If you're a busy person, going to the gym may not be an option. Whether you always work out at home, or find yourself stuck due to a sick child or a late repairman, you can achieve effective cardiovascular conditioning and muscle development without a gym. The only catch--you still have to put in the time and consistently train to experience results.
Step 1
Clear a 10-foot square space in a garage, an empty bedroom, your living room or the basement. The space should have adequate air flow and flooring appropriate for jumping--shag carpets and throw rugs are not recommended.
Step 2
Perform a 30-minute cardio circuit five days a week. Seek to achieve a moderate intensity equivalent to how you feel during a brisk walk, recommends the American College of Sports Medicine. Warm up with a light march in place for three to five minutes. Perform such exercises as jumping jacks, speed skaters and high knees for a minute or two each to complete your designated workout time. You also can jump rope--if you don’t have a rope, simulate the movement.
Step 3
Perform a strength training circuit twice a week on alternate days. Warm up for five minutes with a light jog in place or go up and down your stairs.
Perform abdominal planks, lunges and abdominal bicycles for a minute each. Use a coffee table or sturdy chair to perform a minute each of squats, push-ups and triceps dips. Hook your toes under a sofa to anchor yourself during abdominal crunches. Add in bent-over rows for your back using heavy jugs of laundry detergent or cat litter. Use a water bottle--or 2-liter soda bottles--for shoulder presses. Take just 15 to 30 seconds to change position between exercises.
Cool down with gentle stretching for about five minutes. As a beginner, just one round of exercises is sufficient, according to the American Council on Exercise. Add a second and third round to increase your stamina and strength as you become stronger.
Step 4
Vary your routine every four to six weeks. Do the same moves, but perform them in a different order. Go for longer sessions or add in such moves as a decline push-up, in which you place your feet on a sofa as you perform the move. Add inexpensive equipment that is easily stored to inspire new routines and enthusiasm. For instance, you can buy rubber tubing, a stability ball or a set of adjustable dumbbells.
Tips and Warnings
- Take your fitness routine outside during nice weather. Use a park bench in lieu of the sofa and coffee table. Perform push-ups and planks on your knees if the full versions are too challenging.
- Check with your doctor before beginning an exercise routine. Always use a spotter when you perform exercises--such as chest presses and squats--with heavy weights.
Things You'll Need
- Jump rope
- Coffee table or sturdy chair
- Sofa
- Laundry detergent jugs
- Water or soda bottles
- Rubber tubing
- Stability ball
- Adjustable dumbbells
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