Who needs a gym membership when your own body is a state-of-the-art exercise machine? Add a few simple objects from around the house and you're set for a domestic workout.
That's right, you can kick-start a fitness routine in the comfort of your own lounge room — and it won't cost you a cent. For a workout that'll leave you puffing (cue fat burning, muscle toning and an endorphin boost), choose two exercises from each of the three categories below (upper body, lower body, abs/core) and do two sets of each exercise, resting for 30 seconds between each set, and another 30 seconds between each exercise. One set equals 15-20 repetitions, unless otherwise stated.
Warming up
"Turn on your iPod and allow yourself two songs to get your muscles warmed up," says personal trainer Debbie Rossi of Sydney's Desire Fitness and Training. Rossi suggests trying a combination of running up and down the stairs, skipping rope (or even "pretending" by jumping up and down and from side to side), shadow boxing, or dusting off the kids' hula hoop and getting those hips moving.
Upper body
Dips
Targets: triceps.
Equipment: bench or chair, Swiss ball.
How to: sit down on a weighted bench or chair with your hands under your bottom, and your feet flat on the floor. Lift your bottom up and slide forward and over the edge of the table, count to three, then lift yourself back to the starting position. "To make your arms work harder, rest your legs on a Swiss ball," says Rossi.
Farmer's walk
Targets: forearms and trapezius or 'traps' (a large, superficial muscle that spans the neck, shoulders and back).
Equipment: two bags of groceries.
How to: stand upright, holding a shopping bag in each hand. Keeping your back straight, walk around your lounge room in a circle or figure of eight. One set equals 10 circles/figures of eight.
Dumbbell curls
Targets: biceps.
Equipment: two by two-litre bottles of liquid, such as milk or juice. (Best if they have a handle, which will make it easier to grip.)
How to: Hold a two-litre bottle of liquid in each hand, with your arms straight and palms facing in. With elbows "fixed" to your sides, raise one bottle and rotate forearm until your palm faces your shoulder. Lower arm to original position. "If the bottles aren't heavy enough, empty the liquid and fill them with rice," says Rossi.
Lower body
Calf raises
Targets: calves.
Equipment: a cookbook or thick novel.
How to: standing up with feet together, rise up onto your tip-toes (until you feel a little pinch in your calves) and lower yourself back down. To improve your posture simultaneously, try to balance a book on your head.
Dumbbell squats
Targets: quadriceps, hamstrings, glutes.
Equipment: Two by two-litre bottles of liquid, a pillow case, rice.
How to: stand with your feet just a little more than shoulder-width apart. With arms by your side, hold a two-litre bottle of milk in each hand. Squeeze your bum muscles and squat down until thighs are parallel to the floor, and then extend knees and hips until you're standing upright again. Your knees should point the same way as your feet during the squat. "To add some resistance, grab a zip-up pillowcase, fill it with rice, and drape it over your shoulders," says Rossi.
Lunges
Targets: quadriceps (short lunge) and glutes (long lunge).
Equipment: Two by two-litre bottles of liquid.
How to: keeping your back straight, take a big step out and lower body until rear leg is almost in contact with the floor. Do 10 lunges and repeat with other leg. "To add resistance, hold a two-litre bottle of milk in each hand as you lunge," says Rossi. Remember to keep your back straight.
Abs and core
Supermans
Targets: lower back and core.
Equipment: two 400-500g cans of food, old pair of stockings or a sock, rice.
How to: lie on the floor on your stomach, with legs together behind you and arms together in front of you. Slowly raise them off the ground and hold for 10 seconds. Repeat three times. To add resistance, grip a can with both hands, and/or fashion ankle weights by filling a stocking with rice, and tying it around your ankles.
Planks
Targets: your core.
Equipment: bath towel.
How to: place a towel on the floor and lie stomach-down on it. With your palms and forearms on the towel, rise up onto your toes and elbows. Suck in your belly, and hold for ten seconds. "If you can work your way up to a minute or two without letting your back dip, that's great," says Rossi.
Sit-ups
Targets: abdominals.
Equipment: couch.
How to: lie on your back with your knees bent, and your toes under the edge of the couch to prevent your feet from lifting off the ground. Rest your hands behind your head and sit up towards your knees. "Pretend there is a helium balloon under your shoulders so you're using your abs — not your hands — to sit up," says Rossi.
Cooling down
Rossi suggests spending three or four minutes (or a couple of songs on your iPod) doing some light, full-body stretching, and another few minutes walking around the house (or keeping active by doing some household chores — vacuuming, for example). Got some time up your sleeve? Grab the dog, your kids, your boyfriend — or whoever you can convince to join you — and head out for a 20-minute wander around the neighbourhood.
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