Top 10 ways to workout using household items
Now more than ever, it’s crucial to be as physically fit and healthy as possible. As it stands, we’re free to go running or cycling once per day, on our own or with members of our household. But if running and riding aren’t your thing, fear not! We’re here to tell you how there are plenty of ways to stay in shape whilst staying indoors. Don’t abandon your training, let’s keep moving!
There are plenty of objects that you’ll have around your home that are perfect for incorporating into a workout. We’ve compiled the following list of fitness hacks for you to try. Give them a go this week. Burn calories, stay mobile and boost your mood.
Top 10 ways to workout using household items:
Most people have stairs in their homes and you can get a really good cardiovascular workout in just by going up and down them. You choose how to use them. You could simply walk or jog up and down for a set number of times, rest and repeat. Alternatively you could set yourself a time limit and race against the clock, recording your score and try to beat it next time. Another way to use your stairs would be to use just the bottom step for a bit of step aerobics! For an added challenge try adding weight, either carry something if it’s safe or wear a loaded rucksack. Just make sure you don’t trip 😉
2. Paint cans, water gallons, bottles of laundry liquid…
You can use your imagination here as any large container with a handle would do the trick. A tin of paint can be quite heavy, (fill it with water or gravel if it’s empty) and use it like a kettlebell. You could for instance hold the paint can whilst you do squats. Bottles with handles can be filled with water also, and used for things like lunges or farmer walks. You’ll need one in each hand for balance. Smaller bottles of water could be used in place of dumbbells for things like bicep curls or shoulder presses. (Just be careful swinging heavy things around .. mind the kids / dogs / plant pots)
3. Sofas or chairs
Any chair you might have in the house can be used for tricep dips. Place your hands shoulder width apart on the front edge or corners of the seat and extend your legs out in front. Bend your elbows to lower yourself slowly down into the dip, then straighten your arms to raise yourself back up. Dips are great for isolating the triceps and improving their definition. Try to focus on being as controlled as possible with your movement.
4. Stair press-ups
If you’ve already mastered press-ups and are looking for something more challenging, place your feet up on the first or second step of your stairs and your hands on the floor for added difficulty! By performing a few different types of press-up you’ll be hitting those pectorals from a variety of different angles for the ultimate pump!
5. Furniture hip thrusts
You can also use a chair or sofa to workout your thighs, glutes, core and lower back. Hip thrusts are performed by lying on your back in front of the chair (or similar) and placing your feet on the edge of the chair with your knees bent to a 90 degree angle. Keep your hands flat on the floor at the sides. From this position, thrust your hips upwards as far as possible, concentrating on really squeezing your glutes at the highest position. Slowly lower yourself back down and repeat. You’ll have buns of steel in no time.
6. Loaded Rucksack
Loading up a rucksack with whatever you can find is a great way to increase the intensity of your workout. You don’t need to purchase expensive equipment to train heavy, a heavy rucksack will do the job nicely. Grab a bag, load it up to a weight appropriate to your strength and away you go. There’s a multitude of ways you can use this weighted rucksack, from wearing it on your back for lunges, wearing it on your front for squats, placing it on the floor and lifting it into an overhead press, holding the handle and doing bicep curls….the list goes on.
7. A heavy book
You can use a heavy, hardback book to add additional tension during your core workouts. Holding said book on your chest whilst doing crunches makes the movement more challenging and will help you achieve next level abs! Another way to use it would be to lie on your back with your arms out straight above your head. Keeping the book steady in your hands, use your stomach muscles to raise your shoulders off the ground, targeting your lower abdominal muscles.
8. These four walls ….
We’ve all got walls, so no-one gets away with this one! Wall sits are a great exercise because everyone can do them. Simply stand with your back flat against the wall. Keeping your back on the wall bend your knees so that they are at a 90 degree angle. Aim to hold this position for between 30 – 60 seconds. Repeat as many times as you fancy, at least 5 times would be good. Those thighs will be trembling by the end!
Stairs, sofas, chairs and tables are handy for incline press-ups. Placing your hands on the chair, stair or similar you can perform press-ups with your feet on the ground. This is easier than a regular press-up on the ground and can be used as a way to build up strength before progressing.
10. Paper plates
Lots of us have paper plates lying around somewhere, left other from Christmas or a birthday party. Paper plates are a great way to spice up your lunges and add an extra level of difficulty. Place the paper plate on the floor and put one of your feet on it. In a controlled way, slide your foot backwards into a reverse lunge position, until your front knee bends to about 90 degrees. Focus on maintaining the tension and slide the back foot back to the starting position. Repeat 10 times per leg for 3 – 4 rounds.
That’s all for now! Have fun and keep up the great work. #StayIn&WorkOut