How to Get a Total Body Workout Without Belonging to a Gym

By eHow Sports & Fitness Editor

Rate: (34 Ratings)

You don't have to belong to a gym or own a home gym to improve your health and fitness. With simple items you can find in your home, you can develop cardiovascular conditioning and build muscular strength and endurance without space-consuming equipment or expensive membership fees.

Instructions

Difficulty: Moderately Challenging

Things You’ll Need:

  • Athletic Shoes
  • Cross-training Shoes
  • Athletic Gear
  • Dumbbells
  • Jump Ropes
  • General Fitness Videos
  • Yoga Video

Cardiovascular Conditioning (Aerobic Exercise)

Step1
Choose a favorite aerobic activity you can do outdoors. Examples may include walking, running, hiking, biking, inline skating, soccer or tennis.
Step2
Rent or check out an exercise video. From kickboxing to step aerobics, there are numerous videos to choose from.
Step3
Mow the lawn with a push mower, vacuum the carpet, shovel snow, carry groceries or a filled laundry basket up a flight of stairs - these are ways to incorporate activity while checking off chores on your to-do list.
Step4
Turn on your favorite music and dance.
Step5
Organize a game of flag football, kickball, ultimate, soccer or any group sport you enjoy.
Step6
Jumping rope is an inexpensive way to get cardiovascular exercise.
Step7
Check your local park for a fitness trail with exercise stations placed along the path. The stations often have instructions on how to perform the exercises.

Strength Training and Conditioning - Lower Body

Step1
Get some dumbbells or grab makeshift weights such as water-filled milk jugs, soup cans, water bottles, filled plastic or cloth grocery bags, or a backpack filled with books, clothing or a bag of flour - whatever you have to put in to add weight. A set of hand weights is also an option.
Step2
Try some squats: Stand in front of a chair or bench with your feet shoulder-width apart. Bend your knees as though you're sitting on the chair, keeping your weight on your heels. When your legs are parallel with the seat of the chair, slowly rise to your original standing position.
Step3
Opt for plié squats: Take a wide stance with your toes pointing outward. Standing upright, slowly bend your knees in the direction of your toes until you can no longer see your toes. Slowly return to the starting position.
Step4
Do some wall sits: With your back touching the wall, move your feet away from the wall so that the wall is supporting you. Bend your knees so that your legs form a 90-degree angle. Hold for as long as you can.
Step5
Go for a lunge: With your arms by your side, take a giant step forward with your right leg so your thigh becomes parallel with the floor. Pushing backward off the same leg, return to your starting position. Repeat with the left leg. (Traveling lunges are also an option.)
Step6
Burn those buns with a gluteal squeeze: While sitting or standing, squeeze the muscles of your rear end. Hold, then relax.
Step7
Try some calf raises: Stand on a set of stairs with your heels off the edge of a step. Holding onto the railing, lift your heels, then lower.
Step8
Include toe raises in your regime: Sitting in a chair or standing, lift and lower your toes while keeping your heels on the ground, or walk around on the heels of your feet.

Strength Training and Conditioning - Upper Body and Abdominal Muscles

Step1
Do some push-ups. Depending on your fitness level, you can do them standing and facing a wall, lying on your stomach with your knees bent, or on your stomach with your legs straight and toes touching the ground.
Step2
Try seated rows: Sitting on the floor with your legs straight, wrap an old T-shirt or stretchy exercise band behind the soles of your feet. With one end in each hand, squeeze your shoulder blades together by bringing your elbows behind you while stretching the T-shirt or band. Return to the starting position.
Step3
Work your arms with dips: With the palms of your hands on a chair or bench and your feet on the floor, scoot your rear end off the end of the chair. Bend your elbows, lowering your body, then straighten your arms to return to the starting position.
Step4
Pick up some dumbbells or use makeshift weights, such as water-filled milk jugs, soup cans, water bottles, or filled plastic or cloth grocery bags (with handles).
Step5
Shrug with shoulder raises: With or without weights in your hands, raise your shoulders up toward your ears, hold, then relax.
Step6
Opt for the shoulder press: With a weight in each hand, bring your hands up to ear level with your arms forming 90-degree angles for the starting position. Straighten your arms above your head. Return your hands to their starting position.
Step7
Do some lateral raises: Holding weights by your side, raise both arms out to the side no higher than shoulder height. Slowly lower.
Step8
Be creative with bicep curls: Holding a filled grocery bag in each hand, arms and elbows tucked in by your sides, bend your elbows, bringing your hands up toward your shoulders with your palms facing you. Slowly return your hands down by your sides.
Step9
Get down with crunches: Lying on your back with your knees bent, reach for your knees, hold for two counts, then return to the floor.

