Get Fit Without Gym

Fitness

Going to a gym may be the most common way of getting and staying in shape, but it certainly isn’t the only one. Sticking to a regular weekly gym workout no doubt has its benefits, but it isn’t practical for everyone. But what really matters is the commitment and motivation you contribute. Not everyone is a fan of the gym, so take a look at these tips for getting fit without hitting the treadmill. If you don’t have time to spare for a gym routine, or if it simply isn’t to your taste, take solace in the fact that there are other ways of getting fit. Before beginning any regular exercise regimen, you need to first ask yourself: what is my goal? This will not only give you a target to work towards – it will define what forms of exercise you need to incorporate into your routine to achieve the goal.

Skipping

Maybe you haven't tried it since school, but skipping is the easiest way to shape up... and it's free. It's a great way to burn body fat – and it's particularly good at shaping your legs, abdominals, arms and shoulders. Skipping is a high intensity exercise (there is a reason why lean boxers and followers of martial arts make it such an integral part of their training) and will provide you with top-to-toe fat burning. There's a good reason why boxers use this exercise as part of their training. You can burn up to 450 calories in a in a 45-minute workout. Skipping can be completed anywhere, so get outside in your garden or a park.

Running

Just like walking, running is the perfect gym-free workout because all it requires is a good pair of running shoes and some space. Whether it's around your neighborhood, at a park or on a track, running burns more calories than almost any other cardiovascular activity, and those who do it regularly claim that "runner's high" is a real-deal.

Running

Swimming

Swimming exercises all the major muscle groups of the body as well as the heart and lungs, making it a great activity for overall fitness. It builds lung capacity, endurance and strength. It's also a great alternative to high-impact exercise like running and aerobics. Use this six-week swimming plan to get in shape. Thirty minutes of steady swimming can burn up to 200 to 300 calories. Try running in the water, climbing in and out or water aerobics, which is very popular especially for women swimmers. All are good fun and great calorie burners.

Cycling

Cycling increases aerobic fitness and tones the muscles of the legs and bottom. It’s a non-impact activity, which means that it places no stress on the joints of the knee, ankle, and back. Try cycling to work, which is kinder to the environment, instead of taking public transport or driving. Get fit with our six-week cycling plan for beginners.

Taking the stairs

In a study we found that the average adult is so unfit that they feel breathless after running up a flight of stairs, while 31 per cent are left gasping for breath after rushing to catch a bus. Walking a flight of stairs is an excellent way to prevent health problems that come with inactivity – including obesity, high blood pressure, heart disease and stroke. It's easy to go a day without any physical activity, so incorporate taking the stairs in your daily regime rather than taking the elevator.

Walking

Why put yourself through hell in the gym when you can walk your way to fitness? Walking may not feel like the most intense exercise in the world, but just one hour of brisk walking can relieve you of an impressive 400 calories (compared to around 600-700 running). A pound of fat is equal to 3500 calories, so build an hour of walking into your daily routine and it won't be long before you notice your waistline going in the right direction. You could even try wearing a pair of MBT shoes or fitflops (you have saved money on the gym membership, after all) for extra toning.

Walk

Pop in a workout DVD

What could be better than a fitness regime that does not even involve leaving your house? As long as you have the right strategy, getting fit at home is much easier than you think. As with any exercise programme, you need to know what you are doing otherwise you might not see the desired results and could end up doing yourself a mischief. Ask a personal trainer to design a programme for you or buy a workout DVD. Running on the spot, skipping, press ups, squats - the exercises are the same, you just don't have to put up with overcrowding in the showers when you are done.

Circuit training

Circuit training is a great way to exercise because it incorporates cardiovascular fitness and bodyweight training at a level that you can choose yourself. You can devise your own circuits – a simple circuit routine might consist of push-ups, sit-ups, squats, chin-ups and lunges. So start by setting yourself some consecutive series of timed exercises indoors or out in the park.

Join Boot camp

It will still cost you, but we guarantee that your money will be much better spent and you stand a greater chance of finely tuning your fitness if you sign up for boot camp sessions rather than enrolling at your local gym. Personal trainers across the country have realised that, because of the recession, they have to offer their customers an affordable alternative to one-on-one sessions. As a result there are suddenly boot camps everywhere. You'll be forced to get down and dirty. Get creative! Examples might include triceps dips on a park bench, seated squats up against a tree, pushups with your feet on a curb, sprints to a pond and back, and even hill repeats. No matter which exercises you choose, be sure to warm up with a 5-minute walk and cool down with some gentle stretching.

Play Outdoor Game

So few of us make time in our lives to just have fun and play. Whether it's engaging in a sport, playing an active video game or even just dancing around your living room, lighten up and do something active that you love. As long as you get your heart rate up you'll burn calories—and have a good time doing it.

Do Yoga

One of the best things about yoga is that you only need your body and a mat to do it. From online workouts that explain the poses to a variety of free yoga videos on YouTube, you can try any style of yoga without leaving your living room. You can even download workouts to your iPod and take your yoga practice outdoors! While yoga isn't known for its calorie burn, it is fantastic for flexibility and can be a muscle builder when doing more strenuous poses like plank. It's also a wonderful stress reducer.

Yoga

Sex

Sex is a great way to exercise and to maintain a healthy weight. Thirty minutes of sex burns 85 calories or more depending on the effort you put in. This may not seem like much. But the more sex you have, the more you burn. There are also many other health benefits of sex, such as stress relief, boosting your immune system and self-esteem and it can even help prevent prostate cancer in men.

Dance

Dancing is one of the most enjoyable and fun ways to work out. Different styles offer different benefits, such as ballet improving posture and flexibility or ballroom helping coordination. It's also great for your sense of wellbeing because it is a social activity socialising with friends contributes to high self-esteem and a positive outlook.
In a study, researchers reported that social dancing helps to:
- increase energy
- reduce stress
- improve strength
- increase muscle tone and coordination.

Turn Housework Into A Workout

You can put the lean back in clean by turning your usual household chores into a heart-pumping workout. The key is to focus on cleaning activities that have a higher calorie burn such as scrubbing, vacuuming and washing windows. Turn on some upbeat tunes and really put your back into it. Even try throwing in some lunges, squats or push-ups between chores to really feel the burn.