A few days ago, we ran a Twitter poll on fitness routines to find out if people would exercise more if they had more time. Most respondents said they would exercise more and it got us thinking. Isn’t it possible that a lot of people are not exercising because their hectic schedule makes going to a gym a luxury of time they can’t afford?
Honestly, most people would rather sleep.
Still, we think there’s a compromise of sorts. What if you can keep fit without going to the gym? You really don’t need a treadmill or weights when you can improvise and keep fit by making the best use of your environment.
Here are some options to consider:
10 Long Jumps: Do a long jump the length of your mat or towel, and then shuffle backward to your start position.
10 Pushups: Kneeling or full, depending on your fitness level.
15 Sumo Squats: Stand up with your feet wider than your hips and your toes slightly turned out as you sit back into a squat.
15 Burpees: Start with a jump, and then squat down, place your hands on your mat, and jump out into a plank position. Jump feet back towards your hands, pop up into standing position and finish with a clap at the top.
20 Bicycle Crunches: Lie on your back and bend both knees into your chest, hands clasped behind your head. Find a focal point to the left and right of your body. Look at those two focal points as you twist and crunch to each side, reaching your right elbow to your left knee, and vice versa.
20 Mountain Climbers: Start in a plank position and alternate driving your knees into chest, keeping your hips flat and parallel to the ground.
Is there a basketball or volleyball court nearby? You can even use your compound if it’s large enough. Make this zone your personal gym with this super-effective high-intensity interval training (HIIT) plan:
Sprints (5): Sprint from one end of the court to the other, running forward and then jogging back backwards. Repeat 5 times total.
Lateral hops (30): Jump over and then back along the full court line, facing forward the whole time. Do 30 hops total (1-2 lengths of the court)
Side shuffles (6): Do side shuffles the full distance of the court and back. Repeat 6 times total.
The entire workout should take about 15 minutes and will have you sweating buckets!
With this, you don’t even need to leave your apartment. Still, you’ll be feeling the burn after a few minutes.
Workout A (5 Rounds)
Workout B (5 Rounds)
20 Bench Jumps
What other activities don’t you need a gym for?
- Boxing or Martial Arts – Kung Fu, Judo, Tae Kwon Do, Karate…
- Play sports – 5 Aside Football, Table Tennis, Basketball…
Before you exercise, remember these…
- Be mindful of your health status. You don’t have to do something strenuous if your body can’t handle it. If possible, get a health check first.
- Choose an activity you enjoy; fitness doesn’t have to be boring.
- Your diet is still responsible for up to 80% of your success
- Every choice you make adds up. If you fall off the wagon, get back on.
- Exercise is not an excuse to eat like crap.