© Thirdman
September 10, 2025
Lena Sämann
When the days get shorter and the weather becomes unpleasant, an effective home workout is the perfect solution to stay fit and healthy through the dark season. Discover 15 effective exercises without equipment.
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The dark season brings special challenges for our fitness. Early darkness, cold temperatures, and uncomfortable weather can significantly dampen the motivation for outdoor activities. But right now, regular exercise is especially important for our physical and mental well-being. A well-thought-out home workout offers the ideal solution to stay active within your own four walls without a gym or expensive equipment.
The months between October and March present special challenges for our bodies. The lack of natural sunlight can lead to a vitamin D deficiency and reduce the production of the happiness hormone serotonin. At the same time, metabolism slows down while the appetite for high-calorie foods increases. Regular training at home can counteract these negative effects.
Exercise releases endorphins, which act as natural mood lifters and help fight typical winter fatigue. Additionally, physical activity boosts metabolism and strengthens the immune system – especially in the Cold season an invaluable advantage. A home workout also eliminates the most common excuses: bad weather, travel time, or crowded gyms.
1. Jumping Jacks
Stand upright and jump lightly while spreading your arms and legs. When landing, bring your arms together over your head and close your legs. This classic exercise activates the cardiovascular system and prepares the whole body for training.
2. Arm and shoulder circles
Alternate circling both arms forward and backward to mobilize the shoulder joints. Start with small circles and gradually enlarge them. This exercise is particularly important if you work a lot in the home office.
3. March in Place
March in place for 2-3 minutes, consciously lifting your knees high. Naturally swing your arms. This gentle exercise gradually increases heart rate and activates leg muscles.
4. Classic Push-ups
Start in the plank position with arms straight. Lower your body in a controlled manner until your chest almost touches the ground, then push back up powerfully. If the classic version is too difficult, you can perform the exercise on your knees or against a wall. Push-ups train chest, shoulder, and arm muscles as well as the core.
5. Pike Push-ups for the Shoulders
Start in the push-up position and walk your feet closer to your hands, forming an inverted V with your body. Lower your head towards the ground in a controlled manner and push back up. This exercise specifically targets shoulder muscles.
6. Chair Dips
Sit on the edge of a stable chair, grip the sides with your hands, and slide forward with your hips. Lower yourself by bending your arms, and push yourself back up. This exercise strengthens the triceps and rear shoulder muscles.
7. Plank (Forearm support)
Support yourself on your forearms and toes, keeping your body in a straight line from head to toe. Hold this position for 30-60 seconds. The plank is one of the most effective exercises for the entire core and also improves body stability.
8. Mountain Climbers
Start in the push-up position and quickly bring your knees alternately to your chest. Keep your core stable and hips level. This dynamic exercise combines strength- and Endurance training.
9. Russian Twists
Sit on the floor, lean back slightly, and lift your feet. Rotate your torso alternately to the left and right. For more intensity, you can use an object like a water bottle as a weight.
10. Squats
Stand shoulder-width apart, lower yourself as if sitting on an invisible chair, and come back up powerfully. Make sure your knees do not extend beyond your toes. Squats are the king exercise for the leg and glute muscles.
11. Lunges
Take a big step forward and lower yourself until both knees are bent about 90 degrees. Return to the starting position and switch legs. Lunges intensely work the legs and glutes and improve balance.
12. Single-Leg Glute Bridges
Lie on your back, place one foot flat, and extend the other in the air. Lift your hips, engage your glutes, and lower down in a controlled manner. This exercise specifically targets the glute muscles.
13. Burpees
Squat down, jump into the push-up position, perform a push-up, jump back into the squat, and jump up with arms raised. Burpees are one of the most intense full-body exercises and burn a lot of calories.
14. High Knees
Run in place and alternately lift your knees as high as possible. Keep your torso upright and swing your arms. This exercise increases heart rate and activates the entire body muscles.
15. Bear Crawl
Walk on hands and feet, keeping knees slightly above the ground, and "crawl" forward and backward. The Bear Crawl trains strength, coordination, and stability equally.
Beginner program (3x per week):
Advanced program (4-5x per week):
Structure for optimal results: Train every other day to give muscles enough recovery time. Vary the choice of exercises to avoid boredom and challenge different muscle groups. Start with shorter sessions and gradually increase intensity and duration.
The biggest challenge with home workouts during the dark season is often motivation. Create a fixed training spot, even if it's just a small corner in the Living room is. Fixed training times help develop a routine. Many people perform best in the morning, as they are not yet exhausted by the day's challenges.
Music can be a powerful motivator. Create an energetic playlist that you use exclusively for training. This creates positive associations and can help you get in the right mood. Document your progress in a training journal or app. The feeling of continuously improving is a strong drive.
Find a virtual training partner or join online communities. Interacting with like-minded people can provide additional motivation and reduce the feeling of isolation during the dark season.
Many people start their home workout program with exaggerated ambitions and quickly burn out. Start realistically and gradually increase. Never neglect warming up, even if time is short. Cold muscles are more prone to injury, and especially in the cold season, the body needs more time to reach operating temperature.
Pay attention to the correct execution of the exercises. Better fewer repetitions with clean technique than many sloppy movements. If unsure, online videos or fitness apps can be helpful. Listen to your body and give yourself enough recovery time. Muscle soreness is normal, but pain is a warning signal.
A regular home workout is the key to staying physically and mentally strong throughout the winter months. The exercises without equipment presented are suitable for every fitness level and can be flexibly adapted to your needs. More important than the perfect equipment or the ideal program is continuity. Just 20-30 minutes of training three times a week can make a noticeable difference to your well-being.
Use the dark season as an opportunity to establish a new, healthy routine. With the right exercises, a structured plan, and the necessary amount of self-discipline, you can start the spring stronger. Your body and mind will thank you.
