In these tough economic times, spending big bucks on membership at a fancy gym may destroy your budget. But with a little innovation, you can create an efficient, inexpensive workout (without equipment) right in your own home. Fitness expert Nikki Kimbrough, of Get Fit w/ Nik, tells us how it’s done.
“There are items right in your home that you can use for working out,” Nikki Kimbrough says. Here’s her list of familiar objects that double as exercise equipment and easy routines you can perform at home.
• A sturdy chair (without wheels) can be used for step-ups, which strengthen the quads, hamstrings and glutes, and dips are great for shaping the triceps. • Canned goods or liquid detergent bottles work as well as weights for biceps curls, triceps extensions, and back rows. • Cleaning the house, and vacuuming the floor offer an excellent cardio workout. You can also get your little one into it, Kimbrough suggests, by holding your baby as you squat or do other exercises. The added weight will strengthen muscles—and serve as bonding time with baby. • Dancing is a great workout—and a way to up the fun factor, too!
Kimbrough recommends doing circuit workouts to get the most from your home training. A circuit workout is a combo of high-intensity aerobics and resistance training, done in short bursts. An exercise “circuit” is one completion of all exercises in the program.
“A 20-minute circuit training workout is a one-stop, total-body exercise session that combines cardio, strength, balance, and coordination training all in one,” Kimbrough says.
Below, she shares three great at-home routines for everyone, from novice to expert, to do individually or as a circuit. (To see each exercise, visit YouTube and do a search or find the movements described in workout books at your local bookstore.)
Beginner Squats 10 to 12 reps Stationary lunges with arm circles 10 to 12 reps Push-ups 10 reps Chair dips 10 to 12 reps Back hyperextensions 10 to 12 reps Rest 1 to 2 minutes Repeat 3 times
Intermediate Squats to push press 15 reps Chair dips using alternate legs (Hold one leg straight out during the dip then do the other.) 15 reps Plank (Hold 30 seconds; build to 1 minute.) Rest 45 seconds to 1 minute Repeat 3 times
Expert Squat jumps 25 reps Lunge jumps 20 reps each leg Rocky (One-armed) push-ups 15 to 20 reps Mountain climbers 25 to 30 each leg Plank (Rock forward and backward for 1 minute.) Rest 30 seconds Repeat 3 times
“Make sure you’re combining your exercise with proper nutrition,” Kimbrough says. “Increase your water intake and eat complex carbohydrates, such as brown rice, whole grains, fruits and vegetables. These are great fiber sources. And make sure you eat quality protein like fish, chicken, turkey and beans.”
According to CDC Data and Statistics, 52 percent of U.S. adults don’t get the recommended levels of physical activity. Real Health suggests that you not be one of them—not when you can do one of these fun, fast and effective workouts at home.
For more about Nikki Kimbrough, visit her website, getfitwnik.com.
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