5 Ways to Get Fit Without Using a Gym

Tired of the same cardio equipment at your gym? You’ve tried treadmills, ellipticals, and group classes, but nothing seems to hold your attention. Even worse — you’re paying to go there. The good news is that you don’t need to exercise your wallet in order to get a good workout. There are a ton of workouts you can do that only require you and a pair of shoes. Even better? You’ll get great results. Here are five gym-free workouts guaranteed to help you work up a sweat.

1. Create your own boot camp

The title doesn’t make it sound like a ton of fun, but the workout itself is. You can mix exercises enough to prevent yourself from getting bored, and you don’t need to leave the comfort of your house (unless you want to put sneakers on and head outside for some fresh air.) Health recommends this circuit:

Jumping Jacks
Lunges
High Knees
Push-ups
Tricep dips (using a bench, curb, or something else similar at your house)
Sit-ups

Do each exercise for 60 to 90 seconds, resting in between sets as needed. Try to do the whole circuit two or three times, and feel free to switch around the order.

2. The on-the-go cardio workout

Expect to build muscle and elevate your heart rate in as little as 24 minutes. Inspired by a Women’s Health workout, perform the following four exercises in order and complete a total of four rounds.

Squat Jump: Stand with your feet hip-width apart and bend your knees to lower your body into a squat. Pressing through your heels, straighten your legs while you jump off the floor. Upon landing, immediately lower into another rep and continue for 30 seconds. Take a 15-second breather and move on to move two.

Bear Crawl: “Start on all fours, back flat and core tight, then slightly lift your hips to raise your knees off the floor. Walk your right hand and left foot forward, then your left hand and right foot; continue crawling forward quickly for 30 seconds, then rest 15 seconds,” Women’s Health says. Repeat, crawling backward and move on to the third move.

Clock Lunge: Step forward with your right foot and lower into a lunge. Return to start and then step to the right and lower into a side lunge, making sure to keep your left leg straight. Return to your start position, then step your right foot back and lower into a reverse lunge. Return back to start. That counts as one rep, and you should continue this move for 40 seconds switching sides and repeating. Rest for 15 seconds.

Inchworm with Pushup: For your final move, you’re going to place your hands on the floor in front of you with your legs straight. Then, walk out so your body is in a straight line and complete a pushup. Slowly step your feet toward your hands, keeping your legs straight. Finish by standing — that’s one rep. Repeat for 30 seconds, rest for 15, and return back to the first exercise.

3. Yoga

The practice of yoga only requires two things — your body and a mat. There are a ton of online yoga workouts available that demonstrate the poses or provide them in video form, Health writes. Try Yoga Download and Yogis Anonymous for a great selection of yoga workouts to get you started.

4. NHS Choices routine

NHS Choices has created a workout that takes 10 minutes, burns calories, sheds pounds, and boosts energy levels. Begin by stretching, and make sure to end your workout with a few minutes of stretching as well.

Rocket Jumps: Do two sets of 15 to 24 reps. Start with your feet hip-width apart, legs bent, and your hands on your thighs. Jump up and drive your hands straight above your head while extending your body. Land softly, reposition yourself, and repeat.

Star Jumps: This exercise requires two sets of 15 to 24 reps. Stand tall with your arms to your sides and knees slightly bent. Jump up, extending your arms and legs out (in the shape of a star.) Land with your knees together and hands by your side.

Tap Backs: “To start tap backs, step your right leg back and swing both arms forward and repeat with the opposite leg in a continuous rhythmic movement. Look forward and keep your hips and shoulders facing forward,” according to NHS Choices. “Don’t let your front knee extend over your toes as you step back.” Do two sets of 15 to 24 reps.

Burpees: Your final move in this series will require two sets of 15 to 24 reps. Start from a standing position and drop into a squat with your hands on the ground. Kick your feet back into a push-up position and jump your feet back into a squat, while jumping up with your arms extending overhead.

5. Walk

This workout lets you slim down and strengthen your heart, Woman’s Day writes. All it requires is a place where you can walk and a pair of tennis shoes.

Begin by walking at a moderate pace for one minute.
For minute 2, walk at a brisk pace (it should be difficult to carry on a conversation.)
Walk at an easy pace for two minutes.
For minute 5, bring your pace back up to a brisk walk.
Settle back in to an easy pace for minutes 6 and 7.
You guessed it, bump it back up to a brisk pace for minute 8.
Use your last two minutes to walk at an easy pace.

Original post found at:

http://wallstcheatsheet.com/life/fitness/5-ways-to-get-fit-without-using-a-gym.html/3/

P.S. Now that the weather is getting warmer for those of us in the northern parts of the country (US), it’s time to get outside again. There is always a park or high school track close by where you can get in an early morning walk/jog/run.

P.P.S. Visit exercises for diabetics today for exercises you can do right in the comfort of your home.