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# Ikke noe treningsstudio, ikke noe problem: de fem beste hjemmetreningsøktene du bør prøve nå
##### Veiledning
Sist oppdatert: 4. november 2020
Sitter du fast innendørs, og trenger å svette litt? Du har oss i ryggen – og magen, armene, setet og bena. Disse førsteklasses hjemmetreningsøktene er skapt, brukt og elsket av Nike Master Trainers. De krever like mye plass som kroppen din tar, og minimalt med utstyr, eller ikke noe utstyr i det hele tatt – men gir deg likevel alt du trenger i en treningsøkt.
Fra styrkende sirkeltrening og kaloriforbrennende HIIT, til stimulerende aktiveringer og avslappende flyt, med progresjoner og tilpasninger som passer for alle nivåer. Det eneste hinderet nå er å velge hvilken du skal begynne med …
Treningsøkt 01
## Rask kjerneknuser
Tren de nedre, øvre og de skrå magemusklene med denne spicy 10-minutters kombinasjonen. Med kjernemuskulatur-øvelsene du elsker (eller elsker å hate) – som situps, vridninger og planker.
Tid: 10 minutter
Nivå: nybegynner
Best for: styrke
Utstyr: matte/ingenting
Format: tidsbasert
[Åpne i appen](https://www.nike.com/no/ntc-app)
Tid: 10 minutter
Nivå: nybegynner
Best for: styrke
Utstyr: matte/ingenting
Format: tidsbasert
[Åpne i appen](https://smart.link/9sm3hrq7r594h)
Treningsøkt 02
## 10-min HIIT: ben og kjernemuskulatur
Gi underkroppen, kjernemuskulaturen og kondisjonen en skikkelig omgang med denne svært effektive, tempo-HIIT-treningsøkten. Denne økten er fin når du har dårlig tid, eller når du vil ta en ekstrarunde i tillegg til den planlagte økten.
Tid: 10 minutter
Nivå: nybegynner
Best for: utholdenhet
Utstyr: ingenting
Format: tidsbasert
[Åpne i appen](https://www.nike.com/no/ntc-app)
Tid: 10 minutter
Nivå: nybegynner
Best for: utholdenhet
Utstyr: ingenting
Format: tidsbasert
[Åpne i appen](https://smart.link/e5er1hr5bd3s3)
Treningsøkt 03
## Essensiell, gjenoppbyggende yoga
Enten du ønsker å roe ned ømme muskler eller et urolig sinn, er denne gjenoppbyggende sekvensen den perfekte måten å senke tempoet på. Hold fokus på pusten for en herlig og beroligende økt.
Tid: 20 minutter
Nivå: nybegynner
Best for: mobilitet
Utstyr: ingenting
Format: tidsbasert
[Åpne i appen](https://smart.link/igjnpjy6y5n97)
Tid: 20 minutter
Nivå: nybegynner
Best for: mobilitet
Utstyr: ingenting
Format: tidsbasert
[Åpne i appen](https://www.nike.com/no/ntc-app)
Treningsøkt 04
## Singlet-armer
Gi skuldre, biceps og triceps en oppstramming med denne enkle og effektive 20-minutters treningsøkten for overkroppen. Bruk den som en frittstående økt, eller kombiner den med kjerne- eller kondisjonstrening for å få med hele kroppen.
Tid: 20 minutter
Nivå: mellomnivå
Best for: styrke
Utstyr: manualer
Format: tidsbasert
[Åpne i appen](https://smart.link/ccylieudt3ns4)
Tid: 20 minutter
Nivå: mellomnivå
Best for: styrke
Utstyr: manualer
Format: tidsbasert
[Åpne i appen](https://www.nike.com/no/ntc-app)
Treningsøkt 05
## Meltdown fra topp til tå
Leter du etter en økt for hele kroppen, som virkelig svir? Her er den. Du får trent hele kroppen fra topp til tå og du vil kjenne pulsen dundre i denne høyintensitets-treningsøkten på 45 minutter som du kan gjøre hjemme i din egen stue. Alle øvelsene bruker kun kroppsvekt som motstand, så du trenger ikke noe utstyr.
Tid: 45 minutter
Nivå: mellomnivå
Best for: utholdenhet
Utstyr: ingenting
Format: tidsbasert
[Åpne i appen](https://www.nike.com/no/ntc-app)
Tid: 45 minutter
Nivå: mellomnivå
Best for: utholdenhet
Utstyr: ingenting
Format: tidsbasert
[Åpne i appen](https://smart.link/z4fhgksimeu4o)
### Bli med i Nike Training Club
Få tilgang til eksperter og trenere i verdensklasse som kan hjelpe deg med å holde deg aktiv og sunn.
