10 At-Home Fitness Exercises (No Gym Membership Required)
10 At-Home Fitness Exercises (No Subscription Required)
Transform your living room into a private gym. Cardio, strength training, core work: the complete program for visible results in 4 weeks.
Dreaming of an athletic body but gym memberships are too expensive — or you simply lack time? Good news: you don't need one. Here are 10 proven exercises you can do at home, with little to no equipment.
💪 Strength Training & Power
Push-ups — The king of exercises
Pectorals, triceps, shoulders: push-ups work the upper body deeply. Do 3 sets of 15 repetitions. To target different muscle groups depending on your hand position, a multi-position board changes everything.
See SmartPush™ — 12-Position BoardPull-ups — The V-shaped back
No exercise builds a wide V-shaped back as effectively as pull-ups. If you don't have a pull-up bar, a complete workout station allows you to do pull-ups, dips, and leg raises in just 1m².
See ForceStation™ — 6 exercises in 1m²Dips — Triceps & Pectorals
Excellent for massive arms and a powerful torso. Use two stable chairs or the parallel bars of a workout station. 3 sets of 10 to 12 repetitions, slow and controlled descent.
Grip Strengthening
Grip is often the weak link that gives out before your muscles during strength training. Strengthen your forearms with an adjustable gripper: progress from 5 to 60kg at your own pace, with an integrated counter to track your repetitions.
See ForceGrip™ — Adjustable 5 to 60kg🔥 Cardio & Fat Burning
Jumping Rope — The best cardio
10 minutes of jumping rope burns as many calories as 30 minutes of jogging. It's the most effective cardio exercise relative to the time invested. A rope with ball bearings ensures smooth rotation without tangling, even during double unders.
See FitJump™ — 360° Ball BearingsActive Walking — Invisible cardio
Working from home? Walk at 3 km/h during your meetings and reach your 10,000 steps without leaving your desk. An ultra-flat walking pad slides under the bed or sofa after use.
See RunZen™ — Compact Silent Treadmill🍑 Lower Body & Core
Squats with Bands — Concrete Glutes
Essential for toned legs and glutes. Add a resistance band around your knees to intensify adductor work and sculpt your waist. 5 resistance levels for gentle progression.
See FlexElastic™ — 5 TPE Bands KitLunges — Legs & Balance
Perfect for quadriceps, hamstrings, and glutes. 10 lunges per leg, 3 sets. Add a resistance band to increase intensity without adding heavy equipment.
See FitResist™ — 120cm Resistance BandAbdominal Plank — The steel core
Hold a plank position for 30 seconds, with a flat back and contracted abs. Gradually increase. To go further, an extra-wide abdominal wheel with a curved wheel also targets obliques for a sculpted waist.
See AbForce™ — Silent Oblique WheelEMS Stimulation — Passive muscle building
Watching a show? Work your abs at the same time. EMS technology used by physical therapists sends electrical contractions into your muscles — 300 sit-ups without moving, in 20 minutes.
See MuscleZen™ — 8-Mode EMS StimulatorReady to transform your living room into a gym?
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