If you're needing to squeeze in a quick, effective workout but cannot make it out of the house or are traveling, you can still get a great workout using things in your home, apartment, or hotel.
Here are a few simple ways you can get in a great workout with things you likely already have on hand:
Stairs – These are great for running up and down or doing calf raises on the edge.
Wall – Use any wall to do a timed wall sit…your thighs will love you! Also good for beginner pushups.
Chair – Perfect for doing tricep arm dips or stationery lunges with one leg on the chair behind you.
Step Stool - Great for toe taps or step aerobics! Quickly step side to side over the stool to get your heart rate up.
Counter – If you aren't able to do pushups on the ground, this is a great alternative for doing narrow or tricep pushups (or a wall).
Paper Plates - Place each foot on a paper plate and do fast mountain climbers to get your heart pumping! Also great for side lunges.
Towel or Broom – Lay a towel or broom on the ground and jump over it side to side.
Canned Goods – Use soup cans for Russian twists, or heavier cans for shoulder presses or bicep curls.
Mop Bucket - Add several canned goods to a mop bucket to practice farmer carries or for doing dead lifts (paint cans work too!).
Laundry Basket - Quickly push a loaded basket around on the floor.
Jump Ropes – Use a jump rope as intended will get your heart rate up! No jump rope? Jump in place.
Milk or Water Jugs - Grab the milk/water jugs with handles and do some squats! Each gallon weighs about 8.5lbs, so a great way to up your workout.
Basketball - Do mountain climbers, pushups, or hold a plank with your arms on a basketball for an extra challenge!
Kids Backpacks - Load them up with some weight while doing cardio or body weight exercises.
Babies/Toddlers – Kids love being part of the exercise and they make great “weights.” 😉
Wherever Workout (Modify as Needed):
Run up and down stairs 15 times (up and down is 1 rep).
If you don't have stairs, do 100 jumping jacks + run in place for 3 minutes.
Do a wall sit for 1 minute.
Jump side to side over a towel or broom laid on the ground OR jump rope for 1 minute.
Do 100 squats holding water jugs or paint cans by your side.
Do 30 arm dips holding on to the edge of a chair.
Do 100 Russian twists with heavier canned goods.
Do 50 stationery leg lunges per leg with your back leg on a chair.
Do 10 tricep pushups on the edge of the counter or ground.
Do 20 mountain climbers with feet on paper plates (1:1).
Hold a 1-minute plank with both hands or feet on a basketball.
Repeat workout 3x!