The primary aim of training is to make progress.

Your workouts can also be fun. And how.

This in turn helps you to permanently integrate physical training into your life.

You can find out which workouts and tips are really useful when it comes to fun training in this article.

Workouts for your own body weight

The workouts that I will present in this article can best be brought to life with bodyweight exercises – that is, exercises with your own body weight.

You can download my bodyweight training plans for free here. They already include some of the training methods and workouts presented here.

You can see the benefits of bodyweight training in this article from me.

Now let’s go.

Here are my top 13 fun workouts.

1.  Bring the Sally Up Challenge

I only came across this training method recently.

I have been using them regularly since then. I do not want to miss her anymore.

What is it about?

You do an exercise for the song “Bring Sally Up” and go up with “Sally Up” and down with “Sally Down” without stopping completely. The song lasts about 3 1/2 minutes. So enough time to let your muscles burn properly.

It can look something like this:

Exercises that are well suited for this:

• Pushups
• Squats
• Leg lifter
• Crunches (in that case you have to go up on Sally Down and down on Sally Up)

You can also use it to put together a complete workout. It will look like that:

• 1 song long push-ups (or a lighter variant with raised arms, e.g. palms on the table)
• 1 song long squats (like in this video)
• 1 song long leg lifter (like here)
  It is very important that you put your palms under your buttocks so that you do not overload your back. If you notice that you are forming a hollow back in your lower back, you can no longer hold the tension in your muscles and should pause or at least bend your legs.
• Finally, another exercise for the back, for example the Superman with at least 2 x 10 repetitions

What do you train with it?

You mainly improve your muscular endurance with this training method.

2.  Death By Zirkel

Don’t worry. You won’t die doing this workout.

But it will definitely be exhausting!

What is it about?

You increase the number of repetitions of an exercise every minute and keep doing it until you can’t do your exercises in one minute.

Then you are out.

Dead, so to speak.

Hence the name of the workout.

You can choose the increase yourself. If you only increase one repetition per minute, the workout takes longer, if you increase it by 2, 3, 4 or 5, it takes less. It also depends on the exercise you choose.

It can look like this:

Which exercises are suitable for this:

So all in all, more exercises that require your endurance more than your strength.

You can also stage this training method as a small competition with friends: Who will last the longest?

What do you train with it?

Due to the high intensity at the end, you have an oxygen debt and work on your anaerobic endurance. Depending on the exercise, you can also go more towards strengthening and then have almost level intervals.

3.  Advertising workout

If you like to watch something on TV every now and then, you know it: Annoying commercials interrupt your favorite film.

One way to do this is to do as many repetitions of an exercise as possible during each commercial break. If you have 3 to 4 commercial breaks, you can do something for most of your body.But you can also use the time wisely. With the advertising workout.

Another type of advertising workout is circular intervals. To do this, you take a ready-made workout (for example 10 pushups, 10 squats, 10 sit ups) and try to do as many rounds as possible.

Important: Make a note of the number of repetitions or sets you have made and the program you have just watched.

Then you have a nice overview of your advertising workouts.

All exercises that you can do right in front of your television are suitable for this workout. You don’t want to miss when it starts again.

What do you train with it?

You are mainly counteracting a sedentary and therefore unhealthy lifestyle and increasing your muscular endurance.

4.  Tracker duel

You can only do this workout if you have a fitness tracker or a smartwatch.

Most of the time I do it by taking a few steps first and then squatting back the rest.But it also works with quick squats. If the bar is all red, it will take me about 70 to 80 squats to reset the tracker. It’s really exhausting and a great way to compensate when you just sit at your desk all the time.

Try how your fitness tracker reacts and duel with it.

Can you reset it completely without walking?

What do you train with it?

In this workout, we are also very much involved in everyday movement. You counteract the disadvantages of a sedentary lifestyle (back pain, shortening of the muscles, weakening of the muscles, slowdown of the metabolism, etc.) and strengthen your leg muscles.

5.  Everyday workout

If you get involved, you will always find opportunities to incorporate more movement into your everyday life.

It looks like this for me.

Make the world your workout!

This is exactly what went through my head when my brother and I were supposed to bring our ornamental plants out of the protective interior outside, because it is slowly getting warmer again.

Thought and done – this is how my oleander workout – 10 squats per pot – came about.

