13 Easy Workouts That Don’t Require a Gym

Written by eFITology Staff on Mon, Apr 19th 2010 at 12:05 am

Gym memberships can be costly, you often have to commit to a contract, and just getting in and out of the gym can take as long as your actual workout. But for quick, inexpensive, and effective workouts, you really only need to walk as far as your own living room.

1. Wall Push-Ups
   Target muscle group: chest/biceps
   8-12 reps/3 sets
   
   Find a blank space on your wall. Place your hands on the wall at about armpits distance.  Plant your feet firmly far away from the wall so that your body is comfortably angled away from the wall. Lower your body toward the wall until you’re just a few inches away. As you get stronger switch to a table and then chair.
2. Wall Sit
   Target muscle group: quads/hamstrings
   1 minute/3 sets
   
   Place your feet shoulder width apart and place your back flat up against the wall. Slide your body down the wall until your thighs are parallel to the floor. Hold that position one minute. Increase your held position 20 seconds with each set.  For a greater challenge hold a weighted object or a dumbbell or try lifting one leg parallel to ground. Stability ball can also be used as in the photo.
3. Jumping Lunges
   Target muscle group: quads/hamstrings/gluts
   10 reps each leg/2-3 sets
   
   Start in a lunge position with one leg forward, the thigh parallel to the ground and the knee even with the ankle. The back leg should be a few feet behind with just the ball of the foot on the ground. Lower your back leg almost to the floor, keeping your front knee parallel to the ankle, and thrust your arms up (bent at the elbows) to propel yourself up. Switch your legs in the air and land with the other foot forward in a lunge position.
4. Frog Leaps
   Target muscle group: quads/calves
   5 leaps/3 sets
   
   Find a space in your house with a long corridor; a hallway usually works well. Start with your feet shoulder width apart. Squat down and thrust your arms back with the squat and leap forward 3-4 feet, landing with both feet at the same time, same distance apart.
5. Kick Backs
   Target muscle group: hamstrings/gluts
   10 lifts each leg/3 sets
   
   Get down on all fours with your arms shoulder-width apart and your legs about hip-width apart. Lift one leg back and up keeping the same position with the knee bent. Lift slowly and repeat on both legs.
6. Push-Up Hold
   Target muscle group: abdominals
   Repeat intermittently throughout the work out
   
   Get in a push-up position but lower down to the elbows instead of the hands. Hold this position for one minute.  To increase the intensity rock forward with shoulders moving past the line of elbows and back throughout the hold.
7. Squats with Arm Raises
   Target muscle group: quads and gluts/shoulders
   10-12 reps/3 sets
   
   Place feet a little more than shoulder-width apart with feet slightly turned out. Hold a light-weight dumbbell or other equally heavy object (a large can of beans or large book) to your chest. As you lower your bottom toward the floor (keeping your knees parallel with your ankles) also lower the heavy object. When you raise your legs back up to a full upright position, raise the object above your head.
8. Leg Raises and Extension
   Target muscle group: abdominals
   20 sets
   
   Lay down on the ground with feet on the ground and knees up. Extend your legs straight up toward the ceiling. Raise your bottom off the ground contracting your abs. Lower your bottom back down, bend your knees to your chest and extend your legs straight out just slightly above the ground. This is one set.
9. Stair Climbers
   Target muscle group: hamstrings/calves
   3-minute intervals
   
   Find a ledge, a set of stairs or a sturdy chair and climb for two minutes straight, alternating legs. To work a different muscle group try stepping sideways.
10. Chair Dips
    Target muscle group: triceps
    10-12 reps/3 sets
    
    Find a sturdy chair with a flat chair bottom. Place our hands on the edge of the chair facing the same way as the chair. Place your legs shoulder-width apart, knees bent, quads parallel to the floor. Lower your body down so your triceps are parallel with the ground. Raise back up.
11. Jump Rope
    Target muscle group: calves/quads and hamstrings
    100 jumps/3 sets
    
    Even if you don’t have an actual rope you can repeat the motions as fast as you can.
12. Shadow Boxing
    Target muscle group: complete arm
    3-minute intervals
    
    Pick a focal point on the wall. Make a fist and bend both arms so that your fists are close together in and in front of your face. Stand lightly on the balls of your feet hopping from one foot to the next jabbing quickly in two-punch sets (alternating arms) toward the visual focal point. Rotate around the focal point as you hop.
13. Pilates 100
    Target muscle group: abdominals
    
    Lay on the floor on your back. Extend your legs out to a 45-degree angle. Hold there and raise your head and arms up straight about four inches above the ground. Start pumping your arms in short rapid pumps 100 times.