Kelly Daniels
6 September 2020
Getting fit is a goal for many people, however more often than not people under-understand how expensive joining a gym and going to classes can be. Some gyms charge in excess of $50-$100 a month just to have access to the facilities, with specialist classes and instruction taking that figure into three digit sums. You can always exercise at home instead!
It doesn’t have to cost the world to lose inches on your waist and put some definition into your muscles. In fact, you can get fit for next to nothing at all!
Here are five things that you should be doing to get in shape and exercise at home for free:
Stretching
People often underestimate just how important stretching is, not just before and after exercise however daily in order to produce a lean, limber body. When working out your muscles tend to compact and tense up, this can limit growth or cause a bloated look.
By regularly stretching you help to undo this tension, increase recovery time, improve flexibility and find that you have much greater endurance.
Try to stretch every day for the best results, however if this isn’t possible due to time constraints etc. then make sure you’re doing it before and after working out. It may take time off your ‘exercise period’ however it will be worth it and you’ll definitely see the gains.
Do What You Enjoy
One of the biggest problems with exercising is that if you don’t enjoy it, you won’t do it. Find an activity that you enjoy and start doing it on a regular basis, it could be exercise at home or in a local park or hall.
It may be riding a bike, swimming, playing football, running or jogging or even dancing, if there is an activity that you find enjoyable then that’s what you need to be doing.
One of the biggest problems with exercising is that if you don’t enjoy it, you won’t do it.
Body Weight Exercises
While free weights and gym equipment can help to give you bulk quickly, body weight exercises are actually much better at making you stronger. There are literally hundreds of different ways that you can use your body weight to target specific areas on your body, however the ones that you will see the biggest impact from are the ones that work your entire body.
Here are the best exercises you could do:
Jump Squats – what it says on the tin, squat then explosively jump up, this works your legs, bum and abs brilliantly.
Pull Ups – if you have a bar or a ledge to use then pull ups are a great way to work your upper body and back.
Bicycle Crunches – give your abs a really good workout while toning your legs at the same time, you’ll ache afterwards however it’s worth it.
Push Ups – when done correctly, this classic exercise is one of the best all body work outs there is, helping define your arms, shoulders, back, chest and abs.
Burpees – a true fat burner, burpees take your body through a complete range of movements, giving you the biggest bang for your buck.
Running
If you own a pair of running shoes, then you are well on your way to becoming super fit. Running is one of the best all body workouts there is, helping to cut fat, develop your core and improve your cardiovascular system.
You probably won’t be great straight from the blocks, however ease yourself in slowly and try to improve one mile at a time and you’ll be surprised by how quickly a half marathon will be in sight.
Don’t like the idea of running for kilometres and kilometres? Me either, however that’s where sprinting comes into its own. Several bursts of full on sprinting is a great way to get your heart rate up, fire up those muscles and burn fat.
Because this is anaerobic exercise, your muscles will be recovering for longer which means that your metabolism is at an increased level for a prolonged time, perfect for fat burning!
Running isn’t for everyone; if you are older or suffer from leg injuries then it can be better to simply walk. While this may not be such an intense exercise it does carry with it the same benefits and is better than simply sitting in front of the TV all day.
While cardiovascular exercise is a great way to lose weight and improve your fitness levels, you need to ensure that you’re eating the right things. It can be tempting to over-eat after burning off a lot of calories, however by carefully planning your food intake around exercise this can be avoided.
Using products like glucose tabs can give you the quick energy you need when exercising, without excess sugars and fats stopping you from losing weight.
Not all of these exercise at home activities are free, however they are the ones that you are most likely to stick to and it will probably cost you less per month than a gym membership that you wouldn’t use. If you don’t currently have an activity that you know you enjoy then why not go and try a few different things out?
This is a great opportunity to broaden your horizons and find new interests for yourself. Who knows, you may find an exercise at home that changes your life!
