Going to the gym offers you the opportunity to use different pieces of exercise equipment to achieve your fitness goals in an environment shared with like-minded fitness enthusiasts. However, if you prefer not to go to the gym, you can still fulfill your fitness goals by incorporating a variety of exercises in a workout plan that will cost little or no money. According to the physical activity guidelines published by the American College of Sports Medicine, you only need a pair of shoes to walk or run in.
Requirements
Your free workout plan should include cardiovascular exercise to burn calories and strengthen your heart and respiratory system, together with resistance exercise to strengthen your muscles and skeletal structure, ensuring you maintain lean muscle tissue to keep your metabolism efficient. The American College of Sports Medicine recommends that a healthy adult under the age of 65 should do cardio exercise three to five days a week, and strength training twice a week.
Cardio
Go running or jogging in your neighborhood park or any suitable environment. Keep a steady pace of low intensity for a minimum of 30 minutes. As your fitness levels improve, run on an incline or a hill. If you are new to exercise, start with brisk walking. If you do not feel inclined to run, find a use for the bicycle stashed away in your yard or garage. A cycle ride of 30 to 45 minutes will definitely get your heart pumping.
HIIT
HIIT, or high-intensity interval training, is a short, intense routine used by athletes to improve performance. It will rapidly improve your fitness levels and send your metabolism rocketing into a fat-burning zone. IntervalTraining.net recommends 30-second intervals as ideal for the beginner. Warm up by jogging for five minutes. Break into a sprint or fast run for 30 seconds, then rest for 90 seconds. Stretch your calf, hamstrings and quadriceps muscles during your rest period. Repeat the sprint and rest sequence four to eight times, depending on your level of fitness.
Resistance Exercise
Do resistance exercises using your body-weight or a pair of dumbbells. To work your chest, front deltoids and triceps, do three sets of press-ups for 15 to 20 repetitions. Keep your knees on the floor if you have difficulty with this exercise. Do lunges. To execute a lunge, hold two dumbbells by your side and take a long stride forward with your left leg. Keep your left foot flat and bend your knee until your thigh is parallel to the floor. Keep your knee in line with your heel. Lift the heel of your right foot, bend your right knee, touching the floor lightly. Straighten up and step back, placing your left foot along your right foot. Next, step forward with your right foot, ensuring you maintain the same technique as before. Do three sets of 20 steps with a 30-second rest between sets. Lunges work your thighs, hamstrings and butt.
Abdominals
Do ab curls. Lie flat on your back with one leg bent, foot flat on the floor, to ease any strain on your lower back. Place both hands by your side, palms flat on the floor, and curl your trunk up, shortening the distance between your sternum and belly button. Exhale sharply as you curl up and tense your abdominal muscles briefly at the top of the movement. Do three sets of 15 to 20 repetitions.
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