You can get a great home workout with a few basic, inexpensive fitness products.  So, I have a membership to a great gym, which I use several times a week.  However, I also have several products that I use regularly as part of my home workout to supplement or replace a gym workout.

I know that many of you can’t afford or don’t have easy access to a gym. And while there are many advantages to going to the gym, there are also many benefits to working out at home including:

• Saving money on gym membership
• Wearing whatever you want
• Listening to music as loud as you want
• Working out regardless of the weather
• Having a flexible schedule
• Practicing your moves with confidence

So, I have put together 4 cheap fitness products that you should have for your home workout.  I do not recommend any particular brand.  All of these can be bought online or at a large department store.  Moreover, you may even find them cheaper at yard sales or second-hand stores (just be sure to clean and sanitize them).

Yoga Mat for Home Workout

A yoga mat is the #1 piece of fitness product that you must have for your home workout.  Even if you don’t do yoga, a mat is necessary for stretching on the floor.  No, you can’t use a big towel.  Instead, buy a yoga mat.  The mat will keep you stable as you do different stretches and poses.   Here is a video link of a nice, deep mat stretch.

While yoga mats are readily available, after doing yoga and Pilates for several years, I can tell you that there’s more to choosing a mat other than a pretty color.  I’m not putting down the $9.99 mat at the discount store because that is where I started off.  Moreover, if that is what you can afford, then buy it.  However, you may want to spend a few more dollars for a more comfortable mat.  So, look for these features when choosing a yoga mat.

Thickness

The lower priced yoga mats are OK for standing stretches and poses. However, the thinness (1/8 inch) can hurt your knees and elbows when you do other poses.  On the other hand, the really thick mats (1/4 inch) can make it harder to feel grounded and connected to the floor when you stand.  I have both sizes as well as a thin yoga travel mat (1/16 inch) that packs easily in my luggage for use in a hotel room.

Stickiness

A yoga mat should feel sticky, which prevents you from sliding and helps with alignment when you stretch or move from one pose to another.  Most yoga are made of PVC (or vinyl), and these are the stickiest type of mats.  If your mat is no longer sticky, then it is time to clean it. Many eco-friendly mats are made of recyclable rubber.  And, while these tend to be thicker and cushier, they are not as sticky.

Texture

The texture on the standing surface of your yoga mat indicates how much you slip and slide.  This is a deal breaker for me.  So, if I’m slipping and sliding all over the mat, then I don’t care how much it cost.  Unfortunately, you don’t usually find this out until you buy it and try it out.  I prefer a slightly bumpy mat over a smooth one.

Dumbbells or Kettle Bells for Home Workout

A set of dumbbells (also called free weights or hand weights) can effectively tone all areas of your arms and shoulders.  So, I admit that I tend to focus more on my lower body because I use the treadmill and bike at the gym. Moreover, I know that I should work my arms and shoulders more.  Well, my solution is to have dumbbells at the office as well as at home. 

At the office, I work my arms for five minutes during my computer breaks.  Additionally, I use dumbbell for a home workout when I watch TV.  Hey, stop judging me.  TV workouts are a great way to multitask.  I have a pair of 2-pound weights under my desk at the office, and several pairs of different weights at home. Here is a video link to a 10-minute arm workout.

If you want to up your home workout game, then buy some kettlebells.  Indeed, kettlebells offer a well-rounded workout, combining strength and cardio in one piece of equipment.  I have two small kettlebells at home (7 pounds and 9 pounds) that give me an awesome workout.  Here is a link to a 10-minute kettlebell workout.

Resistance Bands for Home Workout

Now, if you’re afraid of using dumbbells or kettlebells, then resistance bands are for you. Resistance bands are lightweight, portable, and easy to store. Thus, they’re perfect for your home workout or hotel workout.  Moreover, they are a great alternative or addition to free weights or weight machines.  However, the bottom line is that they are great for toning and strength training.

So, how do they work?  Well, they provide resistance with varying degrees of difficulty—light, medium, heavy, and extra heavy. The resistance level is usually color-coded, so please read the package.  Thus, it is possible to get a full-body home workout using different colors. 

Well, there are three main types of resistance bands: therapy stretch bands, tube bands with handles, and loop bands (giant rubber bands).  Although I use the therapy bands primarily to stretch and take my body through different ranges of motion, like the tube bands and loop bands, they can be used for toning and strength training.

Here is a video link to a 10-minute booty workout with resistance bands.

Foam Rollers for Home Workout

A foam roller is an important piece of equipment for your home workout.  In fact, after a yoga mat, I believe that a foam roller is the most important tool to have for your home workout.  A foam roller allows you to do your own deep-tissue massage to stretch muscles and release tension and knots in the myofascial tissues. So, essentially, you use your own body weight in a precise and controlled way to stimulate, stretch, and relax your muscles.

As I mentioned before, I go to the gym several days a week.  However, my time at the gym does not allow me to do a good stretching routine.  There is also limited space for me to roll around on a foam roller.  So, I’m sure you’ll agree with me that we sit too much at work, commuting to work, and at home.  And, all of that sitting tightens the muscles in the back, hip, legs, and shoulders.  So, behold the miracle foam roller.  You’ll develop a love/hate relationship with it because you will say, “Ouch” as well as “Yes, that’s the spot!” You may want to try this video of a 10-minute foam rolling workout.

Here are three things to consider when shopping for a foam roller.  

Density

Foam rollers come in different densities (hardness), which affect how deep a massage you will get. Resist the temptation to get a really soft roller because it will not give enough pressure and it will lose its shape easily.  On the other hand, the really hard ones may cause some bruising and skin discoloration if you are inexperienced and go too deep. 

The color of the smooth foam roller usually indicate its density. However, some manufacturers may use other fun colors.

• White (soft)
• Blue, green, and red (medium)
• Black (hard)

Note of caution: I do not roll on bare skin. Instead, I always wear leggings (instead of shorts) and a shirt. I have medium-density and hard-density rollers.

Texture

Foam rollers come smooth or textured.  The texture ones have grooves or knobs that put pressure to targeted areas.  Textured rollers cost more.

Shape and Size

Foam rollers are available in a different lengths.  So, I recommend the long ones (36 inches) because they are versatile and cover different areas of the body well. Additionally, they are great for working on your back and legs and are more stable and balanced. The shorter ones are great for working on the calves and arms.  They also fit nicely into luggage for workouts on vacation.

Rollers also come in different diameters.  The most common size are 5 or 6, which allows for better control and rolling.

Now, this is important.  In addition to buying a long foam roller, buy a foam-covered massage stick! Have you ever seen gymnasts rolling the back and front of their legs with a stick? Well, this is the “magic” massage stick.  I keep one in my bedroom and roll my calves, quads, and hamstrings in bed in the morning.  I gave my sister one for Christmas a few fyears ago and she still thanks me. Oh, and I always travel with a massage stick and a stretch band.

Now, It’s Your Turn

Well, I hope you feel ready to purchase (or dust off) these fitness products for your home workout.  These products are ideal for working out at home during bad weather, when you can’t make it to the gym, or if you can’t afford to buy a gym membership. I am sure you will enjoy the blog post on the importance of stretching and the need to sit less and move more.

I recommend that you:

1. Make physical fitness a priority
2. Incorporate stretching and foam rolling on your yoga into your daily workout  
3. Use dumbbells or kettlebells several times a week

Well, we look forward to hearing about your experience in the comment section of this blog.  And, you can join the conversation on the Keep It Tight Sisters Facebook Page.

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