The lockdown has shown us that it is possible to exercise and stay fit at home. In fact, many may continue home workouts even after the threat of pandemic is over.

With this in mind, I thought about writing a series that would help you in not only setting up your own home gym, but also guide you through a few workouts using your new gear.

Today’s piece is about the equipment. We want your home-gym to be economical, space-saving and supremely effective. Let’s look at only those items that fit the bill:

1. Yoga mat: Invaluable. Any exercise that requires you to kneel is a torture on your knees without the mat. Floor exercises without it can get very uncomfortable. Get the thickest possible mat, which matches the dimensions of your body. An 8mm yoga mat will set you back by about Rs 1,700.

2.Resistance bands: One of the most versatile fitness aids around. They are great for resistance training and can also assist you with difficult body weight training exercises such as pull-ups and push-ups. A pair of 15kg resistance bands will cost you about Rs 1,200 at most.

3. Chin-up rod: A chin-up rod can be fitted on any wall. A great aid for chin-ups and pull-ups, it can also be used to perform advanced abdominal exercises such as hanging leg raises. It’s great for developing back muscles and overall upper body strength. A wide variety of chin-up rods is available starting from Rs 1,200.

4. Kettle bells: A great workout tool as not only can they be used for resistance training, but also for cardio training. Depending on the workout, they may be used to build speed, endurance and strength, all at the same time. Its design makes the kettlebell far more ergonomic than a standard dumbbell. Its disadvantage is that the weight is not adjustable (unlike with some dumbbells) and to progress further, heavier bells are needed. A 6kg plastic kettle bell (ideal for beginners) starts at around Rs 600 per piece. Cast iron ones are slightly more expensive but more durable.

5. Punching bag: A punching bag workout is a great calorie burner and stress buster. But using it will require some guidance from a kickboxing coach. I think it’s a great alternative to running on a treadmill or stationary cycling. A punching bag workout can also be finished in just 9 minutes, ideal for people with time constraints. A 5 ft punching bag, including stand and installation, will cost about Rs 5,000. Gloves start at about Rs 600 per pair.

It is clearly possible to bring home a great fitness experience with minimal gear and expenses. In the next few articles in this series, we will look at several workouts that can be performed using this equipment.

Always consult a professional before starting on a workout.

The writer, a martial arts and fitness coach, is the founder of Mike’s Martial Arts, a Calcutta-based martial arts and advanced functional fitness studio. Contact: mayukhpb@yahoo.co.in