Are you the sort that finds exercise a chore, especially with having to plan, wake up on time, leave work early, pack your gear and brave traffic to get to the gym? Wish you could find workouts to do at home using everyday household appliances? If you answered yes, then check out our list of low and high impact workouts you can do at home – even in your pajamas!
1. Become the stairs-anator
If you live in a double storey house or a high rise building (think flats, condominiums or apartments), this is one of the easiest and most convenient ways to get a workout. Walking or running up and down the stairs for 30 minutes is an easy way to get your body moving.
This simple action is a wholesome workout for your lower half, engaging the hamstring, quadriceps and calves while burning fat and sculpting muscle. If you live in a particularly high-rise building, try warming up and then sprinting to the 20th floor to achieve a high-intensity workout. If you’re looking to tone your arm and back muscles, or just want something more exciting, do the same stairs workout but with weights like a pair of dumbbells. This will give your upper body some form of exercise as well.
2. Food-lifting your way to a toner body
It sounds like you’re going to eat for this workout, but it’s not! Your house is filled with items you can use as substitutes for dumbbells or weightlifting. Try canned foods like tinned fruits and condensed soup in place of light dumbbells, or use a sack of rice as a barbell substitute. Weight lifting is an easy way to get your biceps, triceps and back muscles toned. Some simple routines you can do using canned foods are bicep curls, lateral raises, push press and hammer curls, while you can do the upright row or front squat using the sack of rice. Just be sure that you don’t celebrate by popping all open at once!
3. Be one with the wall
Your wall can be a versatile workout companion with a little research and creativity. The most common use for a wall is for wall squats, perfect for working out your thighs and core. Simply put your back against the wall and slide downwards until your knees are angled at 90 degrees, and hold for one minute or as long as you can. It sounds deceptively simple, but you will find your muscles strained and toned after this. You can also use the wall for an assisted pushup or as a guide for lunges.
4. Do the Cinderella
Yes, if done correctly, household chores can also be considered a form of exercise! Sweeping, mopping or vacuuming vigorously is a great way to work out your upper and lower body, and burns up to 240 calories per hour. Standing in place for 30 minutes burns 47 calories, and you can do this while doing the dishes, airing out the laundry or cleaning your fridge or pantry – all which engages more body parts than standing.
If you put thought into it, there are plenty of exercises you can do without leaving your home – and, it’s not limited to cardio workout or exercise videos. You don’t even have to spend money to get equipment to help you work out at home. All it takes is some creativity, a lot of discipline and perseverance to stay fit and healthy.
At the end of the day, it’s the small efforts that count towards a bigger goal. Whether it’s ten jumping jacks before you settle on the couch, choosing to go walking with a friend instead of staying in, or playing with your kids, find a way to get your body active and stick with the motivation that pushes you to move.