How to Get Fit Without Going to the Gym
You need not have an expensive gym membership or fancy equipment to build muscle and workout effectively, but results are possible just by using your own body weight. With that in mind, here are six exercises that will have you building muscle and looking great in no time.
1. Running or walking - No expensive treadmill or elliptical needed, just your own two legs and a good pair of running shoes. Try walking at a quick clip or running a slow jog for 15 to 30 minutes to start. Add in increments of 5 to 10 minutes weekly. When you do cardio work, pull your navel into your core. Even as you walk or run, don’t just focus on the cardio, think about your abs and pull them in. You’ll see increased strength from that.
2. Squats - Squats are one of the best exercises you can do. It’s easy to progress to more difficult versions over time; and in the meantime, perfect your form for best results. Stand with your feet shoulder-width apart and put your arms out straight in front of you or behind your head. Begin by pushing your hips and butt back and bending at the knees. Look straight ahead and keep your chest up and back flat. Your back should remain in this neutral position throughout the movement. Squat down as low as you can and then pop back up to the starting position by driving through your heels. Weight should remain on your heels throughout the exercise.
3. Walking lunges - Lunges are great for building thigh muscles. To do: From a standing position, feet hip-width apart, take a giant step forward with knee bent at 90 degrees. Keep knees over ankles and shoulders over hips. Take another step and repeat until fatigued. Go for three sets of 10 with each leg. Also look to cardio work, like hiking or walking up and down steps in your house to combine leg work with cardio.
1. Running or walking - No expensive treadmill or elliptical needed, just your own two legs and a good pair of running shoes. Try walking at a quick clip or running a slow jog for 15 to 30 minutes to start. Add in increments of 5 to 10 minutes weekly. When you do cardio work, pull your navel into your core. Even as you walk or run, don’t just focus on the cardio, think about your abs and pull them in. You’ll see increased strength from that.
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| Source: UNSPLASH |
3. Walking lunges - Lunges are great for building thigh muscles. To do: From a standing position, feet hip-width apart, take a giant step forward with knee bent at 90 degrees. Keep knees over ankles and shoulders over hips. Take another step and repeat until fatigued. Go for three sets of 10 with each leg. Also look to cardio work, like hiking or walking up and down steps in your house to combine leg work with cardio.