What do you need for this?

Just some fun, a second person and a few ornamental plants in large pots.

What do you train with it?

This exercise is similar to the deadlift. So you mainly train your legs, your buttocks and your back. You may also feel a little sore muscles in your legs the next day. Due to the additional weight, it can even be equated with classic muscle building training.

6.  DIY Challenge Workout

Do it yourself (DIY) is the motto of this training.

What does that mean?

It’s very simple: You choose a few exercises from my strengthening exercises without equipment, decide on the number of repetitions and number of sets and give it a nice name.

Done.

It can look like this, for example:

You don’t have to take the break in advance; you should just take it whenever you can’t go on with your muscles or your cardiovascular system.

You can also give them other names. There are no limits to your imagination. I use some of these workouts in my bodyweight training plans. I name them after the forces of nature.

You can also build the workout around a story. Would you like an example? Here you can find my wedding workout.

The only important thing is: Make a note of what the workout looks like exactly and write down your times if you use the right technique. This also gives you the opportunity to improve your personal best. That motivates!

What do you train with it?

The DIY Challenge Workout can be designed very flexibly. Its possibilities range from muscle building training to increasing muscular endurance and maximum oxygen uptake.

7.  Apptraining

I regularly use apps to train.

This has several advantages:

• You have predefined workouts and don’t have to worry about creating them yourself.
• You can track your progress within the app.
• You can compete with others.
• You can have complete training programs tailored to you.

My favorites are mainly Freeletics and Madbarz.

However, these two apps are aimed more at advanced users. Madbarz also has the option to save your DIY challenge workouts. Creating workouts yourself doesn’t work with Freeletics. There is a paid coach there who gives you the training you need.You can find a comprehensive report on the Freeletics Coach here, the app check for Madbarz here.

More suitable for beginners are: Runtastic Results and Workout Trainer by Skimble.

What do you train with it?

The possibilities are almost unlimited and depend on your preferences. You can increase your endurance, stimulate your muscle growth, increase your muscular endurance, lose fat, etc. Especially when you start to exercise regularly, you will make progress very quickly in all areas.

8.  Battle

In the battle you can either compete against yourself (your best time), a friend who is training with you at the same time or against someone else’s fastest time.

Battles can be varied:The advantage: You are more focused and give everything. Your training will be more effective.

• Who can do more squats in 5 minutes?
• Who can do 100 burpees faster?
• Who can finish the Kobra workout (see # 6) faster?

There are also no limits to the exercises you can use for this.

What do you train with it?

This type of training not only requires your body, but also your willpower. Depending on how you do the training, you can increase your endurance or your muscular endurance. This method is not really suitable for hypertrophy training (muscle growth).

9.  Against the clock

I’ve already mentioned it a few times: Competing against yourself (or your best time) is very motivating.

But not always.That means you should do it every now and then. For DIY workouts, running distances, battles, etc.

Otherwise you run the risk of only training in the high speed range. In the long run, that would break any engine. In this context, you can also see yourself as an engine.

There is a reason why you shouldn’t always compete against the clock: so that you don’t get Lucky Luke Syndrome.

What does that mean for you?

Improving personal bests is fun. But you should keep in mind that a change in intensity should be a fixed part of your training plan. A good approach to get back into lower speed ranges is to pay more attention to the right technique and not so much to your best time.

10.  Bodyweight Memory

Do you like to play memory?

Then this workout is just right for you.

How to proceed:

1. Choose 6 to 10 different exercises from my exercise collection.
2. Print out the respective exercises (each exercise on a piece of paper).
3. Put the sheets with the exercises face down in front of you.
4. Then the workout starts (for example, set the time with the “New Interval Timer AD” app):
   1. Uncover a piece of paper and do the exercise on it for a minute
   2. Then you have a 30 second break. During this time you can turn over the next sheet.
   3. And so on.

You can also vary the duration of the exercise and the break time if it is too easy or too difficult for you.

If you really want to play memory and not just uncover, you have to print out each exercise twice. You can then take the break – instead of stopping with the clock – until you have found the next pair of exercises.

What do you train with it?

The Bodyweight Memory is a high-intensity interval training with your own body weight. You not only increase your muscular endurance, but also your maximum oxygen uptake and thus your general endurance.

