Your house is the best gym

Your house is the best gym

By Neha Ranglani  on: 19 December 2014
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Some people are fitness freaks while some run away from the word fitness. Some go to the gym daily whereas some look for excuses to avoid going to the gym. But did you know your house could be the best gym area for you. If you are wondering how, then yes it is the fact. Most of your household stuff like tables, chairs, stools, bottles etc and many other can actually help give you a good workout. This actually leaves you with very little scope to escape your daily dose of workout.

The exercises are very easy which can be done in short spans like TV commercial breaks or between your cooking and cleaning sessions. So below are few exercises which can be done at home with the stuff around:

  • Foot stools can be used to do step ups. You can 50 step ups in 1 minute and repeat it 2-3 times as per your capacity.
  • Water bottles(1-2 litres)
    • Can be used to do bicep and triceps curls by filling them full or half with water as per your strength. Do 20 reps and 2-3 sets of this.
    • You can do overhead press 20 reps 2-3 sets with bottles.
    • Carry bottle over your shoulders and do squats 20 reps and 2 sets.
    • Carry bottles in your hand and do lunges 10 rep each leg and 2 sets.
  • Take old pair of socks and fill them with pebbles or beans and Velcro both the ends to together and use them as ankle weights while working in the house or you can also dance, skip or spot jog with them for atleast 20 minutes. You can also do 50-100 leg raises with ankle weights on.
  • Medium weight or Heavy books can be used to do bicep/triceps curl and crunches as well. Just lie down with knees bent and the book on your chest. Try to lift your shoulder off the ground with arms behind the head. Do 50 reps and 3 sets of this.
  • Use a towel to stretch. Lie down on the floor with one leg raises, loop the towel around the ankle and bring the towel and led towards the chest. Hold for 10 seconds.
  • Place couple of firm pillows on the couch and do an inclined chest press with bottles in the hand. Do atleast 20 reps and 3 sets.
  • Sit on a low seated couch and so triceps dip 20 reps, 2 sets.
  • Place both your hands shoulder width apart on a table or wall and do push ups 20 reps, 2 sets.

For a good workout, try to choose any 6-8 workouts from above daily and then increase your sets as your strength increases.

Calorie expenditure during house work: Makin bed for 30 minutes= 160cal

  • Dusting for 30 minutes=70 cal
  • Mopping floor for 30 minutes=120cal
  • Cleaning windows for 30 minutes= 122cal
  • Ironing for 30 minutes= 61cal
  • Cooking for 30 minutes= 72cal
  • Washing dishes for 30 minutes= 65cal
  • Washing car for 30 minutes= 122cal
  • Cleaning washrooms= 144cal
  • Sorting out groceries for 30 minutes=72cal

The values are for a person weighing 60 kgs. The amount of calories burned will go up if the person weighs more and will be lesser if the person weighs less.



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Dietitian Neha Chandna (Ranglani) has 8 years of experience in the field. Food and Health is the matter of interest for most of the people today and realizing the need to create awareness and spread the right information to the society, Neha decided to extensively educate herself in the field of nutrition. As a known fact that diet and exercise go hand in hand, She went a step ahead to certify herself as a REEBOK Aerobic instructor. One of the Most Famous & Online Nutritionists Dietitians in Mumbai (Khar west).Neha Chandna, a dietitian in Mumbai, is a university topper in Dietetics from S.V.T. She has worked as a nutritionist for reputed gyms and fitness trainers and as a consultant with doctors and physiotherapists. She deals with sportsmen, individuals who are obese or victims of lifestyle issues- to name a few- diabetes, thyroid, osteoporosis, PCOS etc. and active/exercising sector of society. She educates and conducts seminar/workshops for corporates like banks (HDFC & Standard Chartered Bank), BPOs and MNCs on the Right ways of eating and living. She also takes workshops on Nutrition in Pregnancy and Lactation. Neha Chandna also writes articles for magazines and newspapers like New Woman, Beauty and salon, Hello Mumbai, the afternoon etc. She has also done a couple of interviews for TV9 channel. She is an online consultant for a health social networking website www.ihealthu.com. Dietician Neha Chandna is one of the Best Dietician / nutritionist in Khar west , Mumbai.Neha Chandna is a Famous Nutritionist in Khar west & a famous nutritionist in Mumbai for weight loss diet chart and for other diet plan services. Popular dietcian in Mumbai. Consult her for best online Diet charts in Mumbai. 
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