7 Ways to Stay Fit Without a Gym Membership
There are many reasons why you may find it difficult to make it to the gym regularly. For some of us its lack of motivation, or perhaps intimidation by others at the gym. For others it may be the high gym costs or not finding the time after or before a long work day.
The good news is that there are some simple exercises that you can incorporate into your daily routine, where you are at home or busy on the go.
These exercises will allow you to work out at your own pace without being concerned about other people around you. You can incorporate these in the comfort of your home, which allows more flexibility.
1. 30 Minute Daily Walk
The most enjoyable form of exercise! Begin with a calming 30 minute walk on a flat surface each day and then increase it up to a 30 minute power walk, incorporating hills. The great about going on a walk as rather than walking on the treadmill is that you can change up your route every day so it doesn’t gets mundane.
2. 30 Day Squat Challenge
It might seem like a drag in the beginning however a 30 day squat challenge is achievable. You can build up the strength in your muscles slowly and while the first 3 days can be tough, by the fourth day it starts to get easier – although the number of squats are increasing. Squats are fantastic because they not only get your pulse racing but they firm up your legs and buttocks as well. Try squatting in front of a mirror to ensure that your posture is proper.
3. 20 Daily Leg Lifts
Leg lifts are an excellent way to keep your body in shape, especially your thighs. You will feel a burning sensation with this exercise however you don’t have to overly exert yourself. They can be completed in ten minutes a day.
Stand with your feet together, while spreading your arms out wide and straight. Keep your left foot firmly on the ground, lift your right leg to the side very slowly. Hold in that position for a second and then bring the right leg back in to meet the left. Do this without letting your foot rest on the ground. Repeat this 9 times and then do the same on the opposite leg 10 times.
4. Skipping
Skipping isn’t just for children! Skipping is a great exercise to keep you fit and healthy. It gets your heart racing and burn calories. It also provides a workout for your legs, butt, shoulders and arms.
Skip continuously for 2 minute intervals at a time, repeating between 5-10 times. Make sure you are swinging the skipping rope with your wrists and not your arms. Skipping ropes can be brought anywhere, so you can skip when you’re on the go.
5. Dance!
Make yourself a playlist that you cannot resist dancing to and get your groove on for 15 – 30 minutes each and every day. Dancing is one of the most fun, feel-good exercises you can do . If you put enough effort in, you will start to notice am improvement in your energy levels and happiness as well.
6. Climb stairs!
Want to take your fitness to new level? Literally.
Climb a flight of stairs! You will increase your heart rate, burn fat, and build your glutes, hamstrings, quadriceps. All you need is a staircase with about 15 steps, indoors or out and perhaps some motivating up-beat music!
Here are 3 great ways of exercising on your stairs:
Varied Pacing
Climb the stairs slowly, while you keep your shoulders back and look ahead, then walk down. Repeat three times. Next, run up the stairs, then walk down. When going down, put most of your weight on your heels so that your glute muscles (rather than your knees) absorb the impact. Repeat three more times.
Step-Up to Reverse Lunge
Face the stairs with your left foot on the second step and your right leg behind you on the floor.
(A) Lift your right knee to your chest, then step back to the first position.
(B) Step down to the floor with your left leg, positioning it behind your right, then do a lunge (with your right knee directly over your ankle). Step back up, left knee to chest, and then return to the starting position. Do 12 on each side.
Triceps Stair Dip
Sit on the edge of the second step with your arms at your sides. Pressing down on your hands, lift your buttocks slightly off the step. Extend your legs, while you rest your heels on the floor.
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