Home Workout Using A Box

Improve your daily home workout by using a box. It is a convenient exercise equipment that can be easily modified to increase intensity of your workout and get overall fitness.

Exercising with a box is also called Plyo Box. Plyo is short for plyometric exercise. It is used in some gyms but can be successfully used at home. It can also be replaced with a low table, a suitcase, or a staircase. A box is a wonderful and simple piece of exercise equipment that can add variety to your home workouts. 

Winter will be over our heads very soon, making it difficult to do outdoor exercise. Fitness enthusiasts can find any excuse to workout outdoors, as it is a great way to de-stress. But home workouts can be easily accommodated in terms of budget and time. 

So why not try exercising using a box at home to improve fitness. 

Disclaimer: All content in this post is for general health information only. Please consult a specialist physician before trying any new exercise, diet, or health advice. There are no affiliate links attached to this post. 

What are the benefits of using a box to exercise?

The box works like an elevated equipment to provide extra support as well as increase the challenge of the workout. It is somewhat similar to step-up exercise equipment. The step-up is used for low-impact exercises.

It is only a support and can be used for testing muscle strength and balance for people recovering from a leg injury. A box works not just as a support but is also great for cardio, strength, stretch, balance, coordination, and flexibility.

When using a box, you can do many variations of exercises. A square box gives an opportunity to use all four sides for exercise. You can exercise facing the box, away from the box, or even sideways. 

You can do jumps on and over the box. You can do side step-ups and jumps. Doing different variations of box exercises has many benefits.

• Improves blood circulation
• A great lower body workout
• It can be easily modified for many variations
• Budget-friendly
• Easily available
• Tones legs
• Strengthens muscles, bones, and hamstrings. 
• Improves balance
• Builds core strength
• Improves overall stamina

What type of box should be used for exercise?

When doing exercise, choose a box that is easy to jump onto without losing balance. The height of the box should not be too high or too low for you. The box should not be hollow or have wheels.

It should be sturdy and stable. A wood box is best for plyometric exercises, though you can also use a small table as long as there’s no danger of the table lifting up from the opposite side as you put your foot on it. 

I use the cloth storage box that I bought from a nearby store. I have often used it as a desk table during lockdown while I was working from my bed. And during my ACL recovery, I used it to do step-up exercises as recommended by my physiotherapist.

You can also use wooden or cement stairs, which are an excellent elevated surface for a daily workout. I wouldn’t recommend a low couch or a low floor bed because it may not be that stable because of its structure. 

I would also recommend wearing cushioned and comfortable shoes while using a box to exercise. 

Who should avoid doing box exercises? 

If you have weakness in your bones, you should avoid doing box exercises. If you hear your joint clicking or making any sound while doing any exercise, then stop immediately and consult an orthopaedic. 

Here are 8 exercises you can do using a box at home to improve your fitness. 

Warm up exercises:

10 to 20 Jumping Jacks

10 to 20 Oblique Crunches on each side

Exercises facing the box:

Step-ups 

Step-up exercise on a box is a very good warm-up. Stand in front of the box. Step on the box with right leg and then with left leg. Likewise, get down first with right leg and then with your right leg on the floor.

Another variation of this exercise is to first step on the box with the right leg. Find your balance and step with the left leg into a high knee, reaching ninety degrees. Step down from the box with the left leg, and then step down with the right leg. 

Repeat for 10 to 20 reps.

Step up and back lunges

Step-ups and back lunges are good variations on the basic step-up exercise that target the glutes and hamstrings. Stand in front of the box and step up on the box with your right leg. Step up with the left leg and lift the left leg to ninety degrees. As you get back down, place your left leg back into a lunge. Come back to the starting position. 

Repeat for 10 to 20 reps.

Burpee jumps

Burpee jumps are the classic jumps because of which box exercises became popular. Stand in front of the box and do a mini squat in preparation for jumping. Jump on the box without staggering and keeping your balance. Jump back down. 

Repeat for 10 to 20 reps.

Pushups

Pushup variation using the box is easier to do than a pushup on the floor. Place your hands on the box. Step back a few feet away, keeping the hands on the box. Keep your feet hip-distance apart. Bend your elbows, keeping your back and hips straight. Straighten your elbow. 

Repeat for 10 to 20 reps.

Exercise facing away the box:

Box squat or sit to stand exercise

The box squat or sit-to-stand exercise is a low-impact exercise that anyone can do. Stand with your back to the box. Lift your arms straight in front of you. Keeping your back straight, squat over the box, and then come back to the starting position. 

Repeat for 10 to 20 reps.

Tricep dips 

Triceps dips are usually done in the gym, but with a box or any support, you can easily do them at home. Stand with your back to the box. Squat down to hold the edge of the box with both hands. Stretch your legs forward. Straighten your elbows and dip down, keeping your back straight. 

Repeat for 10 to 20 reps.

You may also like to read: Triceps with Dumbells

Bulgarian split squat

Bulgarian split squat exercise is very helpful in improving flexibility. Stand with your back to the box. Keep one foot on the box. Keeping your back straight and hands on your waist, squat down into a lunge.

Repeat 10 reps with each leg.

Glute bridge

Glute bridge is an amazing exercise for all ages. Lie down on the floor with your feet on the box and knees bent. Place your arms straight on the floor for support. Lift your hips up, hold for 5 counts, and then bring your hips down.

Repeat for 10 to 20 reps.

I hope these exercises help you stay fit and healthy while staying at home.

References

17 PLYOMETRIC BOX EXERCISES YOU NEED TO BE DOING, ARTICLE | PATRICK BROWN

https://www.smai.com.au/blogs/news/best-plyo-box-exercises

6 Plyo box Exercises For All Fitness Levels – Effectively Tones Body, Madhura Mohan Posted on May 05 2022.

https://asitisnutrition.com/blogs/health/6-plyo-box-exercises-for-all-fitness-levels-effectively-tones-body