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Planning to Workout at Home? Here's a List of Household Items For Exercising

Almost every sphere of life has undergone a transformation following the COVID-19 outbreak, and one’s fitness schedule is no exception to it. Government-imposed curbs and self-precautionary measures compelled scores amongst us to switch to home workouts. If you are also planning to sweat-it-out within the safe space of your home, here’s a brief guide on how household items can prove to be handy in the workout schedule.

Who says a home workout cannot be vigorous? Performing it with intensity can give you equivalent results as a gym workout. However, your diet should be in place. There are high-intensity interval training (HIIT) exercises that can improve your heart health and helps in fat loss.

Tabata exercise is highly popular when it comes to home workouts for weight loss and fat loss. In one set of Tabata, you will have to perform eight rounds of different exercises of 20 seconds each with 10 seconds of rest in between sets. It usually includes exercises like high knee jumps, push-ups, mountain climbers, etc. One set of Tabata lasts for four minutes. You can perform four to five sets initially for optimal results.

You can also train different muscle groups like chest (pectoralis), shoulder (deltoids), back and legs (quadriceps, hamstrings, glutes) individually. Callisthenics like push-ups, squats, lunges, planks, pull-ups can also help you maintain a fit body. Equipment like a yoga mat, resistance bands, training bands, pull up bars, slam balls, Bosu ball, etc., are also readily available online and in stores by which you can effectively target your muscle groups. However, if you don't want to put money into buying this stuff, then you can use your household items to tone up your body and stay fit

Let's take a look at household items by which you can exercise

1. Dining Chair

You can use a dining chair to perform tricep dips, Bulgarian squat, box squat and push-ups. You can strengthen up your tricep muscles by performing dips on the dining chair. Four sets of 12 to 15 repetitions of tricep dips will help you get that excellent tricep pump. You can also rest both hands on the chair and do incline push-ups to tone up the chest muscles. While Bulgarian squat and box squat on dining chair will work on quadriceps, glutes and hamstrings, which are an essential part of leg muscles. For each exercise, you should aim to perform four sets of at least 12 repetitions.

2. Two-Litre

You can use a pair of two litres filled water bottles to perform a bicep curl, shoulder press, chest press, side lateral raises for rear deltoids, front raises and weighted squats. Just a pair of filled up two-litre bottles can work as a perfect alternative to lightweight dumbbells. If you perform the exercise with proper form and technique using this pair of two-litre bottles, you can get optimal results.

3. Door Frame

Use a door frame to install pull up bars which can help you develop a more comprehensive back. Pull-up works majorly on the latismus dorsi muscle of the back, which widens up the body's frame and makes it look enhanced.

4. Detergent Bottle as Kettlebell

You can use a heavy detergent bottle as a kettlebell to perform kettlebell clean, kettlebell swing, etc., which are great functional exercises for strength, balance and coordination. You can even perform a sumo squat or single-leg Romanian deadlift with a kettlebell to work on your inner thighs muscle and glutes.

5. Use Backpack as Weighted Vest

Why invest in a weighted vest to intensify your squats, push-ups or planks when you have a backpack at home. All you have to do is fill up your backpack with heavy stuff and then perform squats, lunges, planks, push-ups and pull-ups to train your muscles more effectively and attain hypertrophy (muscle gain).

Apart from household items, stairs in your building can be used as cardio to increase your endurance. According to a study published in the British Journal of Sports Medicine, walking up 400 steps during a day can substantially increase your endurance, giving you a 17 per cent bump in VO2 max, which is the maximum amount of oxygen you can take in during exercise.

Conclusion

There is a saying, "When there is a will, there is a way". So, if you have the dedication and willpower to maintain your physical health, you will manage to do it anyway. Home items can quickly help you perform different exercises with effectiveness. To maintain a healthy weight, be sure to take a good amount of sleep, eat your meals on time, avoid junk foods and include more green leafy vegetables in your diet. Most importantly, keep a check on your daily calorie intake.

One of the important components of our overall wellness is also being financially secured. Healthcare emergencies can happen any time, but a good health insurance policy can protect you from such uncertain situations. To know more about Wellness and other health related tips, visit the wellness corner.

Disclaimer: This blog provides general information and discussions about health and related subjects. The information and other content provided in this blog, website or in any linked materials are not intended and should not be considered, or used as a substitute for, medical advice, diagnosis or treatment. Kindly contact your Doctor before starting a new medicine or health regime.

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Published on November 22, 2021