Check out these home workout hacks that will help you get stronger and fitter using household items to train your entire body.
Life hacks can sometimes be a genius way of making life easier. But have you ever thought about doing home workout hacks? What exactly would that be, you ask?
With home workout hacks, you will be able to use household items to your advantage. There will be no need to spend money on gym equipment if you like these ideas. And those who brought these ideas forward were the Buff Dudes.
The Buff Dudes is a YouTube channel with over 2.5 million subscribers. Despite the name of the channel, brothers Hudson and Brandon White are not your stereotypical bro-gym. They deliver clear information with a good background story while poking fun at how buffed they are.
Check it out below.
Home Workout Hacks Using Household Items
The Buff Dudes shared 5 ways of training your entire body from the comfort of your home with items that you most likely already have at your disposal.
These home workout hacks will train:
Of course, if you want to train other areas of your body, such as chest, abs or legs, you can do bodyweight movements.
The first exercise will utilise a door and bed sheet. Tie a knot around one end of the bed sheet, put it over the door and close it. Now you have a great training partner for bicep curls, facepulls, inverted rows, and other pulling exercises for your arms and delts.
The second home workout hack from the Buff Dudes will use the door once again for some pull-ups. You just need to put a magazine or piece of wood under the door to fill the gap between the door and the floor. Now you can do normal pull-ups with your door as your bar.
You can also use a table for inverted rows or more bicep exercises.
Using a couple of chairs, you have the perfect ally for exercises like dips, tricep extensions, incline and declined push-ups. Water jugs can be used as your substitute for dumbbells for movements like shoulder presses, tricep extensions, curls and more.
Put a towel on the floor and stay with knees on them in a knee push-up position. Perform bodyweight pullovers by dragging your body up and down. With the same towel, you can do amazing core exercises like the tuck-in.
See the video below for all the information you need from the Buff Dudes.
When it comes to bodyweight exercises, there are several principles that you should definitely follow to maximize your results and ensure safety:
- Proper Form and Technique: Focus on maintaining correct form and technique throughout each exercise. This helps target the intended muscles effectively and reduces the risk of injury. Start with proper alignment, engage the targeted muscles, and execute each movement with control and stability.
- Progression: Progression is key to continuously challenge your muscles and stimulate growth. As you get stronger, gradually increase the difficulty of your bodyweight exercises. This can be achieved by adding variations, increasing repetitions or sets, adjusting leverage or range of motion, or incorporating advanced progressions.
- Full Range of Motion: Perform exercises through their full range of motion, aiming for a complete extension and contraction of the muscles involved. This ensures that you engage the muscles fully and enhances flexibility and mobility.
- Balanced Routine: Include a variety of bodyweight exercises that target different muscle groups to create a well-rounded routine. Balance upper body, lower body, and core exercises to avoid muscle imbalances and promote overall strength and stability.
- Consistency and Frequency: Consistency is crucial for progress. Aim to perform bodyweight exercises regularly, ideally 2-3 times per week or more, depending on your goals and fitness level. Consistency over time leads to improved strength, endurance, and muscle development.
- Proper Warm-up and Cool-down: Before starting your bodyweight workout, warm up with dynamic stretches or light cardio to increase blood flow, loosen up the joints, and prepare the muscles for exercise. Afterward, cool down with static stretches to improve flexibility and promote recovery.
- Listen to Your Body: Pay attention to your body’s signals and adjust the intensity or modify exercises as needed. Respect your limits and avoid pushing yourself to the point of pain or excessive fatigue. Gradually progress while being mindful of any discomfort or signs of overexertion.
- Rest and Recovery: Allow your body sufficient time to rest and recover between workouts. Muscles need time to repair and grow stronger after exercise. Incorporate rest days into your routine and prioritize sleep and proper nutrition to support recovery.
- Adaptability: Bodyweight exercises can be adapted to various fitness levels and settings. Whether you’re a beginner, have limited space or equipment, or prefer home workouts, bodyweight exercises offer flexibility and versatility.
- Enjoyment and Sustainability: Choose bodyweight exercises that you enjoy and can sustain in the long run. Find variations and progressions that challenge you while keeping your workouts engaging and fun. Enjoying your workouts increases adherence and helps you stay motivated.
Remember to consult with a healthcare professional or a qualified fitness trainer before starting any new exercise program, especially if you have underlying health conditions or injuries.