7 Ways to Use Household Items to Work Out [Infographic]

April 2019

A look around your house can uncover many useful tools for an effective home workout.

Did you know that you can build yourself a home gym without spending any money? There are plenty of ways to use household items you already have and get a great home workout. Here are a few ideas for making your everyday items and surroundings work for you:

  1. Stairs for climbing
  2. Walls for squats
  3. Laundry detergent as kettlebells
  4. Desk or countertop for push-ups
  5. Bags of rice as free weights
  6. Backpack for bodyweight exercises
  7. Towel as a yoga mat

Below, learn more about these ways to use household items to work out. Before you begin a new exercise routine, check with your doctor or healthcare professional to ensure it is safe for you.

One of the ways to use household items to work out is stair climbing.

  1. Stairs for climbing

Who needs to buy an expensive stair-climbing machine if you have a staircase in your house? To get a healthy heart-pumping workout at home, climb up and down them—or even run up and down if you want to work up a sweat. Cardiovascular exercises like stair climbing can be good for your heart, lungs, and waistline when you perform them for 30-60 minutes several times each week. However, this type of movement can be strenuous, so take it slow at first and add extra flights as you feel comfortable.

  1. Walls for squats

Any wall in your home can make a perfect backdrop for strength-building exercises – no special equipment required! Whether you do wall squats or wall sits, you’ll help strengthen your upper thighs while building overall strength and toning other muscles. Think of these movements as sitting without a chair, using the wall as support. Start by holding the posture or performing as many squats as you can, then gradually build on more time or repetitions.

  1. Laundry detergent as kettlebells

Since many laundry detergent jugs have handles built in, they make a great kettlebell substitute. If your laundry detergent doesn’t have handles, water or milk jugs work just as well. You can use these household items to work out by doing single-arm rows where you hinge forward on one leg and pull your arm back in a rowing motion up to 20 times on each side. You can also try another of the many kettlebell exercises for women during your home workout time.

  1. Desk or countertop for push-ups

While you’re cooking or churning through paperwork, take occasional breaks for incline push-ups using your desk or countertop. Bracing yourself on an elevated surface like this strengthens the muscles in the chest, shoulders, and triceps while reducing stress on the body compared to regular push-ups.

  1. Bags of rice or canned goods as free weights

When you’re looking for ways to use household items to work out, look no further than your pantry! Dried rice bags and canned goods make excellent pantry staples and gym equipment for an effective home workout. Just grab two bags or cans that feel comfortable in your hands and use them for curls, chest presses, lateral raises, and other free-weight exercises.

  1. Backpack for bodyweight exercises

To add a little extra challenge to simple home workout moves, fill a backpack with books, clothing, or other household items. Then, strap it on your back for lunges, push-ups, or even while you’re doing chores around the house.

  1. Towel as a yoga mat

While an actual yoga mat might provide extra padding and grip, a layer or two of towels can do the trick in a pinch. Once you have these household items ready for your work out, queue up some free yoga videos for beginners that are ideal for any home workout routine.

Now that you have plenty of ways to use household items for your home workout, learn more about the health benefits of movement and ways to incorporate exercise into your daily life.

To schedule an appointment with our doctors, midwives, and women’s health team, reach out to us online or call 920.885.6090 today.

This is a public forum, by which BDWH provides general information to patients and prospective patients. You should not post any personal or identifying information on this Blog. The information that appears on this Blog does not constitute medical advice and is not a substitute for a consultation with a Healthcare Professional.

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