Fit durch die Coronakrise: Effektiv zu Hause trainieren

Fit through the corona crisis: Exercise effectively at home

Nothing works anymore in the German gyms. As a result of the rapid spread of the Coronavirus, all Gyms are closed until further notice. If you still want to keep fit, you have to be creative. But don't worry, effective Workouts can also be done at home.

A question of equipment

Well for those who can look forward to a fully equipped Homegym. But that will probably be the least of you. But even without extensive Equipment, you can exercise effectively. Alternatively, of course, the current situation also offers the opportunity to purchase at least a basic stock of training utensils for the home.

You can do the following Workouts without any Equipment. However, if you still plan to buy one or the other training equipment, here are a few purchase recommendations.

  • A sling trainer: the brand TRX made the Sling trainers a worldwide Hype. The big advantage: even with only minimal space, you can train each muscle group intensively with this training device and significantly expand the exercise selection compared to the pure body weight training and intensify the execution. In addition, the Sling trainer hardly takes up space when it is not used, ideal also for small apartments or to take away. Because especially in the currently beautiful weather, a sling trainer is ideal to take it outside, because it can be attached to any solid branch of a tree with a few simple steps.
  • Kettlebells: the ball weights experienced a Renaissance in the course of the hype around Functional Training. No wonder, they are incredibly versatile and allow even more diverse applications than the classic dumbbell. The catch: to train effectively, you definitely need two to three different weights. This of course increases the space requirement. Nevertheless, Kettlebells are a good way to expand the training possibilities enormously. Of course, you should adjust the weight of the dumbbells to your current performance level.
  • Tubes: rubber bands are also extremely space-saving and still offer a whole range of training possibilities. The increasing strain is exciting, the more the Tube is tightened. In addition, the Tubes can also be used to support exercises such as Pull-Ups. It is recommended to have two to three different strengths at hand.

Of course, this list can be extended almost forever. For bridging the current situation or as an exciting Alternative to Training in the Gym, however, the mentioned utensils are fully sufficient.

Set to body weight only

But even without Equipment, demanding Workouts can be designed. Above all, a high intensity is important. Rely on short breaks and high numbers of repetitions, but especially on exercises that allow you to use a variety of muscle groups at the same time. A training duration of around 30 minutes has proven itself.

Do not be afraid of a high frequency! In any case, you should keep the number of your current training days. However, you can also increase them, after all, the time-consuming journey to the Studio is eliminated and the possibilities for leisure activities are limited anyway. At first, of course, this is unusual, but your body will quickly adjust to the new irritation.

Also, it is recommended to change and vary the units constantly. Thus, despite limited possibilities, boredom does not arise.

Skeptics will now argue that the mechanical stimulus is missing, which is central for muscle building. It is certainly true that increasing the mechanical load during body weight exercises is difficult. But first of all, this only affects very advanced users anyway. Those who want to ensure above all to survive the phase of the closed Gyms without muscle loss, need not have any concerns. On the contrary: body weight exercises in a high repetition range improve on the one hand your body tension and also the strength endurance. Both elements that can help you to break your old performance level after returning to the Gym.

Creative suggestions for your Training at home

As already mentioned, you can let your creativity run free in the design of the Workouts. The following units will serve as your Inspiration. Don't be afraid to adapt, modify and combine them.


The approach goes back to a Japanese researcher of the same name, who used this method to improve the performance of professional speed skaters. The idea behind this is very simple: you complete eight load phases of 20 seconds each, interrupted by 10-second breaks. Important: during the 20 second load, you must go to your absolute load limit.

For a complete Workout, it is recommended to line up several passes. You can either use a single exercise per session or you can use different exercises.

Following a few exemplary Workouts:

  • Run 1: Push-Ups & amp; stretch jumps
  • Run 2: Sit Ups & amp; jumping jacks
  • Pass 3: Burpees & amp; Plank

In practice, it would look like you are doing push-ups and stretching jumps, each lasting 4 x 20 seconds, followed by Sit Ups and jumping jacks, and finally Burpees and Plank. You can repeat such a program two or three times to have a complete Workout.

