How To Get Fit Without A Gym!
How To Get Fit Without A Gym!
So you want to get fit but it is too expensive to join a gym, you don't have one near you, or you are too intimidated. What do you do? Well for starters, sitting at home feeling sorry for yourself is NOT an option. You can absolutely get fit & healthy from home, you just need to do the right exercises! If you have ditched the gym for good, these tips will help you to get fit from home:
Create Your Own Mini Bootcamp
This is so much fun! You don't need to spend money on weekly bootcamps that you struggle to get to, create your own mini workout that you can follow whenever suits you. You can complete this before or after work and even rope in a friend to do it with you. The best bit is you don't need a lot of room or equipment - just you and your bodyweight. An example circuit is 10 burpees, 15 push ups, 20 jump lunges, 30 commandos, 40 mountain climbers, 50 ab bikes. Repeat this twice. You can time yourself each time you complete the whole circuit and write it down on a piece of paper, this way you can compare your results as the weeks go by!
Go For a Hike
So many people underestimate the power of the great outdoors! I much prefer walking outside than on a treadmill which can get real boring, real quick. If you are worried about going for a hike alone, see if there are any groups or tours you can join in with, or bring a friend. The incline and rocky terrain is a great way to work out all your leg muscles. Plus, there is no better feeling than reaching the lookout or end of the trail, particularly if there's an amazing view!
HIIT stands for High Intensity Interval Training, which involves short intervals of high intensity cardio (such as running as fast as you possibly can), which you break up with intervals of low intensity cardio (just a casual walk or even rest). The awesome thing about HIIT is that it burns a ton of calories per minute of exercise, your heart is beating faster, and you are sweating more in comparison to a regular jog or run. You also continue to burn fat even AFTER you finish your workout. Want to know how this happens? Basically, it involves excessive post-exercise oxygen consumption and acute hormonal response. These fancy terms are a way of saying that your body can rely on fat as a source of energy while your body repairs muscle tissue and returns nutrients back to your cells. This is known as the 'after burn' effect of HIIT, which is said to burn up to 3 times as much fat as regular jogging. If I have your ears perked up and you NEED to know how to do it, here is my example: sprint as fast as you can for 30 seconds, followed by a 30 second rest. These are your intervals and should be repeated for 10-15 minutes depending on your fitness level. You can do this once or twice a week outside by going to a nearby park or oval and setting up points to sprint to and fro, using your watch as a timer. I sell the Polar FT4 in my online store which is an awesome heart rate monitor in addition to being a timer. See it here.
Pump Out Your Housework
Put the lean into clean while you turn your usual household chores into a heart-pumping workout. The trick is to pick chores that will burn a higher amount of calories - such as vacuuming, mopping, window washing and bathroom cleaning. Crank the music and put your back into it (you can do it!). Add in some lunges or squats and you have an amazing workout that kills two birds with one stone!
Countdown Your Reps
If you struggle to reach a certain number of reps because you get bored or tire quickly, try counting down instead of up. For example, if you have 10 burpees as a part of a circuit, starting counting backwards from 10 instead of upwards from 1. You'll be surprised as to how big a difference this small change can make from a motivation perspective!
Try Cycling or Swimming
Swimming exercises the whole body including the heart and lungs, making it an awesome low impact cardio activity. It can be quite cheap if you find a local outdoor pool to attend once a week in summer and is an awesome alternative if you are one of those people that hates running. Thirty minutes of steading swimming can burn up to 200-300 calories. An even cheaper alternative to swimming is cycling. Buy a bike once and you will get years of use out of it. Cycling increases your overall fitness and gives you great tone in your legs and bum.
Start Plyometric Bodyweight Training
My training guides are perfect for those of you who don't want to join a gym and are also short on time. It incorporates three 28 minute resistance sessions, and 2-3 sessions of fast-paced walking (lasting approximately 40 minutes), and one long stretch session each week. As you progress, you switch this up the fast-paced walking with some HIIT. If you don't have weights, I have a list of substitutes you can use which are easily found around the house. I have found that in order to achieve a fit, strong, and toned body, these types of exercises can produce some fantastic results. You can purchase my guides here.
* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.