October 26, 2026, 3:01 am | Read time: 7 minutes
If you’re not someone who engages in professional sports or generally has a lot of energy and can’t live without movement, you’re likely familiar with the problem of a motivation slump. We all know: Exercise is essential–for a “good” figure as well as for health. But how do you manage to carve out enough time for sports in a busy daily routine, instead of giving in to the first impulse to collapse on the couch? FITBOOK editorial director Melanie Hoffmann shares the strategy that helps her (most of the time).
In winter, it’s the cozy sofa and a good movie; in summer, countless other leisure activities that lead to having seemingly no time for regular exercise amid family, friends, and work. In my opinion, this is mainly because people think that a workout lasting less than an hour is pointless. Certainly, a well-thought-out training plan, where exercises, repetitions, intensities, and breaks are defined, is very effective for losing weight or building muscle. But what good is all the planning if it remains just that: a plan that is never consistently implemented? This leads to a spiral of frustration and motivation lows, which I know well. What helped me? Integrating home workouts into my daily routine alongside the gym–and they can be pleasantly short.
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From Gym to Home Workouts
For years, I was a loyal gym-goer and still love training with like-minded people at the gym. But in the daily hustle, the hurdle of making the trip was often too high. Some workouts were missed because I couldn’t carve out two hours or more, and, at least my internal excuse was, the effort of commuting wasn’t worth it for less time.
For a Long Time, I Couldn’t Get Much Out of Home Training
The solution sounds simple, but it wasn’t for me: home workouts. Of course, I often planned to train at home in the moments described above. Honestly, it happened only two out of ten times–partly because I couldn’t discipline myself at home and partly because I dismissed online offerings as laughable wannabe sports.
It actually took pandemic-induced lockdowns and feeling cooped up before I seriously explored home workout options. Not coincidentally, numerous great video offerings became available online during this time, which were–importantly and helpfully–also freely accessible.
Confined to my own four walls, I dove deep into the offerings, subscribed to apps, and tried out many training videos on YouTube. After investing some money in dumbbells, a proper mat, and yoga equipment, working out at home soon felt less like ineffective busywork and more like real training. During the pandemic years, I established a fixed–and this is crucial–home workout routine.
Experimenting and Adding Variety
A major advantage of home workouts for me is the wide range of exercises and training methods I can try. After a strong yoga phase, many other workouts joined the yoga sessions I still enjoy. Sometimes I feel like strength training with the superset method, sometimes bodyweight training, sometimes classic dumbbell training. On other days, I do barre or a Pilates session, and workouts with martial arts exercises often make me sweat at home.
The variety helps me tailor my type of movement to my mood. If I’m full of energy, an intense boxing session is in order; if I feel pretty worn out after work, I prefer gentle yoga. This strategy helps me stay motivated and frequently overcome the inner couch potato. When choosing my home workouts, I often let my mood guide me rather than a rigid training plan that dictates: Today is leg day, no matter what.
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Mix of Short and Long Home Workouts Is Key
Thanks to all fitness content creators for short yet challenging workouts. Besides variety, this was another revelation for me: training doesn’t always have to be two hours long. Instead, 30, 20, or even 15 minutes can work. I’ve discovered several trainers online who motivate me with their intense workouts. As much as I enjoy having the time to train my entire body for hours at the gym and then sweat on the treadmill–I’m essentially a fan of short, efficient sessions. If I think about 50 minutes of strength training or yoga, I often end up on the couch, but I can always manage 15 minutes somehow. Whether it’s in the evening or on home office days, even before work or during lunch breaks.
For those who want to train briefly but powerfully, I recommend ten- to twenty-minute “full-body workouts” on YouTube. These often follow the principle of supersets, meaning quick successive sets of exercises, sometimes without, sometimes with very short breaks. Such workouts not only incorporate many different exercises in a short time, but they are also great for both strength and endurance.
If you’re lacking this power, well-made, compact Pilates and yoga videos might help. My latest discovery: workouts with exercises from the calisthenics area. They often offer bodyweight exercises that aren’t the usual classics and challenge both the body and mind, as you sometimes have to understand them first.
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What I Look for When Choosing My Home Workouts
What I pay attention to in home workouts is that they feature trainers who demonstrate exercises correctly and explain them clearly, especially pointing out mistakes to avoid. With every exercise, I should understand why I’m doing it and which body part and muscles I’m training. The entire workout should be sensibly structured. Personally, I usually don’t feel like constantly switching from a lying to a standing exercise and vice versa (though there are workouts that focus on exactly that).
I don’t cheat during home workouts. If it happens and I notice it, I stop immediately and repeat the exercise. After all, training shouldn’t be about getting through it with as little effort as possible. I use the full range of motion and maximum strength in weight training to perform the exercises. It’s important to me to feel the muscles being trained. All this is especially true–but not only–for short sessions. Yes, they should be short but effective. Otherwise, I might as well save the ten or fifteen minutes of effort.
Home Workouts Leave Little Room for “No Time” and “No Desire” Excuses
The vast offerings give the inner couch potato little chance. Personally, I’ve been able to integrate regular training into my daily routine thanks to them. When I’m in highly motivated phases, I go to the gym several times a week and also complete several long and strenuous sessions at home–such as yoga, Pilates, or fitness boxing.
During less motivated phases, I might only go to the gym once a week and do shorter home workouts. That often means just 15 minutes of exercise a day, but: I move regularly. Days or weeks when I completely skip exercise due to lack of time for long gym sessions only happen if I’m sick. And even after a training break, I find it easier to get back into a regular routine with light, short video workouts than if I had to immediately venture into a gym crowded with super-fit people. The risk of a two-week training break turning into a four-week one would be much higher.