Another possibility:

  • Pass 1: Burpees
  • Pass 2: Push-ups
  • Run 3: lunges
  • Pass 4: Plank

This version is significantly reduced, but not less demanding. Eight times 20 seconds of one exercise, then off to the next. You may repeat the whole thing two or three times.

And a final variant:

  • Cycle 1: Pull-Ups & amp; Push-ups
  • Pass 2: lunges & Amp; Box Jumps

Very reduced, but also very exhausting. Again, there may be two or more repetitions of the whole.


This approach is also about training as intensively as possible. However, there are no fixed time limits, rather it is necessary to complete the prescribed Workouts as quickly as possible.

The classic in the field of Freeletics is certainly the workout Aphrodite:

  • 50 Burpee Push Ups
  • 50 Squats
  • 50 Frog Sit Ups
  • 40 Burpee Push Ups
  • 40 Squats
  • 40 Frog Sit Ups
  • 30 Burpee Push Ups
  • 30 Squats
  • 30 Frog Sit Ups
  • 20 Burpee Push Ups
  • 20 Squats
  • 20 Frog Sit Ups
  • 10 Burpee Push Ups
  • 10 Squats
  • 10 Frog Sit Ups

All exercises are completed without a break.

Here are two more ideas for Freeletic Workouts:

  • 20 Squats
  • 20 push-ups
  • 20 Crunches
  • 20 Climbers
  • 20s Pause
  • 30 Squats
  • 30 push-ups
  • 30 Crunches
  • 30 Climbers
  • 30s Pause
  • 40 Squats
  • 40 push-ups
  • 40 Crunches
  • 40 Climbers
  • 40s Pause
  • 30 Squats
  • 30 push-ups
  • 30 Crunches
  • 30 Climbers
  • 30s Pause
  • 20 Squats
  • 20 push-ups
  • 20 Crunches
  • 20 Climbers

That's not a joke! Whoever creates more than one passage of this, deserves respect.

  • 50 Jumping Jacks
  • 20 Crunches
  • 20 lunges
  • 20 Burpees

Five passes may already be here.

Of course you can also do these Workouts with Equipment. As I said, there are no limits to your creativity.

Keyword: nutrition

If you change your Training in this way, you do not have to worry about losing your shape. So you can basically feed yourself the same way you did before. If you drive a higher training frequency, your calorie consumption will even increase. What should definitely not be missing is an appropriate supplementation around your Training. Amino acids and creatine help you to complete your Workout with full energy and the Shake after the workout is of course also justified for such training forms.

In view of the corona crisis, it is certainly advisable to feed yourself in such a way that the immune system is strengthened. You can find valuable information on this in our article "How to strengthen your immune system". Pay particular attention to a sufficient supply of vitamins and minerals through a balanced diet and appropriate dietary supplements.

Hamster purchases?

Those who currently go to a supermarket are often faced with empty shelves. We certainly do not want to call for hamster purchases, yet there is a basic stock of food that every fitness enthusiast should have in stock in appropriate quantities. These include primarily carbohydrate sources such as rice, whole grain noodles, rice waffles and oatmeal, high-quality fats such as oils and nuts, as well as durable protein sources such as legumes. Who has a sufficiently large freezer compartment, can of course always buy some meat and fish in stock. In addition, it can never hurt to have one or the other bag of protein powder in stock. For fruits and vegetables, however, it is advisable to focus on fresh, regional and above all seasonal goods.

The most important thing: stay healthy and show solidarity!

We are all probably unprepared for the severity of this crisis. Despite all the seriousness with which you practice your Sport, your own health and that of others should of course be in the foreground. Therefore, take care of yourself and maybe try to be a help to those who actually have to live even more limited than you because they belong to a special risk group. Bring the 90-year-old neighbor a few purchases, do not kill you, but can be a great help for the Old Lady.

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