5 Beginner, No-Equipment Workout Hacks You Can do at Home

That couch you’re on can be the best fitness tool you have at home.

You are psyched and ready to get that heart pumping! Ready to lose the extra weight, prepped to tone up those pesky flabs, or just return to being physically active. But then you look outside and it’s raining cats and dogs and Twitter says there are flooded streets everywhere. Or maybe you saw on the news that traffic is in mayhem between your house and the gym. Maybe you’ve got some important paper to submit or your supposed gym time is going to get in the way of your everyday routine? And of course, there’s that show you can’t miss and it coincidentally airs on the only available time for you to workout.

Basically, life just keeps getting in the way on your road to fitness? Well, fret no more. Because we’re listing down workouts that you can do at home while you go about your daily routine and even while on the couch, binge-watching that series you just love.

1. Stay on the couch

Since presumably you are going to spend most of your day on it anyway, you can do a variety of arm and ab exercises while you’re there. Here are just some positions you can try all while facing the TV.

• Arm exercises. (Do 10-20 reps depending on your current strength)

Scooch on over to the edge of the couch and carefully place your hands as support with your feet flat on the floor. Slowly “dip” towards the floor working your arm muscles. For better results, make sure your buttocks is an inch or two above the floor.

You can also switch it up and place your legs on the couch while supporting your weight with your arms and hands on the floor. Move a step from side to side.

• Ab workouts (Do 10-20 reps depending on your current strength)

There are plenty of variations of an ab workout you can do on the couch. You can lay down on your back and place a throw pillow between your feet while holding another above your head using both hands. Simultaneously lift up your arms and legs up letting the pillows meet as high as possible.

You can also change it up by sitting close to the edge of the couch and lifting both knees. Take a pillow and tap it from one side to another while having your lower extremities lifted.

• Leg raises (Do 10-20 reps depending on your current strength)

Your show is on? Lie supine keeping your body as straight as possible (and with a clear view of the television). Raise one leg as high and straight up as possible working not only your core muscles but your leg muscles as well. Switch up sides every 20 reps.

Alternatively, you can also sit on the edge of the seat, lift both your legs and slowly pedal mid-raise.

• Strength exercises

This one needs a little more caution than the others. You can carefully deadlift one side of your couch to strengthen up. There are tons of YouTube instructional videos up you can follow to safely do this and avoid injuries. Remember to bend your knees and to keep your back straight when lifting. Lift one side up a couple of inches off the floor, hold the position for five seconds and set it down gently. Repeat a couple of times.

1. Raid your fridge

This is not a trick. Get a couple of water bottles (preferably the same weight) and use them as you would dumbbells. You can also pick out a gallon of milk or juice you have in the fridge and do some squats using it like a kettlebell.

1. Do some laundry

Can’t go to the gym because of those pesky chores? Use them to your advantage. Practice correct posture in lifting your laundry as you load and unload the washer.

1. Lay on the floor

Download a yoga app, grab a mat, quiet the room; and you have a yoga studio at home. You can also just do simple to advance exercises such as crunches and push-ups depending on your workout of the day. You can begin and end your routine on the floor all without using any equipment!

1. Face the wall

It doesn’t have to be a punishment. Face the wall and place your hands firmly on it. From this position, you can do a variety of arm exercises and push-ups.

You don’t have to spend a fortune on equipment and see it become covered in dust after one use to do effective workout routines at home. With the exercises listed above, all you need is a little imagination and a whole lot of dedication in choosing a healthier and active lifestyle all without the hassle of leaving your home.

the Author our Guest blogger –  Max Wilson

Max is a certified trainer and fitness writer for Indoor Sport. He’s been in the fitness industry for almost 10 years now and he literally eats, sleeps and breathes fitness. When he’s not breaking a sweat, you can find him travelling, listening to music, and walking his Jack Russell Terrier.