Getting Fit in 2013 on a Budget + FREE Gym Trial Offers
Many people make New Year’s resolutions to get healthy and in shape. However many people aren’t exactly sure where to start. They might think getting fit requires a great deal of time, money, or fancy work out equipment. But the truth is, a little motivation and determination are all you need to make your fitness goals a reality.
In fact, for those on a time crunch, there are plenty of ways to sneak some exercising in from the comfort of your own home. Take a peek at the simple tips below to find out how you can get fit from home and start working on a new and healthier you! The best way to do these exercises is circuit style, completing the prescribed number of repetitions of each exercise without resting. Once you’ve done one set of each exercise, rest for two minutes, then repeat the entire circuit one to two more times. Oh and don’t worry, no fancy equipment is needed here. If you have a chair, some stairs, a wall, and a box or bench, you’re all set! Ready? Let’s go!
Simple Body Squats
Stand as tall as you can with your feet spread slightly wider than shoulder-width apart. Hold your arms straight out in front of your body at shoulder level, so that your arms parallel to the floor. Keep your torso as upright as you can for the entire movement, with your lower back slightly arched. Brace your abs, and lower your body as far as you can by pushing your hips back and bending your knees. Pause, then push yourself back to the starting position. That’s one repetition. Do 15 to 20 repetitions.
Incline Push Ups
Assume a push-up position, but place your hands placed on a raised surface such as a box or bench, or even one of the steps of your stairs. Your body should form a straight line from your ankles to your head. Keeping your body rigid, lower your body until your upper arms dip below your elbows. Pause, and then push yourself back to the starting position as quickly as possible. Do 12 to 15 repetitions.
Lie on your right side with your knees straight. Prop your upper body on your right elbow and forearm, which should be directly below your right shoulder. Place your left hand on your left hip. Try to make your tummy as skinny as possible and hold it that way—this gives you a tight core—while breathing normally. Then raise your hips until your body forms a straight line from your ankles to your shoulders. With your core tight, hold this position for 30 seconds. Roll onto your other side and repeat.
To start, stand at the bottom of the stairs and walk in place for about one minute to get your leg muscles warmed up. Next, step up onto the first stair, and then back down. Repeat this move on the first stair only ten times. Walk in place for fifteen seconds. Next, walk up the first two stairs, and then back down, then walk up one stair and back down. Repeat ten times. Then go up three stairs, come down, walk up two stairs, come down, and walk up one stair and come down. Repeat ten times. Continue the pattern up ten stairs. Repeat.
A jump rope is an inexpensive piece of equipment that is easy to store. Using a jump rope improves your coordination and burns a lot of calories in a short period of time. The American Council on Exercise recommends choosing a light-weight rope with foam grips. Ensure it is long enough by stepping on it with one foot in the center, and when you pull the handles up, they should reach about chest high. You can start with short bouts of rope jumping, just 30 to 60 seconds at a time, and work your way up to longer sessions. Between each bout, march in place to keep your heart rate up.
Sit up straight in a chair with your feet flat on the floor. Position your arms so that your elbows are bent at 90-degree angles and are level with your shoulders. Your palms should face forward. Bring your left elbow and your right knee toward each other. Return to the starting position. Repeat with the right elbow and left knee. Then alternate the moves for one minute.
The Captain’s Chair
Remain upright in the chair and grab both sides of the front of the seat, near your hips. Inhale. As you exhale, slowly lift your knees up toward your chest. If necessary, lean back a little in your chair, but don’t arch your lower back. Hold for three seconds, then return to the starting position. Repeat for one minute.
What’s Next + FREE Gym Trial Offers
Once you feel comfortable and warmed up, you might wish to up your workout at your local gym! If you are feeling inspired, why not check out the FREE TRIAL specials currently offered by Curves Gym or 24 Hour Fitness? Both gyms are not only fully equipped with top notch machinery and professionals to help you, but you can enjoy FREE TRIALS at both!
Your free trial at both sites are a cinch to get signed up for and there is no deposit required to sign up or high pressure sales talk should you decide not to join. Visit 24 Hour Fitness or Curves Gym to get started on your FREE week trial! Ladies, you may enjoy the privacy and special attention Curves offers for your health needs, or someone looking to try various strengthening classes or circuit training may find what they are looking for at 24 Hour Fitness. Both offer many wonderful options to help you reach your goals!
Whatever your health and fitness goals are in the new year, good luck and keep at it!