11.  Partner workout

If you have a training partner, you can add pep to your training with a few simple but effective exercises.

In the following video you will find 10 good exercises that you can do together with a partner. If some exercises are too difficult for you, try to make them easier with other leverage or a slower execution (e.g. lower legs, walk instead of jumping, raise hands, etc.).

Before starting the workout, figure out how many repetitions or how long you will be doing each exercise so that it is clear when to switch. With the time and the number of exercises, you have the opportunity to influence the intensity of the training.

If you want to have even more variation options, check out this YouTube video. There you will find a total of 90 bodyweight partner exercises. Many of them (unfortunately not all) are really worth a try and also take into account the different starting levels of the training partners.

What do you train with it?

Pretty sure your laugh muscles. Especially if the exercises are not yet well rehearsed.

But definitely also your muscular endurance and, at high intensity, your maximum oxygen intake. Fat loss is also not neglected due to the change in intensity.

12.  Teamworkout

If you train in a group of 5 to 10 people (with fewer or more you have to vary a bit) that has roughly the same level of performance, you can use the following method.

You line up in a circle and everyone has a short time to think about a strengthening exercise without equipment. Before starting, the number of repetitions is defined (for example 10).

Then, clockwise, it is the next person’s turn to do their exercise (for example, squats). Before doing the 10 squats, however, the 10 pushups must be performed again.Then the first person presents their exercise (for example push-ups) and everyone do 10 push-ups together.

It then goes on and on, so that the first exercises are done more often, the exercises that come at the end less often (for 5 people, for example, 50 pushups, 40 squats, etc.).

If your group wants, you can start again from the other end so that you have done all the exercises the same number of times.

You can also combine the bodyweight memory with the team workout and place sheets of paper with exercises in the middle. The person whose turn it is then turns over a piece of paper and this exercise is then done and so on.

What do you train with it?

That varies a lot depending on the chosen exercises and repetitions. But you can assume that you will increase your muscular endurance. Fat loss and team building included.

13. Calorie burner

If you have a device that can determine the calorie consumption (e.g. bicycle ergometer, stepper, treadmill, smartwatch, fitness tracker, etc.) you can try to burn a certain amount of calories as quickly as possible when a certain event occurs.

That would look like this.

You are playing a computer game, board game or card game with friends. The one who loses has to burn 10 kcal on the stepper. Or on the bicycle ergometer.

There are hardly any limits to your imagination.

What do you train with it?

This workout is too short to have any significant training effects. You can see it as a plus on your daily exercise account.

14. Driving game

The driving game (Fartlek) comes from running.

It can teach you one very important thing: running should be fun!

But if you only train according to scheme F (like bland), your motivation will eventually decrease.Of course, it is important that you keep your heart rate zones and monitor them with a heart rate monitor during training if you really want to train seriously in the endurance area.

How exactly does the driving game work?

You are looking for a route that also has a few meters in altitude. It should go downhill, then uphill again, etc.

Then you adapt your running speed to the terrain and your feeling. For example, you can run slower uphill and faster downhill. Another possibility is to change your pace according to a preset time (for example, run relaxed for one minute, fast for two minutes, 1 easy, 2 fast, etc.). It is important that you run the speed changes against the terrain (sometimes faster uphill).

What do you train with it?

You increase your aerobic or anaerobic threshold (depending on the design of the training) and thus your endurance capacity.

15. Your darling

15? Wasn’t it just about 14 workouts?

Yes. Take care.

Number 15 is also not a real workout. But an important lesson!

Workouts 1 to 13 are all designed for bodyweight training. Number 14 for running.

But what if you don’t really enjoy any of these?

The following: The better you get, the more fun you will be.

Do you have a passion for swimming, cycling, running, tennis, soccer, etc.?But you should always keep in mind that you are a sport have to find one that inspires you.

Perfect! With bodyweight training you will improve and have more fun with it.

Don’t completely replace your darling with stubborn training with your own body weight. (We recommend to athletes steroiden kaufen) See it as the basis for your favorite sport.

And maybe bodyweight training will become your favorite one day, like it happened to me.

Conclusion

In this article you got to know 14 (+1) workouts that will help you to keep up your training in the long term.

There is a very simple reason for this: Because they are fun.

If you enjoy something, you take it seriously. Gerhard Uhlenbruck