3 Easy Ways to get fit without the gym

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Who said you have to spend tons on that gym membership, or that fancy equipment to burn off that fat? Working out at home with minimal equipment is just as good! Running out of ideas? Here are a few easy ways to work that body without the gym!

1) Hit the Park:

Grab a workout buddy, and hit the park for some interval training. No idea where to start? Here’s a suggestion:

a. Start with a 5-minute walk around the park to warm up those muscles.

b. Follow a sprint cycle for 10 minutes, where you sprint for 20 seconds and walk for 10 seconds. Trust me, your lungs will be on fire after you finish this!

c. Want to add in some strength training too? Find a bench in the park, and perform these for 12 reps. Repeat 3 times!

1) Triceps dips on the bench: Stand with your back facing the bench. Lower your hands onto the seat, and extend your legs in front of you. Slowly lower your elbows towards the bench until you reach a 90-degree angle, and slowly straighten your arms back up. Too hard? Bring your legs closer to your torso and bend your knees to modify this exercise. 

2) Burpees: Start standing up, with your arms extended upwards. Jump up, bring your feet onto the floor and arms into pushup position. Bring your chest to the floor, with your elbows tucked by your stomach. Push up, and bring your

With one movement, jump your feet forward so they land just outside of your hands.

Then, reach your arms overhead and jump up. Land back to the starting position, and repeat. That’s one rep!

Modification: When you are beginning the burpee, bring one leg down to pushup position at a time. Slow down your burpee, and don’t perform the jump in between sets.

3) Toe touch crunches: Lie down with your back flat on the ground. Extend your legs up, and reach towards your toes with your fingers. Make sure your neck isn’t forcing itself forward and is in line with your spine. Keep your back flat and your core engaged.

4) Air squats: Start with your feet shoulder-width apart, and your eyes looking forward. Slowly bring your hips down without pushing your knees further than your toes. Keep your back flat, your gaze forward and your knees out. Drop down as low as you can go, and stand back up.

d. Cool down with a 5-minute walk around the park!

2) Join a local sports team:

Loved basketball as a kid? Enjoyed swimming last summer? Then pursue that further! Anything that gets you moving for an hour can really create that calorie deficit you’re looking for. Joining a sports team is a wonderful way to get your cardiovascular fitness in check, in a motivational and fun environment.

3) Create circuits at home:

Challenge yourself to perform three circuits a week. Vary them up so you don’t get bored. Here are a few circuit examples to get you started, that require minimal space and equipment. Perform as many rounds as possible in 15 minutes. Break up the workouts into sets of 10 to make it more manageable! Test out the same circuit a few weeks later and see how much you improved. Make sure to stretch afterward!

1) The ab-burner:

50 mountain climbers

40 toe touch crunches

1-minute plank

30 jumping jacks

20 sit ups

30-second side plank (each side).

2) The quad crusher:

50 air squats

40 burpees

30 jump squats

20 air squats

10 plank jacks

3) Arms on fire:

50 push-ups

40 triceps dips

30 plank jacks

1-minute plank

So, there you have it! You can work those legs and abs without a single dumbbell! Not having the equipment or a gym membership is no excuse. You can achieve the same results at home. Challenge yourself and push your body beyond its limit. Without weights, you’ll need to perform more reps of the exercise to reach muscle fatigue. This may be difficult at first, but you’ll also receive cardiovascular benefits from all these repetitions! Start with 2-3 circuits at home, and 1-2 interval training days at the park a week. Create a challenge with your workout buddy, and stay motivated!


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