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© Yan Krukau
August 29, 2025
Lena Sämann
- Health
- Sport
Home workout for the dark season: Effective exercises without equipment
When the days get shorter and the weather becomes unpleasant, it’s hard to find the motivation for exercise. Our home workout guide shows you 15 exercises without equipment that will keep you fit and healthy through fall and winter
The cold, dark autumn and winter months put our fitness routine to the test. When the sun sets at 4 p.m. and icy temperatures lurk outside the door, the motivation to go to the gym or jog in the park drops rapidly. But especially in the dark season, regular exercise is important - not only for our physical but also for our mental health.
Why home workouts are especially important in winter
Winter brings various challenges for our well-being. The lack of light can lead to winter depression , while cozy evenings on the couch quickly contribute to weight gain. Exercise counteracts these negative effects by releasing endorphins and boosting metabolism.
A well-thought-out home workout offers decisive advantages: You save time and money, are independent of the weather, and can train whenever it fits into your schedule. Particularly bodyweight training - i.e. exercises with one's own body weight - proves to be extremely effective and versatile.
The science behind bodyweight training
Studies show that bodyweight exercises can be just as effective as weight training. A study by the American Council on Exercise confirms that classic exercises like push-ups, squats, and planks target all major muscle groups and improve both strength and endurance.
The big advantage: Your body functions as a natural resistance, automatically adjusting the load to your fitness level. Advanced practitioners can increase the intensity through variations, while beginners can start with simpler versions.
The perfect winter home workout: 15 effective exercises
Warm-up (5 minutes)
1. Jumping jacks
- 30 seconds active, 10 seconds rest
- Gets the circulation going and warms up the whole body
2. Arm circles
- 15 repetitions forward and backward each
- Mobilizes the shoulder joints
3. Knee to elbow
- 20 alternating repetitions
- Activates the core muscles
Main section: Strength training (20-25 minutes)
Upper body
4. Classic push-ups
- 3 sets of 8-15 reps
- Trains chest, shoulders, and triceps
- Beginner variation: knee push-ups
5. Pike push-ups
- 3 sets of 6-12 reps
- Focus on shoulders and upper chest area
- Position: Downward Dog with push-up movement
6. Chair dips
- 3 sets of 8-15 repetitions
- Strengthens triceps and rear shoulder muscles
Lower body
7. Squats
- 3 sets of 15-25 repetitions
- The king exercise for buttocks and thighs
- Important: Knees should not go beyond the toes
8. Lunges
- 3 sets of 10-15 per leg
- Trains legs and buttocks, improves balance
9. Single-leg Glute Bridges
- 3 sets of 8-12 per leg
- Specifically activates the gluteal muscles
10. Calf Raises
- 3 sets of 15-25 reps
- Strengthens the calf muscles
Core and Trunk
11. Plank (Forearm Plank)
- 3 sets of 30-60 seconds
- The ultimate core exercise for stability
12. Mountain Climbers
- 3 sets of 20-30 repetitions
- Combines cardio with core training
13. Bicycle Crunches
- 3 sets of 15-20 per side
- Trains the oblique muscles
14. Dead Bug
- 3 sets of 8-12 per side
- Improves core stability and coordination
Cool down (5 minutes)
15. Static stretches
- Hold each stretch for 30 seconds
- Focus on chest, shoulders, hips, and legs
Training plan for different fitness levels
Beginner (2-3 times per week)
- Week 1-2: 2 sets per exercise
- Week 3-4: 2-3 sets per exercise
- Longer breaks between sets (60-90 seconds)
Advanced (3-4 times per week)
- 3 sets per exercise
- Shorter breaks (30-60 seconds)
- Include additional variations
Professionals (4-5 times per week)
- 3-4 sets per exercise
- Incorporate explosive movements and plyometrics
- Minimal breaks (30 seconds or less)
Motivation and perseverance in the dark season
The biggest challenge with winter home workouts is often the mental hurdle. These strategies help you persevere:
- Establish fixed training times: Treat your workout like an important appointment. In the morning before work or after work – the main thing is to be regular.
- Use a daylight lamp: A light therapy lamp can lift your mood and increase motivation.
- Music as a motivator: Create energetic playlists that drive you.
- Document progress: Keep a training journal or use fitness apps for documentation.
- Reward system: Treat yourself to something nice after a successfully completed week of training.
Avoid common mistakes
- Wanting too much too quickly: Start moderately and gradually increase the intensity.
- Bad form: Quality over quantity. Better fewer repetitions with correct execution.
- Irregular training: Better 20 minutes 3x per week than 2 hours once a week.
- Neglecting warm-up: A thorough warm-up is essential, especially in cold temperatures.
Nutrition and recovery
An effective home workout is only half the battle. Support your training with:
- Sufficient protein: 1.6-2.2g per kilogram of body weight for muscle building
- Complex carbohydrates: For sustainable energy
- Enough Sleep: 7-9 hours for optimal recovery
- Sufficient hydration: At least 2-3 liters of water daily
Conclusion: Fit and healthy through autumn and winter
Home workouts are the perfect solution to stay active even during the dark season. With the 15 exercises presented, you can train your entire body without relying on expensive equipment or a gym.
The most important thing is the first step: Start your winter home workout today and feel the positive effects on your body and mind in just a few weeks. Your health will thank you – today and in the future.
Note: Consult your doctor before starting a new training program, especially if you have health concerns or have not been physically active for a long time.