Tips & Warnings

  • Always begin your activity gradually to warm up the body.
  • Strive for at least 30 minutes of activity on most days of the week.
  • Choose the proper equipment and clothing for your particular sport or activity. You'll be more likely to exercise even in inclement weather.
  • Exercise with a friend to make it more enjoyable and to help you stick with it.
  • Cross-train by varying the type and length of aerobic exercise you do. This will help keep you from getting bored or injured.
  • Always consult your health care provider before beginning an exercise program.
  • Lower body exercises can be done with or without weights.
  • If you're new to exercise or strength training, it is advisable to first exercise with a personal trainer or a knowledgeable friend to make sure your form is correct and to fine-tune the exercises to meet your goals and ability.
  • Perform the exercises slowly and in a controlled manner.
  • Repeat each exercise until you feel fatigue in the muscles being worked.
  • Any activity is better than none. Performing just a few exercises can have positive health benefits and burn calories.
  • If you have any back, neck, shoulder, knee or other orthopedic concerns, consult with your health care provider before engaging in an exercise program. Be sure to follow proper lifting technique.
  • If at any time an exercise doesn't feel right, stop immediately.
  • Do not hold your breath while lifting weights or performing exercises. Remember to breathe out as you lift the weight or when you exert yourself.
  • Upper body exercises can be done with or without weights.
  • Perform the exercises slowly and in a controlled manner.
  • Repeat each exercise until you feel fatigue in the muscles being worked.
  • Be sure to stretch upon completion of your workout. Yoga videos can often provide good examples of stretches.
  • If you have any back, neck, shoulder, knee or other orthopedic concerns, consult with your health care provider before engaging in an exercise program.
  • Be sure to follow proper lifting technique.
  • If at any time an exercise doesn't feel right, stop immediately.
  • Do not hold your breath while lifting weights or performing exercises. Remember to breathe out as you lift the weight or when you exert yourself.

Comments

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Anonymous

Anonymous said

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on 1/25/2006 When I was in the Air Force, it was often tough to get a good tune up. One cannot imagine what can be done with a broom handle, an office waste paper can, the deck of an EC-121 Super Constellation, a rack and doing knee bends in the aisles. Isometrics (something new back then) were a standard and isometric crunches are almost as good as gym crunches. If they were good enough for the Astronauts, they were good enough for us. I was 5'11" and weighed in at 160. of lean, mean, flying machine. Now they use the stuff in nursing homes.

Anonymous

Anonymous said

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on 11/22/2005 While watching TV, sit on the floor and do crunches or sit ups during every commercial. That way you can watch your favorite show and work your abs at basically the same time. If that gets too easy, do speed abs. Pick a #40-80, then double the number. Do that many crunches or sit ups in 2 minutes.

Anonymous

Anonymous said

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on 11/22/2005 Do as many push-ups as you can in a minute. Then wait 30 seconds and do push-ups on your knees for 30 seconds. After that, do 10 push-ups with your feet on a chair. Then repeat. You shouldn't get over your first number.

Anonymous

Anonymous said

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on 11/22/2005 If you can't do ten regular push-ups right away, start with one regular push-up, followed by nine modified push-ups.

Anonymous

Anonymous said

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on 11/22/2005 Once regular push-ups become too easy, try doing them with your feet elevated 1-2 feet off the ground.

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eHow Article:  How to Get a Total Body Workout Without Belonging to a Gym

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