- POPSUGAR Australia
- Fitness
- This Is the 30-Minute Full-Body Workout I've Been Doing Using Just My Coffee Table
This Is the 30-Minute Full-Body Workout I've Been Doing Using Just My Coffee Table
by
jenny sugar
POPSUGAR Photography / Jenny Sugar
My gym closed due to the pandemic, so I’ve been getting creative with workouts at home that are effective and quick (since I’m juggling working from home and taking care of the kids), and most importantly, they have to be fun! While the kids were having their Zoom class meetings one day, I looked at my coffee table and realized I could use it like one of the wooden boxes at my gym.
Here’s a 30-minute workout I’ve been doing, and all five moves utilize my coffee table. This workout involves lots of jumping to get my heart rate up and work my lower body, but there are also some challenging plank exercises as well to strengthen my upper body and core.
I ran this workout by ACE-certified trainer and weight-loss health coach Rachel MacPherson, and she said, “This workout provides both strength and cardio so you’re really making the most out of your time.” During the working cardio phases, MacPherson said, “Never sacrifice form for speed, but do push yourself in order to really take advantage of the cardio phase of the workout.”
The box jumps and elevated lateral plank walks in this workout are pretty advanced, so for the box jumps, MacPherson said to make sure you’re landing softly. I actually step down one foot at a time instead of jumping both feet down to reduce the impact on my joints. If box jumps are too hard, do jump squats as listed below, or she said “take it even further down to bodyweight squats if you need to.”
For the elevated lateral plank walk, MacPherson said, “This is an advanced move, but it is so worth it.” Just be sure to pull the shoulders away from your ears and keep your neck long to avoid shoulder or neck strain. She added, “Stay strong and push through your hands, fully extending your arms from your shoulders and bracing your core.”
I can’t stress this enough – make sure your coffee table is sturdy! You can also use a box if you have one or a sturdy bench, but if you don’t have those, check out the bodyweight modifications in the right column listed below.
Related: I Walked 6 Miles a Day to Cope With Stress – Here's What Happened After 2 Weeks
30-Minute Coffee Table Workout
Equipment needed: a sturdy coffee table, box, or bench
Directions: After warming up for five to 10 minutes (I did Cat Cow, Down Dog, Up Dog, and jumping jacks), perform each exercise for 40 seconds followed by a 20-second rest. At the end of this round, rest for one minute. Complete six rounds total for a 30-minute workout. Finish with this 10-minute stretching routine.
| Living Room Workout | Bodyweight modifications |
|---|---|
| Side-to-side bench jump over | Plank bunny hop |
| Box step-up | Alternating forward lunge |
| Elevated lateral plank walk | Lateral plank walk or plank with shoulder tap |
| Box jump | Jump squat or air squat |
| Incline push-up | Push-up |
Related: I Did 7 Minutes of Hip Stretches Every Day; After 2 Weeks, My Body Felt Completely Different
POPSUGAR Photography / Jenny Sugar
Side-to-Side Bench Jump Over
- Stand to the right side of your coffee table. Place both hands on the outside edges.
- Keeping your feet together and your arms straight, jump over the table to the left side.
- This counts as one rep. Keep going for 40 seconds. Rest for 20 seconds.
POPSUGAR Photography / Kat Borchart
Box Step-Up
- Place your right foot firmly on the table with your left foot directly under your left hip.
- Step up, straightening your right leg, bringing both feet completely onto the table. Slowly bend your right knee, lowering the ball of your left foot back to the ground, keeping your right thigh engaged. Repeat with the left foot. This counts as one rep.
- For a more advanced version, you can kick the left knee up as you step up.
- Complete as many reps as you can in 40 seconds. Take a 20-second rest.
POPSUGAR Photography / Jenny Sugar
Lateral Handstand Walk Using a Box
- Place your hands on the floor in front of your coffee table or box. Step both feet on top of the table so your hips are over your shoulders and you’re in an upside down “L” shape.
- Step your left hand a few inches to the left, then your right, and continue walking around the table, keeping your toes resting on top of the box.
- Stand up and take a break if you need to or walk around the box in the other direction.
- Take as many steps as you can in 40 seconds. Take a 20-second rest.
POPSUGAR Photography
Box Jump
- Stand with your feet slightly wider than hips-width distance apart in front of a sturdy coffee table.
- Bend your knees and swing your arms back.
- Jump onto the top of the table with both feet, swinging your arms forward to give you a little momentum.
- Step one foot at a time back to the floor, or jump down softly with both feet.
- This counts as one rep.
- Do as many box jumps as you can for 40 seconds, followed by a 20-second rest.
POPSUGAR Photography
Elevated Push-Up
- Start in a plank position with your hands on the top of the coffee table.
- Pull your abs in and squeeze your glutes to stabilize your core. Inhale and bend your elbows to lower your head toward the table; exhale, pulling your navel to the spine, and straighten your arms, returning to plank.
- Too easy? Flip your body around so your feet are on the table and do push-ups this way.
- Complete as many push-ups as you can in 40 seconds, followed by a 20-second rest.