You 're trying to get fit. But you don't want to join a health club — it's too expensive, there's no gym convenient for you, or maybe you're just an independent guy. Or maybe you're already a member of the gym, but your schedule was too manic to get away.
That leaves you to work out at home. But can you really get a great workout without leaving your house?
Absolutely, says Kevin Steele, PhD, exercise physiologist and vice president of 24 Hour Fitness Centers.
"In today's world, the reality of it is people don't have time to go to a facility every day anyway," he says. "And consistency is key."
Believe it or not, Steele says, at 24 Hour Fitness, they encourage folks to exercise at home as much as at the gym. This way, they are more apt to adopt fitness as a lifestyle. "The key thing is that you do something, somewhere, sometime," he says
Steele and other fitness experts say that it doesn't take a lot of effort or money to design an effective workout program at home. Things like fit balls, dumbbells, exercise bands or tubing, and push-up bars are a cheap way to create a routine that works for all major muscle groups.
But even without props or equipment, you can create muscles and burn calories.
"When anyone wants to get going, they might take a short stroll, then do abdominal exercises and push-ups," says Richard Weil, Med, CDE, an exercise physiologist, and a WebMD Weight Loss clinic consultant.
The 4 Elements of Fitness
According to Steele, an effective fitness program has five components, all of which you can do at home:
This can be done with a rope for 5 to 10 min
A cardiovascular (aerobic) workout.
It could be with a bicycle for 20 to 30 min
Resistance (strength-building) exercises.
This can be effective with resistance bands
This can be done with a simple Stretcher
Now you have no excuse