With schedules becoming tighter and budgets also becoming a concern for the average American, finding free and quick ways to get fit is an increasing desire. According to the textbook "Exercise Physiology: Energy, Nutrition and Human Performance," shorter, faster workouts allow you to work at a higher intensity, which burns more calories and fat overall. Free and quick ways to exercise lead to less time and money spent at the gym without sacrificing results.
Track Workout
Most cities and towns have tracks either open to the public or perhaps on the campus of a local high school or athletic complex. Most of these tracks are free of charge and offer a wonderful way to get a quick and free workout to burn fat. Running the track gives you the chance to complete a longer endurance run or perhaps transition between an interval-based running routine. Bringing a set of dumbbells, a medicine ball or kettlebell allows you to use the track space for some strength training. "Tracks are so versatile and they really are a great way to burn fat through exercise for free and without wasting time," said American Council of Exercise certified personal trainer Rita Coutu. "They get you outside and sometimes are less of a distraction because you won't be surrounded by people or waiting for machines. You can get a cardio workout or a strength-training session in together, making it an even faster workout."
Portable Weight Workout
Portable weights include those you can buy at most sporting goods stores and are compact enough to store at home or in your car. They include dumbbells, weight medicine balls and kettlebells and each come in a variety of weights, ranging from 2 lbs. to 100 lbs. Having these weights at your disposal means you can bring them to the track or stadium with you, or use them in your home or even at the office. Aim to do a short interval workout, focusing on functional full-body moves that exercise the entire body while raising the heart rate to burn more fat and calories. "If you're doing moves that target the entire body together, you won't need to go very long to get an effective workout in a small amount of time," said Coutu.
Stadium Workout
Like the local track, most cities have stadiums that can be used for a free and quick way to burn fat with exercise. Most stadiums feature tracks, fields and sets of bleachers and stairs. You can use the field and track to get in a cardio workout, then move to the bleachers and stairs for some functional work, like triceps dips or push-ups on the bleachers. Running the stairs up, walking down and alternating the entire length of the stadium is another quick way to work the entire body, get in strength training and cardiovascular exercise all at the same time. "Stadium workouts are amazing," said Coutu. "Talk about bang for your buck. 20 minutes running stairs and you're done."
References
- "Exercise Physiology: Energy, Nutrition and Human Performance"; William D. McArdle, Frank I. Katch, Victor L. Katch; 2006
- Rita Coutu, ACE Certified Personal Trainer; Golds Gym; Nashua, NH
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