Not everyone has time to head to the gym for a two-hour workout session or has the money to shell out once a month to go to those two-hour workout sessions and that leaves a lot of people searching for easy exercises without a gym.
What everyone does have is a body and at least 30 minutes, even if broken up throughout the day, to do some exercises. With just those tools you can do some easy exercises without a gym.
Exercise, along with a balanced diet, is key to achieving a healthy body and mind. With these easy exercises without a gym, your excuses for not having the time or the ability to workout will be invalid.
1. Bear Crawl
That’s right! Get in touch with your inner grizzly and get a full body workout with a bear crawl. All you need is a little bit of open space.
Get on your hands and toes, with your back and hips parallel to the floor. Tighten your abs so that you get an even better and solid core. Walk to one side of the room and back as one repetition. Do this 8-10 times and feel the burn. And if you lack the space, you can do this in place.
2. Alternating Lunge Jumps
While your regular lunge is an awesome leg and glute workout, adding jumps in between each lunge will give you an extra muscle boost.
To do this maneuver, start in a lunge position. Jump up and while in the air, switch legs so you land on your opposite foot forward. Do this 10-15 times. To make it a cardio workout as well, try doing these alternating lunge jumps at a medium to fast speed to get your heart rate up.
3. Wall Sit
Grab a seat up against the wall…but take away the chair. Your legs will be holding you up instead. This exercise is awesome for strengthening your glutes, hamstrings, and quads.
To get the best workout from this, make sure that your legs make a 45-degree angle and you’re sitting up straight. Try not to use your hands to alleviate the stress on your muscles by keeping them at your sides. Do 4-30 second reps.
If you’ve never done a burpee before, you are in for a treat. This difficult, but effective full body exercise will get your heart going and work nearly every muscle group.
Start in a mid-squat position, push your feet back so you’re in a push-up position, do a push-up, then bring your feet back in so you are back mid-squat position again. Jump up straight and land in that mid-squat position and begin again.
If you need a demonstration, this video will help you.
5. Ballet Squats
You’ll look a bit more proper with these squats. This squat takes balance, getting your core in on the action.
Point your toes 45 degrees outward and get up on the balls of your feet. Do a controlled squat, not getting off of the balls of your feet. Your calves will get a good muscle squeeze as well as your legs and glutes.
6. Push Ups
A no brainer– one of the best easy exercises without a gym. Push-ups work your arms, chest, abs, and back. One of the best parts about push-ups is that there are many different ways to do them.
One great way to mix up the standard push up is to do a triceps push-up. Bring your arms closer to your body so that your hands are right under your shoulders. These types of pushups will work your triceps more than normal push ups and hurt just a little more the first few times. In a good way.
7. Arm Circles
It may not seem like a real exercise but add a couple weights (even holding cans of soup) to get the real shoulder burn. This shoulder workout is one of the best easy exercises without a gym.
Move your arms in controlled motions forward, only about 6-12 inches in diameter for 1 minute. Switch directions and do the same thing for another minute. Do each direction 3 times. Your shoulders will get stronger in no time.
8. Viking Twists
Are you ready to have your abs blasted? Viking twists, also called Russian twists, are a sure fire way to isolate your abs and obliques.
Sit in a “V” position, with your legs and chest up. Then twist to touch both your hands to one side and then the other, back and forth quickly. This will engage your core and help with your balance.
For a better burn, hold a weight in your hands.
You can get creative and make up your own variations on sit-ups, push-ups, and arm and leg exercises. Household objects are more versatile than you may have thought! Squeeze in 30 minutes a day and watch your muscles transform and become a stronger you!