How To Use Household Items For Fat Loss Training

Hey there, Vic here and I trust your diet and training are going well.  Whether you go to the gym or train at home, there are plenty of ways to get in a great fat burning workout.  The truth is that you don’t need any equipment to get into great shape.  But sometimes having a few tools at hand can make your workouts more fun.  But you don’t need to go out and purchase expensive equipment.  When I was in the Army, we used what ever was close at hand for fitness equipment.  Sometimes that meant sandbags, or five gallon water canisters, or my personal favorite – heavy ammo cans.  Now I’m guessing that most of you don’t have cans of ammo laying around your house… so instead, here are five ordinary items that can be used as fitness equipment.

1.  Back pack. If those push ups, pull ups, and bodyweight squats are getting too easy, grab a back pack and load it up!  You can also hold the back pack for added resistance like in the picture below.  The great thing about using a back pack is that you can adjust the weight so that as you get stronger, you can add more weight.  Depending on the back pack, you may want to line the side that will be on your back with a towel or other soft material.  But after that, load it up with whatever you have on hand that will provide appropriate resistance.  Books, canned food, shoes, or what ever else is around will work just fine.

2.  Sturdy chair or low table. A sturdy coffee table can be great for step ups.  A solid chair works for either increasing the difficulty of the push up (place your feet on the chair) or making the push up easier (place your hands on the chair).  What ever you use, be sure that it is stable enough to safely support your weight.  Just don’t be like Coda and get lazy on your exercise furniture.

3.  Copy paper box. The copy paper box can be cumbersome and awkward to work with – and that’s a good thing.  Don’t use the handles, as they will most likely rip.  Instead, grab the box from the underside as you lift it.  My favorite exercise with the copy paper box is the clean and press.  And like the back pack, you can adjust the weight; just remove or add paper reams to make the box your desired weight.

4.  Sledgehammer. Ok, you might not want to use this in your living room.  But if you have a space outside, sledgehammer swings are great for cranking that heart rate and developing core strength.  It’s best if you have an old tire to slam the sledgehammer into, but some soft earth can also work.  Start with intervals of 30 seconds of work followed by 30 seconds of rest and see how long you can go.  Be sure to switch sides with each work interval.

5.  Water Jug. A gallon of water weighs about eight and a half pounds.  That may not sound like a lot of weight, but many of you will find it useful for lunges (hold a jug in each hand), goblet squats, and even over head presses.

Having access to a gym full of equipment can be nice, but it is not necessary.  If you want to supplement your home workout routine with some equipment but don’t want to acquire any more “stuff”, take a look around and get a little creative with ordinary household items.

What are some other ordinary household items that can be used as fitness equipment?  Do you personally use any items around the house for your workouts?  Let me know in the comments below.

Train Hard!

~ Vic

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6 Responses to “How To Use Household Items For Fat Loss Training”

  1. Trisha says:

    Vic, awsome article! I’m gonna use some of this when doing fitness fun with my son!


  2. "Shack" (Arthur Shacklock) says:

    Hi Vic,

    Great ideas ! I like the exercise that Coda is doing and want to know which muscle groups that would help me with ! Heh heh !

    I joined up to your program and paid my 30 bucks back in late December 2010. I admit to being reluctant at first, cos there are a lot of weirdos and scam merchants out there. But it has been very worthwhile and am certainly veyr glad that I did join up.

    At the time we had many festive season visitors until mid January or so and a trip to Hong Kong, and so I knew I could not start anything much until after that. I have also had a string of injuries from lower back (now OK I think) through to a severely torn thigh muscle (still getting there). So my exercise has been restricted to walking with a few jogging sections, and I know that doesn’t do much weight-wise.

    I got up to a very unhealthy (for me) 83.2 kilos after the usual Christmas pig-outs, and for a guy who is only 170 cms tall (I am in Oz, this is about 5ft 7″), this was not good. The fat gut was really bad news. So starting in maybe early-to-mid Feb and using just your diet I have lost almost 10 kilos over the past couple of months. But I did lose most of it in a few weeks and have been maintaining at around 74 kilos since then. So now that I can start (hopefully) to get back into some exercise again, I hope to lose more. Maybe get to about 68 kilos which is a pretty decent weight ratio for my size. Even a little less would be nice. When I was a younger guy I ran track distance and marathons etc and weighed a lot less than that at times ! But 68 kilos now (which would match my age in years !!) would do me just fine.

    For me your program has been just great to get me off my backside and lose this weight. I know we all should be able to do this without any external stimulus, but it doesn’t happen when you have a busy life, work full time etc.. So, many thanks mate, for the initial kick start and all the very useful stuff you send us regularly to keep our interest up. I also bought the hard copies and DVDs recently as well.

    Finally, I am now wearing several pairs of shorts and trousers that I had all but given up on ever squeezing into again. The downside is that I have to get a lot of pairs taken in at the waist ! About 3 inches off my waist so far. I think some of this is weight loss but some is also I think less bloating due to not eating the crap I used to eat.

    Oh yes the compliments from my wife are also very nice to hear !!

    As we say in Oz: Goodonyamate ! (Well some of us older guys still say that anyway !)



  3. John Early says:

    I use an office chair as an “abslide”. With my knees on the floor (actually a pad) I put my hands on the front to two legs of a rolling office chair and roll it away from me as far as I can and then back.


  4. Richard says:

    Vic, I love your common sense! Practical and real. Our fore-fathers didn’t have access to gyms, they kept the fat off by everyday physical movement… and their diet was void of highly processed off the shelf food.

    Getting plenty from your tips… keep them coming thanx


  5. Tuija says:

    Hi Vic, when my grandson comes to visit us, I’ll get a good work out by lifting and playing with him. Next day my arm muscles are really sore. He weighs now about 8 kg.


  6. Steve says:

    What can you use for man makers Vic those sqare dumbbell sets are expensive?


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