Even if you’re short on space, can’t get to the gym, or can’t leave your house, there are some great activities you can do to stay healthy. We just need to be clever: use everyday objects and furniture as our gym equipment, and use our own body weight as resistance. Let’s get started with a small-space workout!
Start like you’re halfway through a push-up (like a perfectly straight plank) and move your right knee to your left ear, directly under your chest, then return it to the start. Do the opposite with your left knee, and repeat, quickly and continuously, for 20 seconds. Then take a 10 second break and start again. Depending on your fitness, aim for up to eight rounds.
With your back against the wall, lower yourself into a sitting position with your legs at a 90-degree angle and hold the position. Depending on your fitness levels, try this exercise three times for 30 to 60 seconds.
Find a safe, sturdy piece of furniture, like your favourite chair, your sofa or the wooden end of your bed. With your hands palm down on the edge of the bed or chair, lower your body down, dipping close to the floor, then push down to bring your body back up to your starting position. Make sure you slowly dip down, keeping your backside and your back close to the bed or chair. Depending on your fitness, aim for up to three sets of six reps
Inclined push ups
Use the same bit of home furniture for this one too. Put your hands on the chair or bed end and do a push up. Depending on your fitness, aim for three sets of 10 to 12.
Backpack weight lifting
Standing next to your bed, put your right foot firmly on the floor, then bend your body over, so your left knee and left hand is on the edge of the bed. Lift a backpack filled with books or whatever you can find, bringing it up to your chest and slowly lowering it. Depending on the weight of your backpack and your level of fitness, aim for three sets of 15 reps per arm.
Lay on the ground, facing downwards. Lift yourself up, so that your weight is resting on your elbows and your tippy toes while your back and legs are straight. Stay this way until it becomes uncomfortable, but depending on your fitness level then you should aim for a minute. Rest and repeat up to two to three times.
Start in the standing position, then jump down to a plank position on the ground, with your hands in front of you. Next, lower yourself into a push-up, until your chest touches the ground, then stand up and jump into the air. Depending on your fitness, aim to do this for eight rounds of 20 seconds each.
Disclaimer: If you have been inactive for a while, have heart disease, or a close relative with heart disease or if you have other major health problems, or are pregnant, please check with your doctor before following these workouts.