Do you need some home workout hacks and swaps? Many of us are trying to exercise from home, maybe getting into zoom or on demand classes for the first time and you might not be feeling like you have the right tools to do so. While it’s not quite the same as being at the gym, you can add some variety without having to fork out for brand new equipment or stick to bodyweight-only exercises (although these are really effective!) if that’s not something you’re into.
If you do not have access to weights at home, here are some useful tips and strategies:
Looking for some hand weights (dumbbells)? Try large bottles of water or sturdy bags of rice with handles.
- Water is a better option than fizzy drinks due to it not being carbonated so the movement won’t cause pressure in the bottle
- Water is cheaper to buy than a set of weights and you can keep them just for working out. Use an unopened bottle to prevent leaking
- Due to the size of the bottle, you will be holding the bottle with a wider grip, which will provide a further challenge
- If the item you’re using has thin straps you might want to add padding or wear gloves to prevent them digging into your hand and causing discomfort
- Always make sure you can safely and comfortably firmly hold the item you’re using. Dumbbells might be designed for working out but sadly water bottles are not
Try using towels for stretching.
If you are looking to improve your flexibility a towel could be helpful. The length of the towel allows you to hook it around your legs (if you cannot reach) which you can then pull yourself into position. They can also be harnessed over doors, around handles or other fixed objects. This is a true home workout hack for those that want to take their stretch routines to the next level!
- Do not attempt to lean your entire body weight onto the towel
- Use a secure surface
- Move into and out of stretches slowly and under control
- Remember to stay mindful of your form when trying this out, new experiences require extra care
The possibilities are endless
Pretty much anything you can comfortably and safely hold can be used in your home workout hacks and swaps experiments, just make sure your furniture is sturdy and you’re not likely to drop anything.
Other household items which could be useful include:
- Tins: light resistance but good enough for a workout when you need a lighter weight or want to do lots of reps
- Stairs: Excelled medium to high-intensity cardiovascular workout
- Chairs or stools: can be used for stretching
- Beds/sofa base/chairs: as a bench for tricep dips, hip thrusts and more depending on the height
- Packets or giant bottles of water: if you wanted a heavier weight (useful for squats)
- Walls: can be used to press against, lean into or stretch from
- Footballs: for core workouts, like a medicine ball
- Small towels: if you have a laminate floor these could be used for sliding on
- Pillow: support when stretching or pilates/yoga workouts
Workouts which you could try on AF Connect Online
You will be able to find many workouts on AF Connect Online. These are categorised and sub-categorised into equipment or types of exercise. Based on these hacks, why not try the following workout categories: