Follow an easy home workout plan

If you want to exercise at home, it’s a good idea to follow a home workout plan. A workout plan gives you an overview of which exercises to do, and you can adapt each exercise to your own goals.

Read on to discover an effective home workout plan and for our best tips on how to get started with your home workout.

Follow a workout plan when exercising at home

Home workouts are effective, but it can be a challenge to get started and to find the motivation to continue exercising. So, it’s very useful to have a home workout plan. In fact, there are several benefits to following a home workout plan.

  1. You choose when to work out, and you don’t have to worry about opening hours, travel time, or other people in the gym.
  2. Another benefit of following a home workout plan is that you can adapt it to your own needs and goals – like losing weight, building strength, improving your fitness, or just moving your body.
  3. Last but not least, a workout plan makes exercising easier. With a clear plan, it’s both easier to get started and easier to keep at it.

If you want to start exercising at home, having a home workout plan is a good place to start so you can reach your goals – either in your own gym or in the middle of any room.


Is following a home workout plan effective?

Are you wondering whether following a home workout plan is effective? And if it really produces the same results as a trip to the gym? The answer is yes. In fact, home workouts can be just as effective as working out at a gym, but home workouts can also function as a supplement gym training.

A home workout plan allows you to adapt your workout to your level and goals, which means you can exercise the precise muscle groups you want to focus on. You can also vary your workout routines regularly, and you can adjust the intensity to constantly challenge yourself. So, you are guaranteed to break a sweat.

However, home workouts require you to be very disciplined, but they also allow you to exercise when you have time. This can make it a little easier to stick to the workout in a busy everyday life, and maybe you can squeeze a home workout into your calendar if you don’t have time to visit the gym. This flexibility can also make home workout extra effective.

Workout plan for exercising at home

Would you like to start exercising at home? We have created a home workout plan that makes it easy for you to get started with an effective workout.

We recommend that you do 8-12 repetitions of each exercise in the plan and repeat the entire workout three times. As you get stronger, gradually add extra weight or more repetitions to continue your progress with your home workout plan.


1. Warming up

Warm up for about 10 minutes. Make sure to stretch well and do simple exercises such as shoulder rolls or hip circles.

2. Reverse lunges

Tense your abs, take a step backwards, and lower your body in a controlled manner. Your knee should point straight forward. Switch legs continuously, or finish with one leg before doing the other.

3. Push-ups

Tense your glutes and abs so that you keep your body straight throughout the exercise. Stretch your arms and place your hands next to your chest at shoulder-width distance. Lower yourself in a controlled manner until your chest and thighs are just above the floor.


Do not place your elbows too close to your body and do not push them too far outwards – keep them at a slight angle to the body. Tense your stomach and buttocks well to prevent your back from swaying and your buttocks from sticking out or hanging. Keep your body stretched out throughout the exercise.

4. One-arm dumbbell row

Hold a dumbbell in one hand and let your arm hang down with your wrist and shoulder area outstretched. Pull the shoulder and elbow backwards and up. Finish one arm before switching to the other.

5. Shoulder press

Sit or stand with your weights balanced above your elbows. Press the weights up over your head and shoulders until your arms are outstretched. Then lower the weights in a controlled manner.

6. Kettlebell deadlift

Stand with your feet positioned one hip-width apart. Tuck your buttocks straight behind and keep your back straight. Your buttocks should be at a height midway between your knees and shoulders.


Grip the kettlebell and tense the core muscles. Then press your legs hard into the ground, push your hips forward, and tense the seat well when your hips are stretched. Lower your body again until you are in the starting position.

7. Dead bug

Press your lower back against the ground throughout the exercise. Move the opposite arm and leg down towards the floor – slowly and in controlled manner. Bring your leg close to the ground but make sure you can still keep your lower back pressed against the ground.

