Exercises without a gym
Try these fun and cheap no-gym activities to improve your health and fitness.
Getting the health benefits of physical activity is easier than you think, and it doesn't have to cost you an arm and a leg.
Just doing at least 150 minutes of moderate-intensity activity per week is enough to feel fit and healthy.
If the gym isn't your cup of tea, there are plenty of inexpensive activities you can do on your own that can get you back in shape.
Find an activity that you enjoy and that you can easily fit into your lifestyle or that is already part of your routine.
Here are some tips for getting active in a simple and inexpensive way.
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The walk
Walking is one of the best forms of exercise because it is inexpensive and accessible to most people.
It's easier than you think to increase your step count. You can make it a social activity by walking with a friend or joining a local walking group.
Walking stimulates the cardiovascular system: the heart, lungs and circulation. It also builds endurance in the lower muscles, especially the legs and hips.
You'll find more information about walking for health, including tips on how to walk for better health, how to make walking fun, and how to stay motivated.
You can also try the free Active 10 app to help you get into the habit of walking briskly for 10 minutes every day.
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Home exercises
Burn calories, lose weight and feel great with our 10-minute home workouts:
- Get your heart and lungs working with a 10-minute at-home cardio workout
- Get back in shape with a 10-minute toning workout at home
- Burn Belly, Hip, Thigh and Butt Fat with a 10-Minute Home Workout for Legs, Butt and Booty
- Lose your saggy butt with a 10-minute butt-tightening workout.
- Tone your stomach muscles with a 10-minute abs routine
- Eliminate flabby arms with a 10-minute arm workout.
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Running and jogging
Running is more demanding on your body than walking. If you are just starting out, gradually increase the speed and duration of your runs.
If you're considering taking up running for the first time or have been inactive for a while, you may find these running tips for beginners helpful.
Thousands of people have learned to run using the NHS Couch to 5K podcast. This programme is designed to get complete beginners running 5km in 9 weeks.
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Cycling
Cycling is an aerobic exercise that works the lower body and cardiovascular system.
If you plan to cycle regularly, make sure your bike is the right size and that the saddle and handlebars are suitable for your height.
As with running or walking, you can make cycling a social activity by riding with friends, family, or a group of cyclists.
For tips for complete beginners, see the section "Cycling for Beginners".
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Swimming
Swimming is the third most popular form of exercise in the UK, after walking and running. Most pools offer classes if you are a beginner or want to improve.
Swimming works your entire body and is a great way to tone and slim down.
Swimming a few laps works most muscle groups. If you increase the pace, you'll also get an aerobic workout.
Swimming can also help you lose weight if you swim at a steady, continuous pace throughout the session.
You can join a swimming club or sign up for pool workouts, such as water aerobics.
For tips for complete beginners, check out the "swimming for fitness" section.
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To dance
Dance is popular among all age groups. It is a hands-on activity, but most studios offer classes for all levels.
Dancing is an aerobic activity that improves your balance and coordination. It is suitable for people of all ages, shapes and sizes.
Learn more about dance for fitness
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Badminton
Badminton is one of the most accessible racket sports. The shuttlecock moves at a relatively low speed, so you don't need a high degree of skill and fitness to get started.
Badminton is an aerobic activity that works your lower and upper body. It develops your balance, coordination, endurance, power and reflexes.
Racket games can be quite tiring, so be sure to warm up before playing.
What is the best alternative to the gym?
Top 10 Gym Alternatives for Fitness Fanatics
If grueling gym workouts are breaking your spirit (and your back), it's time for a change. Gym rats who thought jumping rope and roller skating were child's play, the tables are now turned.
We present to you 10 ways to break free from your exhausting gym session and engage in a fun workout.
1. Zumba
Who says workouts have to be boring? No more weights and mindless abs, and make way for the queen of all workouts: Zumba!
One hour of Zumba and you will have already burned 800 calories! Upbeat music is a fun addition to this workout. Try it with Cleartrip
2. Power Yoga
Yes, we've all heard of yoga, but if you're looking for a rigorous workout to shed those extra pounds, power yoga is the ultimate.
It combines different yoga poses to provide an effective workout. The effectiveness of this form lies in the fact that you don't have to rest between exercises, which helps you burn more calories.
Since this is a high energy workout, you will be amazed at the endurance your body will develop over time.
3. Aerobics
This high-intensity workout will not only keep you in great shape, but also feel great. The constant flow of oxygen into your blood during this regimen is what makes it a successful workout.
If you're wondering, aerobics is not rocket science. The activity combines effective stretching techniques with rhythmic muscle training... So, no matter your age, we encourage you to give this activity a try.
4. Jump rope
Remember the joy of jumping rope when you were little? This fun activity is actually more beneficial than you might think.
With the ability to improve your cardio-respiratory functioning while burning calories, jumping rope is a great alternative to other common exercise options available in Paris.
