Exercise is a daily commitment to working the body and pushing it to the limit. The best part of this time commitment is that you can take your workouts home. Let’s look into the perfect at-home workout with just a backpack, yes a backpack, and how you can reach goals using this simple piece of equipment.
A backpack is a common item that many people have in the home. It is a sturdy carrier and can handle various objects that can add resistance. For this, adding a backpack at home can help you to workout, but without the clutter of dumbbells and equipment taking up your space. 
What is a Workout with a Backpack?
A backpack is a bag that is worn on your back and is that item you took with you to school every day. Since they are good at carrying books and other items, a backpack can be a great addition to any workout. Here are some perks of using a backpack with your next at-home workout.
- Helps to add functional strength throughout the body and core.
- Works anterior muscles to support a proper posture. As resistance tacks on in the posterior aspect, the anterior muscles need to contract to stabilize posture.
- Works the posterior muscles to allow for a neutral, upright spine. Similar to anterior muscles above, the posterior muscles need to contract to resist the posterior weight from dragging the body backwards. These posterior and extensor muscles help to maintain an upright position and are essential in your posture.
What are the Benefits of At-Home Workouts?
When you take your workout to your home, you allow your program to have another element that can help you achieve daily success. Busy lifestyles, schedules, and long days can have an effect on whether or not you end up at the gym for the day. If you struggle with scheduling your workouts, consider at-home workouts to help get a little more activity in your day. 
How Much Space do you Need to Workout at Home?
In essence, you don’t need a great deal of space, so long as you have an area to perform some basics. Here are some considerations when setting up your at-home workouts.
- Exercise Selection. The exercises you choose play a huge role in the space you need. If you want functional, HIIT workouts, you may need to spread out. If you want isolation or bodyweight training, then you can easily manage in a small space.
- How Much Space Do You Have? It’s funny to ask yourself this, but determining the space you need for an at-home workout depends on what you’re working with. If you have the extra space in your home, then you are more than set. If you live in a studio, it’s definitely manageable with some planning.
How Do You Add Weight to a Backpack?
If you have your backpack and are ready to go, now you need to add your weight. Here are some pieces of information to consider for adding weight to your backpack.
- Get a durable backpack. This bag is going to need to hold weight, manage jumps, and withstand frequent body shifting. Look for an option that is durable, with clips, straps or suspended, and comfortable.
- Find a layer of padding. A sweatshirt should suffice or small blanket, but add this part on the backing portion that rests on your back.
- Add weight. This part is tricky, as you can add bumper plates, dumbbells, sand bags, water bottles, or anything that won’t break and fits into a bag. Weight plates are easiest and should remain nicely in the bag.
What Exercises Can Be Performed At-Home with a Backpack?
Adding a backpack to your at-home workout is simple for a large majority of bodyweight exercises. Because a backpack hangs on your back, there may be an awkward adjustment and changing of the straps to ensure it doesn’t wobble around. Here are some exercises you can do while wearing a backpack.
- Push-ups
- Burpees
- Squats
- Lunges
- Bicep curls
- Triceps extensions
- Weighted crunches
- Calf raises
- Planks
- Mountain climbers
- Prone back extensions
- Dips
While these are simply suggested and common exercises that can be added with a backpack workout, give any at-home exercises a chance with a backpack. To substitute out your exercise for one that can be done with a backpack, simply replace the dumbbell, barbell, or resistance band with the weighted bag and perform it as usual. You may be surprised, but backpack workouts are tough.
The Perfect At-Home Workout with Just a Backpack
The perfect at-home workout is going to be heavy on HIIT-style exercises. For this workout, consider jumping to create tension by resisting momentum. Here’s the perfect at-home workout to try using just a backpack.
- 30 second jumping jacks.
- 30 second plank.
- Squats 3 sets of 15.
- 10 burpees.
- Weighted crunches (backpack moves to the chest) 3 sets of 15.
- Single arm bicep curls (holding the bag or using the straps) 3 sets of 15 each arm.
- Single arm triceps extensions 3 sets of 15.
- 30 second plank.
- 10 burpees.
- Repeat as necessary to increase the workout volume, but it should last 20-30 minutes from the start.
What’s the Big Deal About Backpack Workouts?
While exercising at home can be an easy way to workout when you are strapped for time, adding a backpack can help to elevate the activities. Backpacks offer unstable resistance that makes your muscles work in an entirely different way, which can be welcoming when you run into a plateau.
What’s more, a backpack is a fun tool that can be used to tack on the weight and try the muscles in a way you may not have tried before. Gym workouts sometimes use weighted bags for functional HIIT training, but backpacks help to take this effort to a next level.
Conclusion
Backpack workouts have been gaining popularity for years now due to their simplistic and minimalistic methods. Simply add weights or items that contain enough weight to elevate any bodyweight workout.
Looking for a new way to work your muscles? Add weight plates in a sturdy backpack and perform the exercise as usual to gain the most benefits. Consider the information above to help guide you to this fun trend and give it a shot the next time you take your workout home.
