How To Stay Fit Without A Gym Membership
By Orla, September 16, 2016
There are lots of reasons why the gym isn’t the best fit for everyone; lack of motivation, being intimidated by gym buffs, lack of money for membership, general hatred of exercise…the list goes on.
Luckily, you can easily incorporate some simple exercises into your daily routine, at home or on the go.
There are some great benefits to not signing up to a gym as well – it won’t cost you a leg and arm, you can take things at your own pace without worrying about others around you, you can do it from the comfort of your own home and you can be more flexible with when you exercise.
1. 30 Minute Daily Walk
The most classic form of exercise! Start with a leisurely 30 minute stroll on flat surfaces each day and build it up to a 30 minute power-walk incorporating hills and flat land.
You might just surprise yourself and build it up to a 30 minute run each day, taking it at your own pace.
What’s great about going on a walk as opposed to slaving away on the treadmill is that you can switch up your route every day so it never gets boring.
2. 30 Day Squat Challenge
It might seem daunting in the beginning but the below 30 day squat challenge is really do-able. You gradually build up the strength in your muscles and while the first 3 days are admittedly tough, by the fourth day it begins to get easier and easier even though the number of squats are increasing.
Squats are awesome because they get your pulse racing and firm up your legs and derriere. They can be done in the comfort of your own home and they only take a few minutes of your day.
Top tip: try doing your squats in front of a mirror to make sure your posture mirrors that of the image above.
3. 20 Daily Leg Lifts
Leg lifts are a great way to keep your body in shape, particularly your thighs. You will feel the burn with this exercise but you don’t have to overly exert yourself so it’s a good one to do if you have ten minutes to spare during your day.
Stand with your feet together and spread your arms out wide and straight. Keeping your left foot firmly on the ground, lift your right leg out to the side very slowly. Hold for a second and then bring the right leg back in to meet the left without letting your foot rest on the ground. Repeat this 9 times and do the same on the opposite leg 10 times.
You might find this one tough to do if you’re doing the 30 day squat challenge at the same time. Try teaming a 30 minute walk with either leg lifts or squats each day to begin with.
4. Skipping
Skipping isn’t just for kids! Skipping is a fantastic exercise to keep you fit and healthy. Not only does it get your heart racing and burn calories, but it provides a workout for your legs, butt, shoulders and arms.
Try skipping continuously for 2 minute bursts at a time, repeating between 5-10 times. Make sure you are swinging the skipping rope with your wrists and not your arms.
Once you build up your fitness levels a bit you can start to incorporate more difficult sequences in. Try jumping continuously on one leg for 30 seconds and then switch to the other leg for 30 seconds. Keep the leg you’re not jumping on up in the air out of the rope’s way.
You can bring a skipping rope with you anywhere as well so it’s great for when you’re on the go.
5. Dance, Dance, Dance
Make yourself a playlist that you cannot resist dancing to and get your groove on for 15 – 30 minutes every day. Dancing is one of the most enjoyable, feel-good exercises you can do and if you put enough effort in, you will seriously reap the rewards.
6. Give Housework Your All
Hoovering, scrubbing bathtubs, cleaning windows, washing floors and changing bed sheets are not to be underestimated. General day-to-day housework duties take a lot of effort and throwing yourself into the more strenuous tasks is a great way to incorporate exercise into your everyday life. You can even get creative and stick on a few tunes to dance your way through some of the tasks.
There are lots and lots of ways to keep active without signing up to the gym and attending regular classes or running your life away on the treadmill.
Try and do at least 2 of the above exercises 5 days a week and don’t be afraid to mix it up and try new things. It’s important to keep exercise exciting and varied so you don’t get bored and throw in the towel.
