Training at home without equipment

Having the opportunity to train at home is convenient in many cases.

For example, when you don't have time to go to the gym or want to be able to keep moving while the gyms are closed (as is the case on public holidays or with the virus situation at the moment in Quebec).

It is possible to do a very effective workout at home, even if you do not have any equipment, weights or a gym room. It only takes a little space and creativity. We’ll explore the possibilities together.

Use a couch

The couch can be useful for several exercises. You can, by lifting one end of the furniture, do sumo squats (squats with legs more apart) or deadlifts. However, be careful that the furniture is not too heavy for you so you'll make sure no to injure your back.

You can also put one leg on the couch and one leg in front to make Bulgarian lunges. This exercise can also be done with a stable chair.

Two other exercises that do well with a couch or chair are push-ups where the hands are on the furniture and feet on the floor (or the opposite for a more difficult version) or dips to work the triceps.

Use heavy objects

If you don’t have dumbells, be creative with the items in your home. You can use large bottles of water, cans of tomato juice, flower pots, etc. Just adding a little weight can make a big difference in the intensity of your workout.

Use a towel

This is a great trick to add an extra challenge to your training. You take one or two towels (depending on the exercise you want to do) and place them under your feet. In the plank position, towel (s) under your feet, you can slide your two legs at the same time towards your hands, then return to the plank position and repeat this movement. You can also slide your legs on each side of your body to return to the plank between each repetition or bring one leg at a time forward (mountain climber). These are all exercises that will work your abs harder than just the regular plank.

Use a blanket or rug

To avoid back pain, use a blanket or rug that you have at home. This will be especially useful if you do bench-top exercises like crunches.

Add cardio

Adding cardio exercises in between your strength sets is a great trick to make your workout even more difficult. You will sweat more, you will work your cardio, and you will have a much more intense workout!

Exercises without equipment

Finally, you can prioritize exercises that are done very well without equipment.

Here are several examples: squat, chair, plank, side plank, lunge, crunch, push up, jumping jack, Russian twist, burpee, glute bridge…