Frank R.It’s no secret: getting a gym membership and actually going regularly enough to make it worth it is a hassle. When a business’ primary goal is to get you to sign up for memberships many rarely or never use, then you know they don’t have your best interests in mind. Gyms can be great for certain crowds, but they can also be expensive, intimidating, and uncomfortable. Fortunately, there is an alternative to the gym hustle and bustle: the home workout. You don’t need lots of expensive pieces of equipment or some insane will or know-how to get some exercise. Here are some of my favorite free at-home workouts to help you get the exercise you need at your own convenience.
The Neighborhood Walk
While not technically at-home, a nice stroll around the neighborhood is a great way to get your steps in without having to pay an exorbitant monthly fee for treadmill access. Simply take in the sights and sounds of your area, familiarize yourself with the landmarks, and watch as you burn calories without spending a dime. If you feel like challenging yourself, you can hop on a bike or go for a jog as well; working out in nature is a uniquely beneficial and enjoyable experience.
Squats
If you are looking to build up your legs and your core, then squats are one of the best exercises out there to do just that. Squats are essentially a body resistance exercise, where you use your legs to target your hamstring and quadriceps. This helps strengthen your knees and build up your muscle mass. To do a squat, stand with your feet shoulder-width apart and slowly lower your body, bending until your knees reach a 90-degree angle. To help you get the form right, try using a chair for balance: when your butt hits that chair, you know you’ve done a squat! While many people prefer to do squats with a weighted bar, doing bodyweight squats is also a great way to build muscle and burn fat.
Pushups
If it’s good enough for the Army, then it’s good enough for you! In all seriousness, pushups (or their more moderate form, knee pushups) are a great exercise to help build strength and endurance. Best of all, you can do sets of 10-15 pushups, or push yourself more and more depending on your current fitness levels and goals. To do a pushup, simply start in a high plank position with your hands and feet about shoulder-width apart. Then, lower your body by bending your elbows until your chest is just above the ground, while keeping them tucked in. After that, push yourself up until you are back in that plank position once again. Each time you do that, that’s one rep. It’s a simple workout, but it’s very effective, and a true timeless classic.
Nike Training Club
On top of at-home workouts, there are also entire at-home workout programs. These really took off during Covid, but have since lingered on as great ways to get tailored exercise routines without having to leave for the gym. One of the best free workout at-home apps is Nike Training Club: Wellness, also known as NTC. The app promotes a full-faceted approach that combines movement, mindfulness, and nutrition. You can expect over 300 exercises, as well as wellness advice, resources for guided meditation, and healthy recipes to help round out your fitness routine. If you are looking for something a bit more comprehensive than some home workouts, then an app like Nike Training Club may be just the thing for you.
Conclusion
You do not need a gym membership to stay in-shape. There are great at-home workout alternatives for you that can help you stay fit without breaking the bank. From neighborhood walks to tailored at-home training programs, there is bound to be an option out there that works for you. For more posts about wellness, fitness, lifestyle, and other topics, check out our blog!