Find the equipment you need for your home workouts

At Biltema you will find all the exercise equipment you need to get started with your new home workout plan. When starting your new home workout plan, it’s a good idea to have the following equipment at hand:

  • Exercise mat: An exercise mat is a must when working out at home. It gives you a good surface for the floor, and you can use it for many different types of workouts - including warm-ups.
  • Warming up: Do you want to use your warm-up routine to get your feart rate up? Then you should buy exercise equipment for cardio workouts - such as a punching bag or skipping rope
  • Dumbbell: A dumbbell is a great piece of equipment for home workouts and an effective way to build strength. 
  • Kettlebell: A kettlebell is effective for exercising the whole body and is suitable for many different exercises.
  • Stretching: When you finish your workout session, it is important to stretch, since it helps the body recover. See all our stretching equipment here.

With the right equipment, it’s easy to get started with your new home workout plan, and at Biltema you’ll find everything you need. Here at Biltema we have a wide range of equipment and weights in several different weight classes. So it’s easy to find equipment that suits you and your workout.

Find all your exercise equipment here


Use weights or your body weight for your home workouts

Following a home workout plan means you are free to choose whether to include weights in your workout or if just exercise using your own body weight. Both have their advantages.

Using weights in your home workout plan can be an effective way to build strength and muscle mass. The weights provide extra load, which pushes your muscles to work a little harder. This can help increase your strength and muscle mass faster than if you only use your own body weight.

On the other hand, exercises using your body weight are a great way to work out if you don’t have access to weights, for example, or if you’re new to strength training. If you choose a few effective exercises, using your own weight can also help improve your balance and coordination.

For best results, you should include both methods in your home workout plan. For example, you can start by exercising using your own body weight and then add weights as you get stronger. You can also alternate between weight workouts and bodyweight exercises to vary your workout. The most important thing is that you find a method that suits your level and your workout goals.

How to get started with a home workout plan

Following a home workout plan can be an effective form of exercise, but it can be a challenge to get started. So here are our best tips for you to get started with your new home workout plan.

  1. Plan your days: It’ a bit easier to follow a home workout plan if you plan your exercise days. You can draw up a weekly plan for the days you want to exercise. Having a plan will make your workouts more manageable.

  2. Add it to your calendar: If you want to make sure you achieve to your goals, you should add your workout to the calendar. This can make it easier to stick to your workouts.

  3. Find a time that suits you: Do you love exercising in the morning before work, or do you prefer working out in the afternoon at home? Some people prefer the morning, some the afternoon. Decide what suits you best to ensure that you have good conditions for following your home workout plan.

  4. Start out slow: When you start a home workout plan, it’s always a good idea to start gently to give yourself and your body a chance to get into the new routines. For example, you can start with short workout sessions or light exercises and gradually increase your performance.

  5. Find your motivation: Motivation goes up and down, and this is also true when it comes to working out. Therefore, accept that your motivation to exercise will vary and find out what it takes to motivate you when it gets difficult to follow your home workout plan. Perhaps it’s a good playlist or maybe a reward after exercising?

  6. Comfortable workout clothes: Exercising becomes a bit more fun if you have some comfy workout clothes – even if you only exercise at home. It is therefore worth investing in workout clothes that you actually like. At Biltema you will find both men’s workout clothes and ladies’ workout clothes.

  7. Invest in the right equipment: In addition to comfortable workout clothes, you should also invest in some exercise equipment, that can make your home workouts more effective, such as a yoga mat, dumbbells or maybe an exercise ball.

Following a home workout plan is an easy and effective way to start exercising. And with the right tips and tricks, you can make your home workout a regular part of your everyday life.

Follow your workout plan in your own gym at home

If you want to take your home workout to the next level, then you can set up your very own gym at home. This allows you to create the perfect framework for following your home workout plan – whether you are into yoga, strength training, cardio workouts or something else entirely.

To set up a gym at home, you need to control everything from the indoor climate to the equipment you use for exercising. Fortunately, we can help you get started, so you can start working out at home.

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