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Declare Your Independence from the Gym

10 Ways to Get Fit without Fancy Equipment

19 Comments



  • AIME_M
    There's certainly no need to head to the gym every time you want to exercise - if you're not confident about working out, it can be the most scary thing to go try out equipment when you have to mix with folks that all look like they know what they're doing!

    The main thing when you workout on your own is to remember to nudge yourself to do a little more than your body feels comfortable with. The body only changes and adapts when it's forced to. Once it can handle the demands you have made on it, it will coast along at that level of fitness until you nudge it forward some more or you slack off / quit and it decreases it's fitness level.

    Providing your body with the STIMULUS to change should be short and efficient. Selecting exercises that provide true all around fitness benefits would involve an exercise for increasing Power (eg. 2 sets of 5 reps for dumbell deadlifts), then moving into several exercises for building muscle (eg. 2 exercises for chest, delts and triceps, all PUSHING muscles for 1 set each of 8-10 reps), followed by several exercises that stimulate the metabolism via lactate threshold and endurance training by keeping your heart rate high (80 - 95% max HR, which we call META-STIM Training) (eg. 15 bench step-ups or bench jumps with pushups, jumping rope for 30 seconds and then dumbell clean and press, rest 1 minute repeat for 3 cycles) and finally some aerobic intervals on a treadmill, bike or eliptical runner or sprinting outside, running 50 meters followed by 100 meters of walking, etc. for 4 minutes).

    You can train half your body one day and the other half two days later, get your metabolism stoked with Meta-Stim training and finish with Aerobic Intervals that will set up your body to build lean muscle, burn fat, increase glucose metabolism, reverse metabolic damage and strengthen your heart and lungs - all in 16 - 30 minutes!!

    You're busy - so make the time you do exercise be the most effective it can be.

    Don't forget though, that training is only 20% of the health and fitness equation. What you put in your mouth will determine if the stimulus you just created from your great workout will be taken advantage of or wasted.... - 8/17/2015 5:09:48 AM
  • DETERMINED214
    I have never liked gyms. I joined Curves one year and I think I went once or twice. Then I decided that I would check out the selection of workout DVDs that my library has. I became hooked!! I have quite a selection that I have purchased either on Ebay or in garage sales. If I see a DVD that looks interesting, I'll get it from my library first and then if I like it, I will find out where I can buy it for cheap. I also go walking several times a week with a friend. I live in an area with a lot of hills, so it's challenging. I like the idea of the cards with the exercises. I will try that because I do like to add variety to my workouts. - 7/21/2015 4:34:41 PM
  • HOMEGYMS
    I dont have enough time, I just go with dumbells. but good - 7/16/2015 10:01:45 PM
  • I've tried the use of cards, it worked really well for me! - 11/18/2014 7:29:52 PM
  • I did a version of the first one today, using an online timer and writing everything down in between. I'm way sweatier than I would have expected from 10 minutes of work (plus warm up/cool down)! - 7/4/2014 2:53:20 PM
  • I use an old exercise record. I believe that I got it in the 1970s. - 7/4/2014 5:40:51 AM
  • JMAF83
    I lost 52 kg without a gym. I started with walking my dog and after about a month I added DVD workouts. I have not always been consistent but at least I don't have to pay a handful of money on something I really hate. - 11/27/2013 8:31:20 AM
  • Now that I am walking with my mom every morning before work, I am more consistent than I was when I belonged to a gym. I've added strength training to my routine and that seems to be working well for me. - 9/16/2013 12:25:33 PM
  • ive never been a fan of gyms - i spend too much time being self-conscious while surrounded by thinner, fitter women. id much rather work out in the comfort of my own home, or go jogging and know that passing motorists are way too concerned with their radios and cell phones (and occasionally the road...) to care about me huffing and puffing my way along. the only reason i ever had a gym membership at home in chicago was for the pool. now that i live in florida and there are pools everywhere, thats not even necessary anymore. - 7/20/2013 10:32:34 PM
  • Working out at homes is definetly easier for me, cheaper is just a bonus! My 4yr old likes to come in and watch and critique me (why u not jump as high as them?) and sometimes joins in (he thinks the rebounder is his trampoline). It's a nice feeling.
    I tried the gym thing but it was such a hassle, and took twice as long. And i always felt like i was wasting money if i ran outside instead of at the gym.
    When we go on vacation I am always excited to explore the hotel gym and try dif equipment in diff environments, just got to try the step 360 last week, while watching the sun rise, pretty awesome! - 7/15/2013 6:17:56 PM
  • I would be nice if "scrubbing the floor" was on the fitness tracker and other such household chores. - 7/10/2013 8:09:26 PM
  • I always work out at home. I figure the time I use going to and from the gym could be part of my workout time, plus working out at home cost a lot less than a gym membership. - 7/5/2013 7:08:26 AM
  • I'm a person who has been a member of various gyms on and off over the years, and in fact, I just joined the fitness center at work. But I think that working out at home is the best. There are so many fitness videos available on SparkPeople and YouTube, and it is relatively inexpensive to pick up a few pieces of equipment such as a jump rope or a set of dumb bells or resistance bands. - 7/4/2013 9:45:42 AM
  • PEACENCARROTS
    Great tips. Thank you, from someone who can't afford to go to the gym. These tips should come in handy! - 7/3/2013 11:01:16 AM
  • I always exercise at home, not wasting time traveling to and from. - 7/3/2013 7:55:33 AM

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