If you’re not making it to the gym, don’t let yourself skip a workout session and workout at home instead. No equipment? No problem. There’s always the handy toilet paper rolls to come to your rescue for your next Tabata workout.
Avoiding exercise is a bad habit that needs to be kicked to the curb. Regular exercise is extremely beneficial in maintaining our physical health and boosting our mental health as well.
According to fitness trainer Kaisa Keranen, we can still get a good workout at home — no excuses. Make yourself a priority and simply set aside a few minutes of your day to rejuvenate your body and de-stress your mind from a long day.
TP Tabata Workout
All you need is four rolls of TP and a little space in your living room or bedroom. Play some fun music to amp you up and you’re ready to go!
Squat Jumps
Directions:
- Stack your toilet paper rolls to make a tower and stand across the stack with your feet wider than hip-width distance apart.
- Bend your knees to squat down and snatch the first roll of TP as you explode into a jump.
- Land softly and lower down to squat, placing the roll of TP on the floor.
- Repeat this exercise as you unstack the TP tower from one side and bring it to the other.
Perform squat jumps for 2 rounds of 20 seconds, followed by a rest period of 10 seconds.
Military Planks
Directions:
- Get into a high plank position with your shoulders stacked above your wrist and a TP stack in front of your right shoulder.
- Bring your right palm beneath the center of your chest.
- Keeping your core tight and engaged, take the top roll of TP and bring it to the floor on your left.
- Repeat this exercise to create a new stack on your left side.
Perform military planks for 2 rounds of 20 seconds, followed by a rest period of 10 seconds. Make sure to do every other set using the opposite side.
Single Leg Floor Taps
Directions:
- Place TP rolls in a semi-circle shape and stand on your left leg to face the rolls.
- Lift your right leg and lower down to squat to tap the roll on the far left with your right hand.
- Stand back up and squat to touch the adjacent roll, repeating this exercise as you move through the semi-circle.
Perform single leg floor taps for 2 rounds of 20 seconds, followed by a rest period of 10 seconds.
Single Leg Lifts
Directions:
- Stack the rolls of TP to make a tower. Get into a seated position and extend your legs toward the right of the tower.
- Lean back slightly and place your palms on the floor next to your hips. Keep your core engaged and slightly hover your feet above the ground.
- Lift your left leg up and move it over above the tower to bring it to the other side. Repeat on the other side.
- After you bring both feet to the left side, bring them to the right again, one at a time, and repeat.
Perform single leg lifts or 2 rounds of 20 seconds, followed by a rest period of 10 seconds.
Lateral Hurdles
Directions:
- Place four rolls of TP in a straight line and stand on the right of the TP line, balancing on your right leg.
- Bend your knees to start to lower down and tap your right toes with your left hand.
- Stand up to hop laterally over the rolls and land gently on the left side while still balancing on the right leg.
- Immediately tap your left foot with the right hand and repeat the exercise on the opposite leg.
Perform lateral hurdles for 2 rounds of 20 seconds, followed by a rest period of 10 seconds. Make sure to do every other set using the opposite side.
Hand-to-Foot Passes
Directions:
- Lie on your back with your legs and arms extended straight out. Hold a TP roll in your hands.
- Bring your arms and legs together to pass the roll between your feet. Come back to the stretch and hover your arms and legs a few inches above the ground.
- Repeat this movement sending the roll back and forth.
Perform hand-to-foot passes for 2 rounds of 20 seconds, followed by a rest period of 10 seconds.
Side Plank Toe Taps
Directions:
- Place a roll of toilet paper in line with the knees and another roll in line with the shoulders as you get into a side plank.
- Extend your right leg out and tap the roll at the bottom before returning to the side plank position.
- Extend the right leg out again and tap the top roll.
Perform side plank toe taps for 2 rounds of 20 seconds, followed by a rest period of 10 seconds.
Workout adapted from shape.com.
