 90-degree angle and with the rest of your body perform the push-ups in this position, then rest for a few seconds and repeat until dinner is ready. This exercise trains the whole body.