[Last ned](https://www.nike.com/no/ntc-app)
## Utvalgt
- 
Ikke noe treningsstudio, ikke noe problem: de fem beste hjemmetreningsøktene du bør prøve nå
[Finn ut mer](https://www.nike.com/no/a/de-fem-beste-hjemmetreningsoktene)
[](https://www.nike.com/no/a/de-fem-beste-hjemmetreningsoktene)
- 
Hvordan tilpasse treningsøkten når du ikke har utstyr?
[Finn ut mer](https://www.nike.com/no/a/erstatning-og-tilpassing-av-utstyr)
[](https://www.nike.com/no/a/erstatning-og-tilpassing-av-utstyr)
- 
Hva du bør spise for å se og føle deg på ditt beste.
[Finn ut mer](https://www.nike.com/no/a/dette-bor-du-spise-for-a-se-bra-ut-og-fole-deg-bra)
[](https://www.nike.com/no/a/dette-bor-du-spise-for-a-se-bra-ut-og-fole-deg-bra)
- 
Meditasjon for bedre søvn
[Finn ut mer](https://www.nike.com/no/a/mediter-for-bedre-sovn)
[](https://www.nike.com/no/a/mediter-for-bedre-sovn)
- 
Riktig restitusjon for deg
[Finn ut mer](https://www.nike.com/no/a/finn-riktig-restitusjon)
[](https://www.nike.com/no/a/finn-riktig-restitusjon)
- 
En enkel måte å spise sunnere på
[Finn ut mer](https://www.nike.com/no/a/den-enkleste-maten-a-spise-sunnere-pa)
[](https://www.nike.com/no/a/den-enkleste-maten-a-spise-sunnere-pa)
- 
Får du nok søvn?
[Finn ut mer](https://www.nike.com/no/a/far-du-nok-sovn)
[](https://www.nike.com/no/a/far-du-nok-sovn)
### Bli med i Nike Training Club
Få tilgang til eksperter og trenere i verdensklasse som kan hjelpe deg med å holde deg aktiv og sunn.
[Last ned](https://smart.link/5deaab27fce3c)
Opprinnelig publisert: 6. juli 2020
Ressurser
[Finn butikk](https://www.nike.com/gb/retail/)
[Bli medlem](https://www.nike.com/no/medlemskap)
[Tilbakemeldinger](https://www.nike.com#site-feedback)
Hjelp
[Bestillingsstatus](https://www.nike.com/gb/orders/details)
[Frakt og levering](https://www.nike.com/gb/help/a/shipping-delivery-eu)
[Returer](https://www.nike.com/gb/help/a/returns-policy-eu)
[Betalingsalternativer](https://www.nike.com/gb/help/a/payment-options-eu)
[Kontakt oss](https://www.nike.com/gb/help/#contact)
[Omtaler](https://www.nike.com/no/help/a/anmeldelser)
Selskap
[Om Nike](https://about.nike.com/)
[Nyheter](https://news.nike.com/)
[Ledige stillinger](https://jobs.nike.com/)
[Investorer](https://investors.nike.com/)
[Bærekraft](https://www.nike.com/gb/sustainability)
[Nike Coaching](https://www.nike.com/no/coaching)
Fellesskapstilbud
[Student](https://urldefense.com/v3/__https://services.sheerid.com/verify/68d55e7b273c5b3a03a5b76d/?locale=no__%3B%21%21KLCbKzk%21nTvDkRbY-BbSpoWsFhAQdmMrehEzU3loDux4_exRVjO9--Ik_EbQNJ3bX2gkEwR7F9cVVROFKqLxE4B8uW6bnx5JwR9w2A%24)
[Lærer](https://urldefense.com/v3/__https://services.sheerid.com/verify/68dcfa39c3f2fd1cd3069932/?locale=no__%3B%21%21KLCbKzk%21nTvDkRbY-BbSpoWsFhAQdmMrehEzU3loDux4_exRVjO9--Ik_EbQNJ3bX2gkEwR7F9cVVROFKqLxE4B8uW6bnx7qMmEvBw%24)
[Helsepersonell](https://urldefense.com/v3/__https://services.sheerid.com/verify/68d55c62273c5b3a03a58f2c/?locale=no__%3B%21%21KLCbKzk%21nTvDkRbY-BbSpoWsFhAQdmMrehEzU3loDux4_exRVjO9--Ik_EbQNJ3bX2gkEwR7F9cVVROFKqLxE4B8uW6bnx5DWfDNyg%24)
[Ressurser](https://www.nike.com/gb/help)
[Finn butikk](https://www.nike.com/gb/retail/)
[Bli medlem](https://www.nike.com/no/medlemskap)
[Tilbakemeldinger](https://www.nike.com#site-feedback)
[Hjelp](https://www.nike.com/gb/help)
[Bestillingsstatus](https://www.nike.com/gb/orders/details)
[Frakt og levering](https://www.nike.com/gb/help/a/shipping-delivery-eu)
[Returer](https://www.nike.com/gb/help/a/returns-policy-eu)
