Try This Fun Toilet Paper Home Workout That You Can Do With Your Kids (Or Your Lockdown Buddy)

by | Apr 3, 2020 | Workouts

Getting bored with no-equipment exercise? It’s time to unlock that stash of toilet paper you’ve been hoarding and add some excitement to your home workouts. While you can absolutely get an excellent workout using no equipment at all, you’re more inclined to stick with regular exercise if you find your workouts fun and exciting. And if working out using just your body is starting to feel repetitive, introducing a prop can be a game-changer.

The Toilet Paper Workout

This workout is designed for two or more people to do together, but you can adapt it if you live alone. If you have kids, it’s a fun family activity to keep you all active (and tire those little ones out!) during lockdown. You’ll need: 2 rolls of toilet paper per person, a wall and a timer (like the stopwatch on your phone).

Start with a warm-up: Do 10 reps each of arm circles, leg swings, wrist circles, ankle circles and nodding and shaking your head slowly and with control. Then grab your toilet rolls and move onto the main workout.

READ MORE: How To Stay Motivated When You’re Working Out At Home — Tips From A Personal Trainer

Main Workout

The workout uses supersets — that means two different exercises that you do back to back without rest. Do each superset for the number of rounds indicated. You can rest briefly if you need to, but try only to rest during the dedicated rest breaks.

Watch the video…


Rounds: 5

REPS: Do as many reps as you can of exercise 1a in 30 seconds, then immediately do as many reps as you can of exercise 1b in 30 seconds. That’s one round. Do 5.

1a) Toilet Paper Squat to Throw

No partner? You can adapt this exercise into toilet paper wall balls: Stand facing a wall, holding the roll at your chest. Squat down. As you stand, throw the roll against the wall high above your head. As you catch it, squat down again. That’s one rep.

Odd number of workout buddies? Every second person gets a toilet roll. Stand in a circle and pass to the right.

1b) Toilet Paper Toe Taps  



Rounds: 4

REPS: Do 10 reps of exercise 2a, then immediately do as many reps of exercise 2b as you can in 30 seconds. That’s one round. Do 4.

2a) Toilet Paper Sit-ups 

2b) Run Through Toilet Rolls  



Rounds: 4

REPS: Do as many reps as you can of exercise 3a in 40 seconds, then immediately do as many reps as you can of exercise 3b in 20 seconds. That’s one round. Do 4.

3a) Toilet Paper Bear Crawls

3b) Fast Feet 




REPS: Hold exercise 4a for 45 seconds, then immediately do 6 reps of exercise 4b (3 on each side). That’s one round. Do 4.

4a) Toilet Paper Wall Sit

4b) Burpees Over Toilet Rolls 

Make this one easier by stepping your feet in and out instead of jumping them. You can also hop over the toilet rolls one foot at a time. Make it harder by doing chest-to-floor burpees.




REPS: Do as many reps of exercise 5a as you can in 30 seconds, then immediately do 10 reps of exercise 5b. That’s one round. Do 5.

5a) Russian Twist Toilet Paper Pass

No partner? No problem! Use two toilet rolls. Start with both of them on one side of your body. Twist to grab one and move it to the other side. Twist to grab the other one and stack it on top. Then move them back again. Keep going.

If there are more than two of you, sit in a circle. Each person gets their own roll. Pick up on the right and pass to the left.

5b) Toilet Roll Starfish Sit-Ups




REPS: Do as many toilet paper sideways sprints as you can in 20 seconds, then rest for 10 seconds. That’s one round. Do 4. Be very strict with your time-keeping on this exercise — 10 seconds’ rest only! If you suffer from lower back pain, don’t bend down to touch the toilet rolls. If you don’t, you must touch them.

Finisher exercise: Tabata Toilet Paper Sideways Sprints


We recommend ending your workout with at least ten minutes of stretching. Try doing these yoga stretches for your lower body followed by this upper-body stretch routine.

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