After the events of 2020, many aspects of our daily lives underwent significant transformations, and fitness routines were no exception. With gyms closing their doors and restrictions limiting our ability to go outside, people had to get creative with their exercise methods.
The idea that you need a fancy gym membership or expensive equipment to get a good workout has become a thing of the past. If you don’t want to, you are under no obligation to step foot in a gym anymore. You don't even have to leave the comfort of your own home to get a full-body sweat session.
Home exercises have seen a surge in popularity, and one of the best parts is that you can often use household items as alternatives to costly gym equipment. While it may seem daunting if you haven’t bought the necessary gear for a home gym, the truth is that many objects you already own can serve as perfect workout tools. You might even have been accumulating items you didn’t realize could serve a purpose beyond their original function.
Here’s a breakdown of common household objects that can work as exercise equipment, so you can get creative and build your DIY fitness routine.
Milk Jugs or Laundry Detergent Bottles
One of the simplest items to use as makeshift weights is a milk jug or laundry detergent container. Fill them up with water (or sand for extra weight) and grab one in each hand to perform exercises like bicep curls, shoulder presses, or chest flies. These heavy bottles can also be used as kettlebells by swinging them in controlled movements to target different muscle groups.
Soup Cans and Water Bottles
An eight-ounce water bottle typically weighs about one-and-a-half pounds. For lighter-weight exercises, such as arm curls or shoulder raises, using a pair of water bottles or cans is a great alternative. For a bonus challenge, you can place steel water bottles or cans under your hands while performing planks to increase instability and engage your core more effectively.
Bag of Flour or Sugar
Is a bag of flour or sugar lying around? Put it to good use as a weight. These bags can be used to perform squats, lunges, or deadlifts. A 5-pound bag of sugar can add the perfect amount of resistance for a solid workout session without you having to purchase weights.
Laundry Basket
If you’ve got a laundry basket full of clothes waiting to be folded, you can use it as a tool for strength training. Hold it with both hands or load it up with heavier items to perform deadlifts, squats, or even presses.
A Towel
A simple towel can become a resistance band substitute when you pull it tightly between your hands or use it to create tension in your workouts. For added resistance, use a longer towel and loop it around your feet to work your legs and arms.
Sweatshirt or T-shirt
Similarly to a towel, you can use a T-shirt or sweatshirt to build resistance during exercises. The fabric can be pulled taut to engage your upper body and challenge your arms or chest.
Rope
If you have an old rope hanging around, you can use it as a DIY resistance band. Loop it around an object or use it as a tether to perform movements that activate your abs and back muscles. It’s an excellent tool for strengthening and toning.
Towels
Towels aren’t just for drying off after a workout—they can also serve as sliding tools for your feet. Place a towel under your feet during planks and use it to perform a gliding plank-to-pike move. The instability created by the towel forces your core to engage while you work your abs and arms.
Paper Plates
Paper plates work similarly to towels when placed under your feet for exercises that involve sliding movements. These are great for low-impact exercises that target core muscles, such as mountain climbers or lunges.
Thick, Slick Socks
Thick socks—especially those designed for winter or with a smooth sole—are perfect for sliding across hardwood floors. They help you simulate the effects of gliding discs, allowing you to perform leg curls or core work without the need for actual gliders.
Stairs
Stairs can serve as a fantastic way to get a full-body workout in the comfort of your home. Running up and down the stairs repeatedly can help burn calories and engage your legs, glutes, and core. If you’re looking to challenge yourself, you can also try step-ups or use the stairs to practice plyometric exercises like jump squats.
The Wall
Wall sits are a classic workout move that never goes. Out of style. Find a clear spot on the wall, and perform a squat-like position by sitting against the wall for as long as you can. Gradually increase your hold time as your strength builds.
Vacuum Cleaner
This everyday tool can be transformed into a sled for pushing exercises. Place a weight on top of the vacuum and push it across the floor to simulate the movement of a sled push, which targets your legs and builds stamina.
Backpack
Take your bodyweight exercises to the next level by filling a backpack with heavy items such as cans, bottles, or books. Wear the backpack while performing squats, lunges, or push-ups to add extra resistance and increase the intensity of your workout.
Broom
A broomstick might seem like an odd choice, but when placed on two sturdy chairs, it can become a pull-up bar. If you’re feeling creative, you can also use it for exercises like push-ups, tricep dips, or lunges.
The pandemic may have altered many aspects of our daily lives, but it has also spurred a fitness revolution. With a little creativity, you can turn almost any household item into a piece of workout equipment, eliminating the need for expensive gym memberships or specialized equipment. Whether you’re using milk jugs as weights or towels as resistance bands, the possibilities for home workouts are endless. So, get inventive, gather some of your everyday items, and enjoy a challenging, effective workout—all from the comfort of your own home.
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