house gym

Get Started

Welcome to HOUSE GYM, an independent global fitness resource. HOUSE GYM is a non-profit and also an ad-free and product placement-free website. All of the information here has been thoroughly researched and tested and provided free of charge. You can download and print anything – everything is provided in its entirety with no strings attached.

Here is a quick guide to get you started with the resource:

Programs

If you are new to HOUSE GYM training system it is usually a good idea to start with a single program. It will give structure to your training and will also provide you with an idea of the load and how well you can handle it. There are no official rest days in our programs but they are all very carefully balanced so you recover on the go, some days are a lot easier than others and the other way around. For daily training programs are easier than most of our individual workouts which are slightly more intense due to their standalone nature.

Individual Workouts

You can create your own weekly plan from our individual workouts by picking ones that appeal to you or use an existing weekly plan from the selection here.

If you’re creating your own weekly plan pick 3-5 daily workouts per week and rotate them to keep your body guessing for better results. The daily workouts collection grows daily so you will always have something new and fresh to try. You can pick workouts at random or you can focus on something specific using a filter at the bottom of the page. You can filter workouts by type, theme, focus and equipment.

We often update and revise existing routines based on workshops’ and users’ feedback. If you found a routine elsewhere on the web and it looks different from the one on this website - the one here is the latest version, always. We are constantly looking for ways to make our routines better and more effective so they work better for you.

Workout of the Day Feature

Every 24 hours we post a workout of the day. This feature follows a general plan for functional fitness. If you don’t know what to do and how to proceed you can just do the workout of the day every day. It follows a pattern that lets your muscles rest day after day. The feature is mainly designed to help you discover new workouts and try something new.

Random Workout Feature

We also have “pot luck” option on the homepage if you want to make yourself do something you normally wouldn’t. It takes you directly to a workout’s page and it is completely random. Click on “I’m feeling lucky” and it’ll surprise you.

Challenges

If you feel that a program or individual workouts is not enough, you can spice things up with a challenge or two. Some challenges have specific goals and others just add extra training and let you focus on a specific exercise and improve your technique, e.g., kicks and punches. All challenges last 30 days, a new one is added at the end of every month.

Running Section

New to running? Experienced runner? Want to become one? We have running charts, how-tos and tips in the running section. You can just follow one of the programs or you can add it to your main training plan whether it’s a program or an individual workout plan.

Daily Dares

Every 24 hours we release a new dare. Those are usually quick and often tricky exercises that you can complete in under 5-10 minutes. They are a fun way to add extra training into your day while having fun. Each dare comes with an EC (extra credit) optional subquest. Once you have completed the dare you have an option to check-in in the HIVE.