What do you do when you want to get fit but you don’t want to join a gym? While health clubs are the primary place people go to work out, there are many reasons why people may avoid them – too expensive, not geographically convenient, time crunch, or a dislike of the gym atmosphere to name a few. However, avoiding the gym doesn’t mean that you can’t still get a great workout from home with minimal equipment. Fitness balls, dumbbells, exercise bands, and push-up bars are inexpensive ways to create a workout routine that targets all of the major muscle groups. What if you have no equipment at all? No problem! You can still achieve the five core elements of an effective fitness program with little to no equipment:
- Warm-up – A walk outside or on a treadmill or a slow pace on a stationary bike.
- Cardiovascular – Walk or pedal your bike more quickly than during the warm-up, jog, jump rope, or whatever else gets your heart rate up.
- Strength – Squats, push-ups, crunches can be done without equipment or add small dumbbells, a push-up bar, or exercise band if you prefer.
- Flexibility – Perform basic floor stretches or yoga poses.
- Cool-down – Similar to the warm-up phase, do low level cardiovascular activities.
The key to any successful workout program is consistency. Beginners should aim for 30 minutes of cardiovascular exercise at least 3 times per week and 20-30 minutes of strength training 3 times per week. Need help creating a fitness program? The internet is your new best friend! There are countless websites offering information on quick and easy at-home workout routines, so you can pick-and-choose what works for you personally. Do an internet search for “no equipment work out” or check out https://www.muscleandfitness.com/workouts/workout-routines/home-work-no-equipment-home-workout or https://www.self.com/topic/no-equipment-workouts as resources that can get you started on your wellness journey.