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No Gym, No Excuses

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Home » Exercise, Guest Posts, Uncategorized, Weight Loss

No Gym- No Excuses

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No Gym? No Excuses

Thank you to EverydayHealth.com for this awesome guest post about working out at home.  Yes, without a gym membership, you can exercise at home to stay healthy, keep fit and lose weight.

The gym is a wonderful place to get your workout in, but it is not an option for everyone. If you are unable to get to a gym or a fitness center for your workout, don’t feel discouraged. There are plenty of ways for you to get your daily activity in.

CARDIO:

Getting your cardio in does not require any gym membership. The only equipment you need to get your blood pumping is YOU!! You can even add some cardio intervals into your strength training routine for an added calorie burn.

• You can walk, jog, or do a combination of both. Interval training is a great calorie and fat burning exercise.

• Climbing stairs is a great way to tone your legs and butt. Go up as fast as you can and then walk back down.

• If you can, go for a bike ride. It’s a great way to get some fresh air while toning your lower body and getting your cardio workout in.

• Swimming is an excellent full-body workout. The water provides natural resistance to your movements, and swimming lets you exercise in your full range of motion.

• Give calisthenics a try. Jumping rope is inexpensive and can be done anywhere, making the exercise accessible to just about anyone. What’s more, jumping rope can burn up to 1,000 calories an hour! No rope? Jumping jacks have similar benefits.

• Crank up the music and dance. Move with the music. The faster and wilder, the better.

STRENGTH TRAINING:

You will need to… invest in some equipment. A good pair of dumbbells, ideally ones that have an adjustable weight will get the job done. You can do a variety of exercises with them and target almost every muscle group in your body. Here is a sample strength training workout.

Total Body:

1. Push-Ups – You can do these on your knees, your toes, or change things up by doing staggered or traveling push-ups. (Do 3 sets of 15 repetitions)

2. Squats – Keep your toes facing forward and your weight on your heels.

Lower yourself down slowly as if you are sitting down into a chair. (Do 3 sets of 15 repetitions)

3. Dumbbell Row – Holding a dumbbell in each hand, bend over until your torso is almost parallel to the floor. Keeping your arms close to your torso, pull the dumbbells up until they touch the sides of your chest. (Do 3 sets of 15 repetitions)

4. Calf Raises – Stand on the edge of a step with your heels hanging off the back. Keeping body straight, lift the body up onto toes by contracting the calves.(Do 3 sets of 15 repetitions)

5. Triceps Dips – Turn your back to the chair and place your palms on the seat you’re your fingers facing forward. Stretch your legs out a few feet in front of you and lower your body until your butt is just a few inches off the floor. Straighten your arms again, using your triceps to lift your body weight. (Do 3 sets of 15 repetitions)

Core:

1. Planks – Position your forearms flat on the ground, shoulder-width apart. Keep your body rigid, with only your toes and forearms touching the floor. The idea is to support your body solely with your core muscles. (Do 3 sets of 1 minute)

2. Crunches – Pick a spot on the ceiling and keep your eyes focused on it. (Do 3 sets of 25 repetitions)

3. Oblique Crunches – Lie down as if you were going to perform a basic crunch. Roll your knees over to the side and rest your legs on the floor. Perform a crunch. (Do 3 sets of 25 repetitions)

4. Lying Leg Lifts- Lie on your back with your legs straight. Place your hands under your hips with your palms on the floor for support. Lift your legs until they are perpendicular to the floor. Slowly lower them, but do not let them touch the floor. (Do 3 sets of 25 repetitions)

Guest Blogger Jennifer Bayliss, MSEd, ATC, CSCS, is Manager of Fitness for the calorie counter tool on EverydayHealth.com.

 

 No Gym  No Excuses

Diva Dietitian

Kristie Finnan is a Registered Dietitian/Licensed Nutritionist, Freelance Writer and Published Children's Author. She is the Mom of 3 and Food Snob with a passion for Nutrition Education, Healthy Kids Foods, Marketing and Social Media. Kristie is the Creative Director/Editor for www.DivaDietitian.com and www.KidsLoveFood.com & Founder of www.DoylestownNutrition.com. Diva Dietitian blogs in Full Disclosure. Please see: http://kristiefinnan.com/about/disclosure.

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