Building a Home Gym for Under $150

It shouldn’t cost the earth to flex your muscles. If the Ancient Greeks managed six-pack abs without the wonders of modern machinery then so can you. Using low-cost equipment together with common household items you already own, you can build a program full of variety for a whole body workout. Items featured here are already cost effective but can be found even more cheaply if used or discounted, by using online resources such as Google Shopping or Ebay.

Two Kettles—$15 each

No need for padded pink hand weights or a full set of gym standard dumbbells. All you need is a container of some kind, some water, and a little creativity. Fill two kettles or buckets of water (you may have to pad the handles to make it more comfortable) and use them as hand weights for two classic exercises: the forward lunge and the squat.

Click “next” to learn how to use kettles in your workout. 

Exercise Using Kettles: Forward Lunge

Stand upright with your weights dangling by your sides. Take a large stride forward with your right foot and slowly lower your left knee to the ground. Then push yourself back up to the standing position. Repeat this a second time with the left leg stepping forward.

Start with two sets of 8-12 repetitions using no weight (i.e., no water in the kettles) in order to perfect the movement. Then add weight (water) to increase the resistance incrementally.

Exercise Using Kettles: Squat

Stand upright with your weights dangling by your sides. Then gently lower your buttocks toward the ground until your thighs are parallel to the ground as if you are seated. Then slowly lift yourself back up to the starting position.

As with the lunges, start with two sets of 8-12 repetitions using no weight and gradually increase the resistance incrementally.

Exercise Mat—$18-28

You could buy a new exercise mat for a relatively low price ($18 - $28), but a camping mat or even a nicely kept patch of lawn would also suffice for the next few exercises. It might also come in handy for a relaxing post-workout stretch.

Click “next” to learn about exercises using a mat. 

Exercise Using the Mat: Plank

The plank is a classic exercise to increase the stability of your core, or the group of muscles that support the spine. Start by lying on your stomach and lift your back up, supporting yourself on your elbows with your forearms pointing forward. Then, get up on your toes and support your body weight, keeping your legs and back straight. Hold this position for as long as possible. Practicing this consistently at least three times per week will increase the time you can hold the pose.

Resistance Bands—$40

Resistance bands are inexpensive items that consist of a strong elastic band with two handles on either end. These can be used to get a killer upper body workout and replace expensive gym equipment that work the same muscles. They come in different colors for different resistances. A set of four new Ayilo Resistance Bands costs $39.99.

Click “next” to learn about exercises using resistance bands.

Exercises Using Resistance Bands

Shoulder Press: Put one foot slightly in front of the other, bending the knees slightly. Place the middle of the resistance band underneath your leading foot and grab a handle with each hand. Pull up on the bands with your palms facing forwards and lift them above your head.

Bicep Curl: Start with your hands by your side and pull up on the handles in front of you, bending your arm at the elbow. 

A Chair—Free

Perhaps the chair is not usually a prop you associate with exercise, but if you click through to the next two slides, you'll learn about some active ways to use this symbol of the sedentary lifestyle.

Exercise Using a Chair: Dip

In the previous section you worked your biceps; now it’s time to work your opposing muscle set—the triceps. Sit on a chair and gently slide your buttocks off the edge of the chair, while pushing your legs forward in front of you and holding the edge of the chair with the palms of your hands, fingers pointing forward. Lower yourself down off the front of the chair and lift yourself up.

Exercise Using a Chair: Abdominals

Lie down on your back and hoist your calves up on a chair or bench. Hold your hand lightly on your temples (don’t be tempted to pull on your head or neck) and lift your back and head off the ground by crunching up your stomach muscles. Repeat until you start feeling your abdominal muscles burning. Rest a minute and repeat. About 20-30 repetitions should do the trick.

Jumping Rope—$15-20

Jumping rope is a great aerobic exercise and has the added advantage of being performed inside and in confined spaces. Basic exercise jump ropes are inexpensive ($10-20), but you can go even cheaper by buying braided polyester rope and taping the ends up with duct tape. Start with five to 10 minutes of jumping between other exercises. As you get the hang of it, vary things up by jumping with one foot only.

How to Use Your New Home Gym

All exercises using this equipment follow the same principles as any strength training program. Execute the movements slowly and in a controlled fashion to minimize the risk of injury. Start by doing the program three or four times a week to allow a day of recovery between each. Increase the resistance, volume, or length of time progressively. Stick with it and you’ll soon see and feel the difference without the strain on your back pocket.

More Resources

Now that you have an affordable home gym and have learned how to use it properly, find out more simple ways to stay in shape.

• Learn the basics of cardio exercise. 
• Find out how to stretch properly. 
• Get info on how to eat right before and after exercise. 
• Read reviews of all the major diets to find out which one is right for you.