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[Ivory](https://www.nike.com/se/w/nikeskims-vit-4g797zb2asd) Cancel Avbryt Populära sökord [studio fleece](https://www.nike.com/se/w?q=studio%20fleece&vst=studio%20fleece)[fotboll skor](https://www.nike.com/se/w?q=fotboll%20skor&vst=fotboll%20skor)[skor](https://www.nike.com/se/w?q=skor&vst=skor)[air force 1](https://www.nike.com/se/w?q=air%20force%201&vst=air%20force%201)[jordan](https://www.nike.com/se/w?q=jordan&vst=jordan)[air max 90](https://www.nike.com/se/w?q=air%20max%2090&vst=air%20max%2090)[nike tech](https://www.nike.com/se/w?q=nike%20tech&vst=nike%20tech)[air max](https://www.nike.com/se/w?q=air%20max&vst=air%20max) [](https://www.nike.com/se/favorites "Favoriter")[](https://www.nike.com/se/cart "Produkter i shoppingbagen: 0") # Inget gym, inga problem: De 5 bästa passen för hemmaträning att prova nu ##### Coachning Senast uppdaterad: 4 november 2020  Behöver du träna men måste hålla dig inomhus? Vi har träningspass för magmuskler, armar, sätesmuskler och ben. De här exklusiva passen för hemmaträning är populära även bland Nike Master Trainers. De kräver minimalt med utrymme och lite eller ingen utrustning, men ger dig all träning du behöver. Välj mellan allt från styrkeövningar och HIIT-övningar som bränner kalorier till rörelser som ger energi och avslappnande flow. De har ökande svårighetsgrad och kan anpassas för atleter på alla nivåer. Det enda problemet är vilket pass du ska välja först ... Träningspass 01 ## Snabb coreträning  Träna de nedre, övre och sneda magmusklerna med det här 10-minuterspasset som innehåller en maxad kombination av coreövningar som situps, rotationer och plankor. Du kommer att älska det. Tid: 10 minuter Nivå: Nybörjare Bra för: Styrka Utrustning: Matta/Ingen Format: Tidsbaserat [Öppna i appen](https://www.nike.com/se/ntc-app) Tid: 10 minuter Nivå: Nybörjare Bra för: Styrka Utrustning: Matta/Ingen Format: Tidsbaserat [Öppna i appen](https://smart.link/9sm3hrq7r594h) Träningspass 02 ## 10-minuters HIIT: Ben och core  Träna underkroppen, coremusklerna och konditionen med det här högintensiva HIT-passet. Perfekt när du har ont om tid eller när du vill öka intensiteten efter ett annat pass. Tid: 10 minuter Nivå: Nybörjare Bra för: Uthållighet Utrustning: Ingen Format: Tidsbaserat [Öppna i appen](https://www.nike.com/se/ntc-app) Tid: 10 minuter Nivå: Nybörjare Bra för: Uthållighet Utrustning: Ingen Format: Tidsbaserat [Öppna i appen](https://smart.link/e5er1hr5bd3s3) Träningspass 03 ## Grundläggande återuppbyggande yoga  Oavsett om du behöver lindra ömmande muskler eller bara känner dig rastlös, så är ett återhämtningsflow perfekt för att sänka tempot. Fokusera tankarna på andningen och känn hur spänningarna släpper. Tid: 20 minuter Nivå: Nybörjare Bra för: Rörlighet Utrustning: Ingen Format: Tidsbaserat [Öppna i appen](https://smart.link/igjnpjy6y5n97) Tid: 20 minuter Nivå: Nybörjare Bra för: Rörlighet Utrustning: Ingen Format: Tidsbaserat [Öppna i appen](https://www.nike.com/se/ntc-app) Träningspass 04 ## Linnearmar  Ge axlar, biceps och triceps en omgång med det här enkla men effektiva 20-minuterspasset för överkroppen. Kör det fristående eller kombinera med ett corepass eller konditionspass för att träna hela kroppen. Tid: 20 minuter Nivå: Medel Bra för: Styrka Utrustning: Hantlar Format: Tidsbaserat [Öppna i appen](https://smart.link/ccylieudt3ns4) Tid: 20 minuter Nivå: Medel Bra för: Styrka Utrustning: Hantlar Format: Tidsbaserat [Öppna i appen](https://www.nike.com/se/ntc-app) Träningspass 05 ## Hela kroppen  Om du letar efter ett intensivt pass för hela kroppen så har du hittat det. Du kommer att träna varenda muskel och få hjärtat att pumpa i det här högintensiva 45-minuterspasset som du kan göra hemma i vardagsrummet. Alla övningar görs med kroppsvikten – ingen utrustning, inga problem. Tid: 45 minuter Nivå: Medel Bra för: Uthållighet Utrustning: Ingen Format: Tidsbaserat [Öppna i appen](https://www.nike.com/se/ntc-app) Tid: 45 minuter Nivå: Medel Bra för: Uthållighet Utrustning: Ingen Format: Tidsbaserat [Öppna i appen](https://smart.link/z4fhgksimeu4o)  ### Gå med i Nike Training Club Få tillgång till våra världsledande experter och tränare som kan hjälpa dig att hålla dig frisk och aktiv. [Hämta](https://www.nike.com/se/ntc-app) ## Utvalt -  Inget gym, inga problem: De 5 bästa passen för hemmaträning att prova nu [Läs mer](https://www.nike.com/se/a/5-basta-passen-for-hemmatraning) [](https://www.nike.com/se/a/5-basta-passen-for-hemmatraning) -  Hur du kan anpassa träningspass när du saknar utrustning [Läs mer](https://www.nike.com/se/a/ersatta-och-andra-utrustning) [](https://www.nike.com/se/a/ersatta-och-andra-utrustning) -  Vad du ska äta för att må bra och se bra ut [Läs mer](https://www.nike.com/se/a/vad-du-ska-ata-for-att-ma-bra-och-se-bra-ut) [](https://www.nike.com/se/a/vad-du-ska-ata-for-att-ma-bra-och-se-bra-ut) -  Bättre sömn med kvällsmeditation [Läs mer](https://www.nike.com/se/a/battre-somn-med-meditation) [](https://www.nike.com/se/a/battre-somn-med-meditation) -  Återhämta dig på ett sätt som passar dig [Läs mer](https://www.nike.com/se/a/aterhamta-dig-pa-ratt-satt) [](https://www.nike.com/se/a/aterhamta-dig-pa-ratt-satt) -  Ett enkelt sätt att äta hälsosammare [Läs mer](https://www.nike.com/se/a/det-enklaste-sattet-att-ata-halsosammare) [](https://www.nike.com/se/a/det-enklaste-sattet-att-ata-halsosammare) -  Får du tillräckligt med sömn? [Learn More](https://www.nike.com/se/a/far-du-tillrackligt-med-somn) [](https://www.nike.com/se/a/far-du-tillrackligt-med-somn) ### Gå med i Nike Training Club Få tillgång till våra världsledande experter och tränare som kan hjälpa dig att hålla dig frisk och aktiv. 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