Trying to work out and get in shape can be intimidating. Gym passes and home workout equipment can be expensive -- Americans spent an estimated $19 billion on gym passes in 2009, according to "Time" magazine -- and learning how to use the many pieces of equipment has be frustrating. Fortunately, there are plenty of ways to workout with the expenses and headaches that come with balky home gyms or fitness club memberships.
Running
Running is a time-tested equipment free workout and continues to grow in popularity. In 2009 alone, 39.8 million running shoes were sold and 26.5 million Americans ran at least 50 times, according to Marathon Training Academy. The reason: It's free and easy and you can do it virtually anywhere. Whether you're simply running around the neighborhood or at the local high school track, there's always somewhere to run.
Running is an excellent source of cardiovascular exercise, which not only burns calories, but also can provide many health benefits because it strengthens the heart and lungs.
Push-Ups
Like running, push-ups only require a flat surface and can be done day and night. Push-ups build upper body strength and develop muscles in the chest, shoulders, triceps and back. And unlike some weightlifting equipment commonly used to work those same areas, push-ups can be modified.
For extra shoulder work, spread your arms far enough that your palms are outside of your shoulders. For triceps isolation, pull your arms in tight enough to form a triangle with the tips of your thumbs and index fingers.
Sit-Ups
Very few people enjoy sit-ups because of the burning sensation they often cause in the abdominal muscles, but as the saying goes: no pain, no gain. Sit-ups provide cardio and burn calories, and tone abdominal muscles. Whether you're looking to build a chiseled six-pack or simply strengthen your core to make your daily routine a bit easier, sit-ups are an effective workout that requires no equipment.
Calf Raises
If you want to tone your legs or build bulging calf muscles, calf raises are effective and require nothing but a platform of some sort -- as simple as your front step. Stand on the step on your toes, with your heels lifted above the ground below. In sets of 10, push off with your toes and elevate your body. Calf raises will give your calves a toned appearance while also helping increase your quickness in sports.
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