Feeling like you don’t have enough time or energy to get to the gym for your workout? Or is it just too cold to step out the door? These feelings are quite typical – especially this time of year but don’t despair... Contrary to popular belief, you don’t need large pieces of exercise equipment such as a treadmill or a universal machine to get a decent workout. If you already have those tools at your disposal, then by all means use them, but if you don’t, a very effective workout can still be accomplished.  To train in the comfort of your own home, all you’ll need is a bit of open space and a little imagination...

Here are a few ideas to get you started:

1) Stairs – One or two steps will do - be sure to use the bottom ones if they are part of a larger flight of stairs. Not only are these great for cardio based exercises such as step-ups, but can also be used to make resistance exercises such as a push-up, either easier or harder. By changing your body position on the stairs, you can perform either an incline push-up, which is easier than a standard push-up, or a decline version, which would be more challenging.  Stairs can also be used for other strength training exercises such as tricep dips or Bulgarian lunges.

2) Homemade free weights – Keeping safety in mind, think of things you might have in the house such as a 2 litre pop bottle or a full can of paint that could easily be used as free weights. Be creative; even a sturdy bag of tools could offer enough resistance for you to perform a one armed row or bicep curl.

3) The floor – There are a ton of floor based exercises such as hip raises, push-ups, supermans, and plank variations that can be done with no equipment at all. Plus, the floor is a great place to spend 5-10 minutes doing your cool-down stretches at the end of your workout.

4) A wall – Great for muscular endurance exercises such as a wall-sit and also makes a good anchor for some of your standing cool-down stretches such as a pec stretch or calf stretch.

5) Couch cushion – Most people don’t have a Bosu at home but a cushion or firm pillow can be an adequate substitute to help you accomplish the same proprioceptive and balance training you would do at the gym.

6) Your body – This is the most important training tool you’ve got! Get that heart rate up by moving. Short intervals (30-60 seconds) of the following exercises will definitely do the trick: skipping with an imaginary rope, high knees, butt kickers, jumping jacks, skier jumps, tuck jumps, burpees, and mountain climbers. Mix these in with some of the body weight resistance exercises mentioned above for a great full body workout.

And finally, if you are really interested in investing in some basic exercise equipment, a stability ball (which can be purchased for around $25) and a TRX (http://surefirefitness.ca/trx.html) will add some variety to your total body workout without taking up too much space or breaking the bank. No longer can ‘not having time for the gym’ be an excuse not to exercise. Enjoy working out in your pyjamas!