Want to work out but don’t know how – or where – to start?
Regardless of how much space you have at home, you can make significant progress with simple body-weight exercises or regular household items you probably already have.
“You can get plenty of exercise without a garage gym or fancy equipment,” says Chelsea Henderson, NCHPAD Program Manager and exercise physiologist. “You’ll be surprised at the everyday household items you can use instead of weights or machines!”
Your workout doesn’t have to be expensive, complicated or fancy. Try these tips to get started – and check out our sample full body routine at the end of the article.
Everyday Items to Enhance Your Workout
Here are some household items almost everyone has and some exercises they can be used for:
- Soup cans: Hold a soup can (in each hand or just one) for lateral raises, shoulder presses, bicep curls and reverse flys.
- Soup can shoulder presses: https://youtu.be/2uQiwW-5Y7A?si=JfLxEpYHHa_javtD
- Soup can bicep curls: https://youtu.be/9l6vsbxHt4w?si=CSClPM74OEkjkAw5
- Soup can arm raises: https://youtu.be/u0vGW4WgvFs?si=JQ0LCoTxge190u7u
- Water bottles: Use a water bottle to add some weight to shoulder presses, bicep curls, tricep kickbacks and reverse flys.
- Water bottle bicep curls: https://youtu.be/bwGgbFvtmkE?si=cVxHXs08tgXsv0iE
- Water battle shoulder presses: https://youtu.be/3XHs_glW7v0?si=Nx2w2p6nvGKOk0IV
- Water bottle arm raises: https://youtu.be/sNy43IgJT-g?si=u2DAqhsageFtQvPC
- Laundry detergent or gallon of milk: As you are able, hold a bottle of laundry detergent or gallon of milk while you do some goblet squats, stationary lunges, deadlifts or single-arm rows.
- Milk jug bicep curls: https://youtu.be/pwNv4_AbTCU?si=5bh0TK8KveLTw05D
- Milk jug arm raises: https://youtu.be/J6TK1KwCUuc?si=AhKNEE_-SrcpznwB
- Backpack filled with household items: Wear a weighted backpack for squats, lunges or simple stair climbs.
- Bags of rice: As you are able, put one or more on your back for planks, shoulder presses and squats.
- Towels: Use a towel to help stretch your upper body.
Try Furniture for Stability
If you need some modifications to make exercises more accommodating, here are some easy ways to use your furniture to help!
- Couch: Use your couch or sofa for dips or modified push-ups.
- Kitchen chairs: Hold on to a chair to make squats more stable.
- Stairs: As you are able, walk up and down stairs to add some movement to your daily activity.
Example Full-Body Workout
Want a sample routine to help get started? Try a few of these exercises and gradually add them all periodically throughout your day for a solid workout – all from home! We’ve also published a cardio and strength exercise routine you can view here.
- March in place (standing or seated) for up to 5 minutes to warm up
- Chair squats (2-3 sets of 8-12 reps)
- Water bottle deadlifts (2-3 sets of 8-12 reps)
- Upper body elevated pushups on couch or chair (2-3 sets of 8-12 reps)
- Seated soup can shoulder press (2-3 sets of 8-12 reps)
- Single arm row with laundry detergent (2-3 sets of 8-12 reps)
- Upper body elevated plank on couch or chair (2-3 sets of best effort)
Remember, your workout doesn’t have to be complicated, expensive or even in a gym! Start with a few simple exercises and gradually add more as you feel comfortable. Don’t be afraid to experiment with some other household items!
Do you have any fun home workout hacks? Let us know and we might feature your tip on social media!
Want to join a health promotion program, get more exercise tips or just need some help getting started? Connect with our Expert Information Specialists at 866-866-8896, nchpad@uab.edu or chat with a real person right here on the website – there’s a small red chat button in the bottom right corner of the site.