How much exercise do you get a week? The majority of healthy adults, should be performing 150 minutes a week of moderate aerobic activity or 75 minutes a week of vigorous aerobic activity.1 You should also be combining the moderate and vigorous aerobics over the course of a week. Also, be sure to consult your physician before you begin a new exercise routine.
If you want to get fit and increase your activity this year, are you concerned a gym membership will put a huge dent in your budget? After all, most memberships require a 12-month contract; and many people stop going after only 3 months.1
With these 7 full-body activities, you can get a complete workout without a gym.2
Cardiovascular exercise (or “cardio” for short) is an exercise that targets your heart, but has benefits for your entire body. Forms of cardio are light jogging, long-distance running, interval training, etc. Engaging this activity two to three times a week is a great way to get fit.
2. Stair Climbing
Do you live near a football stadium or have access to a large staircase? Climbing or running stairs is an effective and practical form of cardio. Your first time running stairs, you may get winded, but try increasing a few stairs each time. So lace up those sneakers and start climbing.
3. Jumping Rope
Jumping rope is likely an activity that you have seen children or boxers engaging in. But did you know this cardio activity could burn up to 160 calories in just 15 minutes? If you’re a busy individual, this is a great cardiovascular activity to engage in.
Pushups are an effective exercise that work out several muscles in your body including pectorals, deltoid, triceps, etc. Although it seems simple enough, form is everything. Be certain to do some research beforehand so you don’t injure yourself.
The basic plank is very simple, but very challenging. The goal of this exercise is to strengthen your entire core. To do a plank, lie on your stomach, you’re your forearms to lift up your body with your elbows close to your sides and directly under your shoulder, and keep your palms down. Do this for 15 seconds at a time.
Squatting is simple and is an exercise that strengthens your legs, lower back, hips and even some of your bones. Just like all the exercises on this list, you can do squats anywhere. Start with 100 squats per week and increase by 25 week over week.
1 Laskowski, E. (2014 January 3). How much should the average adult exercise every day? Retrieved January 12, 2015 from http://www.mayoclinic.org/healthy-living/fitness/expert-answers/exercise/faq-20057916
2 Dachis, A. (2011 September 12). How to get a complete workout with nothing but your body. Retrieved January 12, 2015 from http://lifehacker.com/5839197/how-to-get-a-full-body-workout-with-nothing-but-your-body