4 ways to workout outside of the gym
By: Susan Adhikari is a health and fitness advocate for females at Susan’s Fitness
A lot of us give reasons not to exercise because we don’t have an access to the gym, we are busy, or we don’t have time. What I want to assure you is that they are all just excuses, and if you really want you will find a way.
Yes, I said it, you are giving excuses because you are not putting workout as your priority. How do I know this? Well, because I do the same from time to time.
Let me break the ice here. You don’t need an access to the gym or 2 hours to workout. I’m going to give you few ways to exercise without going to the gym. The best part is it doesn’t take more than 30 min a day.
Go for a Run outside
If you have time then go for a run. All you need is a pair of shoes and some workout clothes.
It can’t get better than this. Even if you don’t have time, you can manage to squeeze in 20 min to run.
Start out slowly with walking for the first couple days. Then, add jogging in between the walk. You will eventually get to the point where you will be running without even thinking about it.
Do bodyweight workout anywhere
Another easiest form of workout is bodyweight workouts. You can literally do them anywhere. At home, in the park, in the bathroom (really I do this often), you name it.
This is very beneficial for mom’s who have kids. We have moms doing these workouts in our private FB group. They say it’s a lifesaver as they can do when they have time, which is usually when kids take a nap.
If you have time then do 30-45 min of exercise. If you don’t then you can definitely do less than 30 min. Even 10 min is okay, but you got get it done. These exercises include squats, lunges, push-ups, wall sit, triceps dips, crunches, jump squats, frog hops, and much more.
Interval training at home
These are my favorite as they take less than 30 min to do and they are highly effective as well. Did you know, interval training is one of the best ways to lose body fat?
There are many different forms of Interval training, but this combination is my favorite.
Interval training exercises
- Jump Squats
- Triceps dips
- Small sprint interval
Do 4 to 5 sets of 12-15 reps each
I’m sharing these with you because most of my members loved these workouts from our previous challenge. These are highly effective in raising your heart rate to the max.
I normally do interval training 2 times a week because I want to give my 100%. It takes about 20 to 30 min max. Now give me one good reason why you can’t do these?
Use free weights to workout at home
Last but not least, if you really are into exercising and want to increase your exercise level, then I suggest you buy free weights. You can buy them from anywhere. They normally cost around 30 bucks for 40lb dumbbell sets.
With these free weights, you can do many different forms of exercises and increase resistance as well.
Few examples of workouts you can do with free weights
- Chest press
- Shoulder press
- Biceps curls
- Triceps dip
Working out is all about priorities. If your health, wellbeing, and happiness are not your priorities, then I don’t know what is. Exercise helps release your happy hormones such as serotonin and dopamine and they make you feel good about yourself.
Sometimes even when we want to give our 100% we just can’t. This is when we need an accountability partner. There are many FB groups including mine where you can meet like minders who are on the same journey as you are. They can help you grow and keep you accountable with your goals.
If this article resonated with you then I want you to start taking charge of your health. Start by joining a group where other females are supporting one another with their goals, sharing their pain and struggles, so they can grow to become better individuals.
For more tips on exercising and eating healthy visit Susan’s Fitness.