[Betalingsalternativer](https://www.nike.com/gb/help/a/payment-options-eu)
[Kontakt oss](https://www.nike.com/gb/help/#contact)
[Omtaler](https://www.nike.com/no/help/a/anmeldelser)
[Selskap](https://about.nike.com/en)
[Om Nike](https://about.nike.com/)
[Nyheter](https://news.nike.com/)
[Ledige stillinger](https://jobs.nike.com/)
[Investorer](https://investors.nike.com/)
[Bærekraft](https://www.nike.com/gb/sustainability)
[Nike Coaching](https://www.nike.com/no/coaching)
## Fellesskapstilbud
[Student](https://urldefense.com/v3/__https://services.sheerid.com/verify/68d55e7b273c5b3a03a5b76d/?locale=no__%3B%21%21KLCbKzk%21nTvDkRbY-BbSpoWsFhAQdmMrehEzU3loDux4_exRVjO9--Ik_EbQNJ3bX2gkEwR7F9cVVROFKqLxE4B8uW6bnx5JwR9w2A%24)
[Lærer](https://urldefense.com/v3/__https://services.sheerid.com/verify/68dcfa39c3f2fd1cd3069932/?locale=no__%3B%21%21KLCbKzk%21nTvDkRbY-BbSpoWsFhAQdmMrehEzU3loDux4_exRVjO9--Ik_EbQNJ3bX2gkEwR7F9cVVROFKqLxE4B8uW6bnx7qMmEvBw%24)
[Helsepersonell](https://urldefense.com/v3/__https://services.sheerid.com/verify/68d55c62273c5b3a03a58f2c/?locale=no__%3B%21%21KLCbKzk%21nTvDkRbY-BbSpoWsFhAQdmMrehEzU3loDux4_exRVjO9--Ik_EbQNJ3bX2gkEwR7F9cVVROFKqLxE4B8uW6bnx5DWfDNyg%24)
Norge
- © 2026 Nike, Inc. Alle rettigheter forbeholdt
- Veiledninger
- [Nike Air](https://www.nike.com/gb/air)
- [Nike Air Max](https://www.nike.com/gb/air-max)
- [Nike FlyEase](https://www.nike.com/gb/flyease)
- [Nike Pegasus](https://www.nike.com/gb/running/runningzoom-pegasus-37)
- [Nike React](https://www.nike.com/gb/react)
- [Nike Vaporfly](https://www.nike.com/gb/running/vaporfly)
- [Bruksvilkår](https://agreementservice.svs.nike.com/gb/en_gb/rest/agreement?agreementType=termsOfUse&uxId=com.nike&country=FI&language=en&requestType=redirect)
- [Salgsvilkår](https://retailer.esw.com/terms-and-conditions/no/)
- [Bedriftsinformasjon](https://www.nike.com/gb/help/a/company-details)
- [Vilkår for personvern og informasjonskapsler](https://agreementservice.svs.nike.com/rest/agreement?agreementType=privacyPolicy&uxId=com.nike.commerce.nikedotcom.web&requestType=redirect)
- [Innstillinger for personvern og informasjonskapsler](https://www.nike.com/gb/guest/settings/privacy)
## Africa
- [__Egypt__
\
English](https://www.nike.com/eg/)
- [__Morocco__
\
English](https://www.nike.com/ma/en/)
- [__Maroc__
\
Français](https://www.nike.com/ma/)
- [__South Africa__
\
English](https://www.nike.com/za/)
## Americas
- [__Argentina__
\
Español](https://www.nike.com.ar)
- [__Brasil__
\
Português](https://www.nike.com.br)
- [__Canada__
\
English](https://www.nike.com/ca/)
- [__Canada__
\
Français](https://www.nike.com/ca/fr/)
- [__Chile__
\
Español](https://www.nike.cl)
- [__Colombia__
\
Español](https://www.nike.com.co)
- [__México__
\
Español](https://www.nike.com/mx/)
- [__Peru__
\
Español](https://www.nike.com.pe)
- [__Puerto Rico__
\
Español](https://www.nike.com/pr/)
- [__United States__
\
English](https://www.nike.com)
- [__Estados Unidos__
\
Español](https://www.nike.com/us/es/)
- [__Uruguay__
\
Español](https://www.nike.com.uy)
- [__Latin America__
\
Español](https://www.nike.com/xl/)
## Asia Pacific
- [__Australia__
\
English](https://www.nike.com/au/)
- [__中国大陆__
\
简体中文](https://www.nike.com.cn/)
- [__Hong Kong__
\
English](https://www.nike.com.hk/)
- [__香港__
\
繁體中文](https://www.nike.com.hk/)
- [__India__
\
English](https://www.nike.in/)
- [__Indonesia__
\
English](https://www.nike.com/id/)
- [__Japan__
\
