There are gym freaks, gym rats or whatnot people obsessed with fitness call themselves. There are also those who think they don’t belong in the gym. Workout at a gym just doesn’t work for them. This doesn’t mean that fitness is not on their mind, it’s just the idea of going to a gym doesn’t suit them.
It could be the hesitation to exercise in front of others, being on a budget or paucity of time—these reasons do come in way of getting fit. But the good news is that you can stay fit and healthy by exercising at home or adopting alternate methods of exercising.
From equipment-free exercises that use only your body weight for resistance to high-intensity cardio routines that get your heart pumping without a treadmill, the options are limitless. Let’s take a look at them.
Take up cycling
Due to multiple health benefits, cycling is among a selection of forms of exercise which is recommended as being a healthy way to cut your risk of developing major illnesses, such as heart disease and cancer.
Cycling combines physical exercise with being outdoors and exploring new views. You can ride solo—giving you time to process worries or concerns, or you can ride with a group which broadens your social circle.
The resistance element of cycling means that it doesn’t just burn fat: it also builds muscle—particularly around the glutes, hamstrings, quads, and calves. Muscle is leaner than fat, and people with a higher percentage of muscle burn more calories even when sedentary.
Cycling raises your heart rate and gets the blood pumping around your body, and it burns calories, limiting the chance of your being overweight.
It only takes 15 minutes of regular yoga to get in shape and to see the changes in your body.
Daily yoga practice will help you stretch and tone your body muscles. Popular asanas like the plank will simultaneously work on strengthening your arms, legs, shoulders, and abs. You don’t have to be super flexible to practice yoga—the beauty of yoga is that it can be practised at all levels of ability.
A few minutes a day practising asanas such as the warrior or the downward-facing dog will soon make you really feel the difference in your flexibility, whether you’re pretty bendy already or not.
Yoga helps in losing weight even if you are not a pro at it. This is because an everyday gentle yoga practice fuels the metabolic system and helps burn fat, leading to weight loss. Daily yoga can also help restore the hormonal balance in your body, which can normalise your body weight.
Take advantage of free workout videos
Workout videos are incredibly convenient. These routines give you a lot of flexibility, as you can do them virtually anywhere, without equipment or a gym. Even if you travel frequently, online workout videos are incredibly accessible. With videos, traffic is never an issue. Neither is parking, weather or a crazy schedule—after all, the web gives you 24/7 access to online workouts—you can do them whenever you want.
You only need a small space and internet, which of course is not a problem!
Walk when possible
Walking is the most underrated exercise. Choose to walk for small distances for which you otherwise take your car. It is not always a planned exercise in your routine. It can be a walk to the nearby store or a friend’s home. If you want to make it fun, turn walking into a fun social event by inviting your friends or co-workers along for a weekend stroll.
Take the stairs
Elevators are great when you’re going to the tenth floor, but taking the stairs whenever it’s possible can make a big difference in your health. You can even walk up and down the stairs of your own house or apartment building to add a bit of exercise to your day. Did you know that climbing stairs burn more calories per minute than jogging?
Get some basic fitness equipment
Light dumbbells, a stability ball, and jump rope can all be used for a great workout at home. If you can’t afford the equipment, ask family or friends if they have any workout equipment lying around that they’re not using.
This can actually get really fun. Think of items around the house that weigh more than a kilogram, but are easy to hold on to. Use them as weights by doing curls or squats. You can also use furniture as exercise equipment; try box squats or step-ups on chairs. Get more ideas from these mini workouts!
Reduce your overall sitting time
If you work a job that keeps you sitting at a desk all day, don’t go home and immediately sit down on the couch. Your body needs movement to stay flexible and burn excess calories.
Try going for a walk after work, or spend some time taking care of tasks around your home or garden that require you to be up and moving around. Active tasks could include things like folding your laundry, making the bed, washing and putting away the dishes, and picking up clutter around the house.