Five Workouts You Can Do at Home

When you can’t make it to the gym or the weather is bad, that doesn’t mean your workouts have to suffer. Exercising at home is not only convenient, it’s budget-friendly, it offers you plenty of privacy and it gives you the freedom to work out on your own schedule. With a little creativity and a few household items, you can design a variety of effective workouts. Here are just five ways you can design a personal workout routine.

A young mother and her daughter exercise on a yoga mat
  1. Stairs:
    • If you want a great aerobic workout that tones the lower body, walk up and down a flight of stairs. As you build endurance, go a little faster. Add variety by alternating one minute of stepping with one minute of push-ups or jumping jacks.
  2. Couch:
    • Don’t just sit there! While you’re watching your favorite show, slowly stand up and sit back down repeatedly, holding your weight in your heels. Then, with your hands on either side of you, lift yourself up for triceps dips; keeping your legs slightly in front of you, raise your body weight up and down, feeling the weight in your arms.
  3. Strength training:
    • Grab a couple bottles of lotion, soup cans, water bottles or gallon jugs (for higher-weight exercises) and use in place of dumbbells. Start with one- or two-pound weights and add on as you get stronger. You can also use a heavy book for weighted sit-ups or oblique twists.
  4. Yoga:
    • Go online and you’ll find a wide range of yoga classes for every fitness level. No need for fancy equipment. Use leggings or tights as a strap, a roll of paper towels as a yoga block or a pillow as a booster. Don’t have a yoga mat? A carpet or towel works just fine.
  5. Dance:
    • Did you know dancing burns 250–500 calories an hour? Turn on your favorite tunes and hit the floor. If you prefer not to freestyle, you can find plenty of instructional classes online.

Whatever you choose, make sure to stretch before and after you work out to prevent injuries and maintain flexibility.

Author
Denver Health Medical Plan Staff Writer