English](https://www.nike.com/jp/en/)
- [__日本__
\
日本語](https://www.nike.com/jp/)
- [__대한민국__
\
한국어](https://www.nike.com/kr/)
- [__Malaysia__
\
English](https://www.nike.com/my/)
- [__New Zealand__
\
English](https://www.nike.com/nz/)
- [__Philippines__
\
English](https://www.nike.com/ph/)
- [__Singapore__
\
English](https://www.nike.com/sg/)
- [__台灣__
\
繁體中文](https://www.nike.com/tw/)
- [__ไทย__
\
ภาษาไทย](https://www.nike.com/th/)
- [__Vietnam__
\
English](https://www.nike.com/vn/)
## Europe
- [__Österreich__
\
Deutsch](https://www.nike.com/at/)
- [__Austria__
\
English](https://www.nike.com/at/en/)
- [__Belgien__
\
Deutsch](https://www.nike.com/be/de/)
- [__Belgium__
\
English](https://www.nike.com/be/en/)
- [__Belgique__
\
Français](https://www.nike.com/be/fr/)
- [__België__
\
Nederlands](https://www.nike.com/be/)
- [__Bulgaria__
\
English](https://www.nike.com/bg/)
- [__Croatia__
\
English](https://www.nike.com/hr/)
- [__Česká republika__
\
Čeština](https://www.nike.com/cz/)
- [__Czech Republic__
\
English](https://www.nike.com/cz/en/)
- [__Danmark__
\
Dansk](https://www.nike.com/dk/)
- [__Denmark__
\
English](https://www.nike.com/dk/en/)
- [__Finland__
\
English](https://www.nike.com/fi/)
- [__France__
\
Français](https://www.nike.com/fr/)
- [__Deutschland__
\
Deutsch](https://www.nike.com/de/)
- [__Ελλάδα__
\
ελληνικά](https://www.nike.com/gr/)
- [__Hungary__
\
English](https://www.nike.com/hu/en/)
- [__Magyarország__
\
Magyar](https://www.nike.com/hu/)
- [__Ireland__
\
English](https://www.nike.com/ie/)
- [__Israel__
\
English](https://www.nike.com/il/)
- [__Italia__
\
Italiano](https://www.nike.com/it/)
- [__Luxemburg__
\
Deutsch](https://www.nike.com/lu/de/)
- [__Luxembourg__
\
English](https://www.nike.com/lu/en/)
- [__Luxembourg__
\
Français](https://www.nike.com/lu/)
- [__Netherlands__
\
English](https://www.nike.com/nl/en/)
- [__Nederland__
\
Nederlands](https://www.nike.com/nl/)
- [__Norway__
\
English](https://www.nike.com/no/en/)
- [__Norge__
\
Norsk](https://www.nike.com/no/)
- [__Polska__
\
Polski](https://www.nike.com/pl/)
- [__Portugal__
\
English](https://www.nike.com/pt/en/)
- [__Portugal__
\
Português](https://www.nike.com/pt/)
- [__Romania__
\
English](https://www.nike.com/ro/)
- [__Россия__
\
Русский](https://www.nike.com/ru/)
- [__Slovakia__
\
English](https://www.nike.com/sk/)
- [__Slovenia__
\
English](https://www.nike.com/si/)
- [__Espanya__
\
Català](https://www.nike.com/es/ca/)
- [__España__
\
Español](https://www.nike.com/es/)
- [__Sweden__
\
English](https://www.nike.com/se/en/)
- [__Sverige__
\
Svenska](https://www.nike.com/se/)
- [__Schweiz__
\
Deutsch](https://www.nike.com/ch/)
- [__Switzerland__
\
English](https://www.nike.com/ch/en/)
- [__Suisse__
\
Français](https://www.nike.com/ch/fr/)
- [__Svizzera__
\
Italiano](https://www.nike.com/ch/it/)
- [__Türkiye__
\
Türkçe](https://www.nike.com/tr/)
- [__United Kingdom__
\
English](https://www.nike.com/gb/)
## Middle East
- [__Saudi Arabia__
\
English](https://www.nike.sa/en/home)
- [__المملكة العربية السعودية__
\
العربية](https://www.nike.sa/ar/home)
- [__United Arab Emirates__
\
English](https://www.nike.ae/en/home)
- [__الإمارات العربية المتحدة__
\
العربية](https://www.nike.ae/ar/home)
- [__Qatar__
\
English](https://www.nike.qa/en/home)
- [__دولة قطر__
\
العربية](https://www.nike.qa/ar/home)
- [__Kuwait__
\
English](https://www.nike.com.kw/en/home)
- [__الكويت__
\
العربية](https://www.nike.com.kw/ar/home)