Try interesting variations like the Jack Jump, Hop Jump, Skip Jump and Jog Jump to increase the fun factor.
5. Swimming
Taking a dip in the pool is so much fun! Now you have another reason to get in the water - swimming is great exercise!
What sets it apart from others is the resistance provided by water - 44 times that of air. Weight loss, mood improvement, muscle building; need we mention other benefits?
Don't think about it any longer, take the plunge!
6. Outdoor games like badminton
Smashing and dropping are part of this game. For those in a competitive mood, a session of badminton is perfect to give you a sporty boost.
Besides the many health benefits, this sport will definitely improve your reflexes. Get ready to leave your usual workout routine aside to indulge in this fun but high-intensity game.
7. Brisk walking
Walking is the easiest and cheapest activity you can do to get healthy.
A stroll along Deauville's promenades and beaches is a great way to appreciate the cityscape while giving your body a good cardiovascular workout.
Hiking in nature with friends can also put a unique spin on this activity.
Discover the best walking experiences in Paris!
8. Hula Hoop
Get your hips moving for some fun and fitness! In fact, get your family on board, too! Burn those extra calories with this fun yet effective outdoor activity.
With all the elements needed for a complete workout, a hula hoop session is much better than a boring gym workout.
9. Kick boxing
Testing your coordination, flexibility and balance, kickboxing burns calories and provides a complete workout.
The workout combines kicks, punches and knee strikes and helps build endurance.
Expect to learn awesome moves like shadow boxing, jumping rope, and front kicks.
It is indeed a great alternative to the boring gym routine.
10. Roller skating
If watching your favorite cartoon character roller skate around has made you want to give it a try too, then this high-adrenaline sport is for you.
The thrill of racing against the wind on wheels is unmatched. Get the full workout by roller skating.
Besides being fun, it is also less impactful on your joints than other activities like running.
Invite your friends and take part in an exciting session organized by Leboxdufitness.
These fun and unconventional workouts are a class apart from your usual gym routines.
Now you can combine fun and fitness with these great alternatives.
How to get really fit?
5 simple tips for successful fitness
Congratulations, you've taken a step forward in getting in shape and feeling great.
Many people are guilty of wishing they had a sculpted body by eating junk food and watching TV all day. But it's not going to happen.
Although getting in shape may seem like a long and tedious process, the effort put into getting in shape has many positive effects.
If you want to start your journey to a better body and feeling great, here are some tips:
1. Exercise every day
Exercise every day for at least an hour. You don't need to kill yourself running, jogging, etc., but you should have some kind of moderate physical activity in your daily life.
If you're looking to lose a few pounds quickly, do a higher intensity workout. For example, take a brisk walk for an hour.
You can also jog and set some intervals to sprint during this hour. Make sure you don't feel any severe pain during your workout.
I warn you that your muscles will be sore after a high-intensity workout. It can be irritating, but it means your body is changing for the better.
Make sure to hydrate, stretch, and eat foods with adequate protein after each workout. Protein will help rebuild your muscle, not fat.
2. Eat the right foods and portions at every meal
Even if your stomach tells you to prefer sweets over healthy foods, try not to eat sweets. The sugar in sweets will not help you get back in shape.
Even if it's just one candy bar, one candy eventually leads to another. Fruits and vegetables are the best thing you can eat to get in shape.
Apples, for example, give a good feeling of satiety for 3 to 4 hours. Green vegetables such as green beans and broccoli help the digestive system stay clean and functioning.
Also, favor lean meats like turkey and chicken. Seafood, like shrimp and tilapia, are also great alternatives.
These foods are full of protein and healthy nutrients that help keep muscles fit and ready for workouts. Also, be sure to stick to the portions you eat.
Having a healthy metabolism involves splitting up your meals. Try to plan to eat six times a day and stick to smaller portions, rather than eating three large meals a day.
It will also help you breathe more easily when you exercise, instead of huffing and puffing for air.
This is because you will have less food in your digestive system, which means you will use more energy for your exercise.
3. Record calories and foods consumed per day
Keeping track of how many calories you eat per day will help you plan your workouts. Have you ever wondered why bodybuilders have so much body mass?
This is because they plan their meals and take in more (healthy) calories than the average person. On the other hand, losing weight and striving for a slimmer physique involves more exercise than calories taken in.
4. Make sure you sleep
Even though most of us work eight hours a day or night, getting enough sleep is essential to recharge the body's batteries.
Six to eight hours of sleep will keep your body going throughout the day, but if you feel tired at any point after coming home from work, don't hesitate to take a short nap before exercising.
The nap should last about half an hour. This will prevent you from staying up later in the night.
5. Stay motivated
To get fit, it is important to set goals and keep a positive mindset. If you stay positive, you will be able to push yourself to get that fit body you have always wanted.
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