For some, going to the gym is a massive chore. Commuting to and from, dealing with the crowds, and being around so many people can make it daunting for some. Sometimes, gym memberships can be expensive. If you want to avoid the gym, there are still plenty of ways to get exercise. In this blog post, we’ll explore some of the best exercises you can do without having to set foot in a gym.
Playing Tennis
Tennis is one of the best cardio workout activities you can do. Playing tennis, you’ll burn between 400 and 600 calories per hour, depending on your weight and intensity. You’ll also get a great arm workout from all the swinging.
Taking up tennis is also an excellent way to improve your balance and flexibility. As you play, you’ll have to quickly adjust your position to hit the ball, which requires excellent balance. The twisting and turning also helps improve your flexibility. In most cases, local tennis courts at parks and other public areas are free to use. Since most tennis rackets cost under $60, it’s an affordable sport to get into as well.
Hiking
Hiking is a great way to explore the great outdoors while getting some exercise. It’s also a great activity to do with friends or on weekends with family. Depending on where you hike, it can be as strenuous or relaxed as you want it to be.
If you live near mountains or hills, hiking will give you a great cardio workout. If you go at a moderate pace, you can burn up to 500 calories per hour. Hiking is also a great way to improve your leg strength and endurance. You’ll be working against gravity as you hike uphill, which will tone your leg muscles.
Yoga
Although many people go to yoga studios or attend classes, you can do yoga at home with little to no equipment. There are plenty of YouTube videos and other online resources that can show you how to do yoga. Once you learn some of the basic poses, you can string them together to create your own routine.
One of the biggest health benefits of yoga is that it helps improve your flexibility. Yoga also requires you to use your own body weight for resistance, which can help tone your muscles. Additionally, research has shown that yoga can help improve your mental health by reducing stress and anxiety levels. To do yoga, all you need is a yoga mat, which you can find at most sporting goods stores for around $30.
Basketball
Basketball is a great way to get exercise while also having fun. It’s a game that anyone can play, and you can do it alone or with friends. Playing basketball is an excellent way to improve your cardio fitness. Since it’s a full-body activity, you’ll also be working all of your major muscle groups.
Basketball is also a great way to improve your coordination and agility. As you move around the court, you’ll have to quickly change directions and jump to keep up with the game. This can help improve your balance and coordination.
And like tennis, most public parks have basketball courts that you can use for free. All you need is proper basketball shoes and a ball, which you can find at most supercenters and sporting goods retailers.
Plyometrics
Plyometrics, also known as jump training, is a type of exercise that uses your own body weight for resistance. Plyometric exercises are based on the concept of “explosive power.” The goal is to create an explosive movement that will help improve your speed, agility, and power.
Plyometric exercises are typically high-intensity and should only be done if you’re already in good shape. They can also be dangerous if not done properly, so it’s important to consult with a doctor or trainer before starting a plyometric routine. However, for those who want to give plyometrics a try, there are many exercises that can be done at home with little to no equipment, including:
- Squat jumps
- Burpees
- Box jumps
- Jumping lunges
- Tuck jumps
Resistance Bands
If you don’t have access to a gym or weights, resistance bands are a great way to get in a workout. Resistance bands are made of latex rubber and come in different widths, lengths, and thicknesses. If you want to buy resistance bands, they’re also relatively inexpensive, making them a great option for home workouts. You can use resistance bands to do a variety of exercises, including:
- Bicep curls
- Triceps extensions
- Lateral raises
- Chest presses
- Squats
- Leg curls
- Overhead presses
Running
Especially if you live in a warmer climate, running is a great way to get outside and get some exercise. Running is a high-impact activity, so it isn’t for those who have joint problems. However, it is a great cardio workout for those who are physically able. Depending on how fast you run, you can burn anywhere from 80 to 140 calories per mile. If you run regularly, you can also improve your cardiovascular health and reduce your risk of heart disease.
To start running, all you need is a good pair of running shoes. If you want to track your progress, you can also buy a fitness tracker or download a running app. If you have a smartwatch, many of the newer models also have built-in GPS tracking.
Swimming
Swimming is one of the best cardio exercises because it is low-impact and easy on the joints. It is also a great workout for those who are overweight or obese because it takes the pressure off of your joints and bones.
It’s also an exercise that involves your whole body—from your arms to your legs to your core. This means that you’ll be working multiple muscle groups at the same time, which can help improve your muscle strength and endurance.
Unless you have a swimming pool, you’ll probably need to buy a membership to a gym or community center that has a pool. However, it is still much different from going to a gym and working out on machines and many community centers have cheaper membership rates.
Endnote
These are just a few ideas to get you started. If you don’t like the traditional gym setting, there are plenty of other options available to you. With a little creativity, you can find an exercise routine that works for you and helps you reach your fitness goals.
