7 schweisstreibende Workouts

Becoming slimmer and doing more sport are coveted goals that can be achieved with workouts in gyms or at home. But how do you get started and which exercises are the right ones? Below we have put together seven different training variations for the whole body that promise quick and lasting success if they are practiced consistently and with discipline. Have fun exercising.

1 - Training for the abdominal muscles

The abdominal muscles are still a symbol of attractiveness and a sporty body. The so-called "six-pack" in particular is a guarantee for a sporty appearance. But training for flat and toned abdominal muscles is hard and intensive and only brings success with sufficient exercise. We have put together a workout for the abdominal muscles that trains both the lateral and straight abdominal muscles intensively and efficiently.

5 sets

Crunches: 75 Wdhl.
Side crunches: 35 reps on each side
Leg lift: 35 Wdhl.
Bicycle Crunches: 1 minute
Now pause for 30 seconds
Crunches: 30 Wdhl.
Side crunches: 35 reps on each side
Leg lift: 35 Wdhl.
Bicycle Crunches: 1 minute
Now pause for 30 seconds
Crunches: 25 Wdhl.
Side crunches: 25 reps on each side
Leg lift: 25 Wdhl.
Bicycle Crunches: 1 minute

2 - Training for fat burning

Sufficient exercise does not necessarily mean that you will lose unwanted fat on your stomach, bottom or other parts of your body. The guarantee for burning fat is so-called high-intensity exercises, which are performed briefly and intensively at maximum capacity. We have put together such a HIIT training program for you below:

4 sets
1 minute of intensive jogging on the treadmill
Bodyweight squats: 30 to 40 Wdhl.

4 sets
1 minute of intensive jogging on the treadmill
Push-ups: 20 to 30 Wdhl.

4 sets
1 minute of intensive jogging on the treadmill
Triceps dips: 30 Wdhl.

4 sets
1 minute of intensive jogging on the treadmill
Alternating Lunges: 20 Wdhl. for each leg

3 - Upper body workout

The following training program focuses on the chest, back and shoulders. The pronounced musculature of these parts of the body is particularly important for an attractive and sexy appearance. The training program consists of a total of four sets with a 30-second break between each set. Each exercise is performed until muscle failure. So let's get going!

Chest: Dumbbell flyes, one superset with incline push-up on a bench
Shoulder: Dumbbell Press Overhead, a superset with Dumbbell Lateral Raises
Back: Pull-ups, superset with dumbbell plank rows

4 - Biceps and triceps

The following training program is a combination of cardio and various exercises for the arm muscles. The program consists of 5 sets of three repetitions. A break of around 30 to 45 seconds should be taken between each set.

Set 1:
Sprint: 1 minute
Barbell curls: 20 repetitions
Skull Crushers: 20 repetitions

Set 2:
Sprint: 1 minute
Alternating bicep curls with barbell: 20 repetitions
Tricep kickbacks with barbell: 20 repetitions

Set 3:
Sprint: 1 minute
Concentrated biceps curls: 20 repetitions
Bench dips: 20 repetitions

5 - Home workout for the whole body

The following workouts are recommended for times when you can't visit the gym. You can do all the exercises at home or in a hotel room, for example. The program consists of four sets of three exercises.

4 sets:
Squats: 20 repetitions
Push-ups: 10 repetitions
Crunches: 30 repetitions

4 sets:
Step-ups: 10 repetitions per leg
Push-ups with hands close together: 10 repetitions
Leg lift: 15 repetitions

4 sets:
Lunges: 10 repetitions per leg
Push-ups with hands wide apart
Bicycle crunches: 15 repetitions each side

6 - Weekend Warrior

The following workout consists of several exercises that you can do over a weekend, for example.

Squats: 20 repetitions
Lunges: 30 repetitions
Calf Raises: 40 repetitions
Wall-Sit: 50 seconds
Jumping jacks: 100 repetitions
Push-ups: 10 repetitions
Dips: 20 repetitions
Bicep curls: 30 repetitions
Planks: 40 seconds
V-Ups: 50 repetitions

7 - Lunges (lunges) workouts

Lunges are perfect exercises for training the gluteus maximus and thigh muscles. All exercises should be completed in four sets.

4 sets
Walking lunges with dumbbells (20 steps forwards and 20 steps backwards)
Skater lunges (10 repetitions for each side)
Backward lunges (10 repetitions for each side)
Side lunges (10 repetitions for each side)

4 sets
Lung kicks
Skater lunges (10 repetitions for each side)
Backward lunges (10 repetitions for each side)
Side lunges (10 repetitions for each side)

4 sets
Lunges with dumbbells in harmstring curls
Skater lunges (10 repetitions for each side)
Backward lunges (10 repetitions for each side)
Side lunges (10 repetitions for each side)

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