© Yan Krukau
August 29, 2025
Lena Sämann
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
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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.
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.
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.
1. Jumping jacks
2. Arm circles
3. Knee to elbow
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Upper body
4. Classic push-ups
5. Pike push-ups
6. Chair dips
Lower body
7. Squats
8. Lunges
9. Single-leg Glute Bridges
10. Calf Raises
Core and Trunk
11. Plank (Forearm Plank)
12. Mountain Climbers
13. Bicycle Crunches
14. Dead Bug
15. Static stretches
The biggest challenge with winter home workouts is often the mental hurdle. These strategies help you persevere:
An effective home workout is only half the battle. Support your training with:
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.
