Home Fitness Hacks

Home fitness hacks |  happyfitmama.com

With no gyms open, we are all scrambling about what to do for at-home workouts.  Bodyweight exercises are good but sometimes you want a little more weight to throw around. You could invest in an at-home gym but chances are the items are sold out or you don’t want to (or can’t) spend any money right now. Here’s 8 home fitness hacks with items that you probably have at home already to help you with your fitness during the Coronavirus Global Pandemic.

Duffle Bag

Your travel plans may be grounded but you can still dream about a tropical vacation. Pack up a duffle bag with all your warm weather clothes, shoes and accessories – boom! Instant weight.  Pack it as heavy as you want and use it for bicep curls, shoulder presses, squats, reverse lunges, and plank pull thru’s.

Milk Jugs 

Save your empty gallon milk jugs, fill it with water and have at it. You can do bicep curls, shoulder presses, bent over row, squats and so many other exercises with a single gallon jug. Save two milk jugs and you can do even more.  A gallon of water weighs approximately 10 pounds so fill accordingly to what your body can handle lifting.

Alternatively, you can use gigantic laundry detergent bottles. It’s a workout lifting those babies on laundry day so why not use it for a real workout?

Dining Room Chair

Chairs are super versatile for exercise. Choose a dining room chair without arms for incline push-ups, tricep dips, sit to stand squats, step ups, and many more options.


If you have access to stairs, you’ve got a plethora of workout options. Of course, you can run or walk up and down the stairs to get a great heart rate boost of cardio. In addition, you can do stair jumps, single leg step ups, incline push-ups, tricep dips and many more options.

Home fitness hacks |  happyfitmama.com

A Wall

No matter the size of your home, you’ve probably got at least one wall.  That’s all you need for endless fitness options like wall squats, wall sits, wall handstands, wall push-ups, and for the ultimate in relaxation, legs up the wall.

Paper Plates

Placing paper plates under your hands or feet act as sliders to up your regular push-up or plank exercise. Try placing a plate under each hand while at the top of a push-up. Do one push-up and at the top of the exercise, slide your right hand forward or off to the side before returning to center. Repeat the sequence.

Alternatively, place the plates under your feet. While in plank position, pull in your feet, one at a time for mountain climbers.

Basketball or Soccer Ball

A med ball is a great way to work your core and trunk mobility. Don’t want to shell out the money for one?  Make your own at home with an old basketball or soccer ball.  Simply cut a crescent shaped slit in it and fill with sand.  Glue it closed with rubber cement.  Be sure to know how much sand you are putting into the ball.   Otherwise you’ll have a super heavy ball that you won’t be able to lift!


Want to work on speed and gain quickness on your feet?  You should be doing drills on an Agility Ladder.  But you don’t need to buy one!  Simply draw the Agility Ladder outline with chalk on a sidewalk or driveway and run your drills. You’ll be faster than ever when race season kicks up again.

What fitness hacks have you used at home?

Linking up with Runners’ Roundup.

10 comments on “Home Fitness Hacks

  1. Perfect timing! This morning I did the WOD, which had step ups–I used a step stool! I needed chalk to keep track of my reps but I couldn’t find any. What happened to all that driveway chalk we had when the boys were little? LOL

    Great post!

  2. I’ve had to make a lot of these modifications for my at-home PT. It’s not ideal, but it works. It’s truly amazing what we can do if we put our minds to it.

  3. I havent been this creative 😃 but so far I’ve just used the wall at home. I suggested to someone in one of my fit groups to use canned foods to replace light weights.

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