Just like saving money and investing in our financial future, we need to put that same effort into investing in our health. Eating well and being active are the keys to a long healthy life but many of us have a hard time being regular with either of these. If it is not the challenge of time and a busy schedule, then we are challenged with finding the money to spend on gym membership.
Well, feel challenged no more. Today I present you with a workout that will cost you nothing and one that you can do in the comfort of your home saving you time from commuting to the gym. My husband and I work out at home regularly and we have found it a great time and money saver. We find we actually enjoy them more because we are able to fit them in better both financially and in terms of time. So get your comfy clothes and you sneakers on and get ready to sweat.
1. Jog in place for 3 minutes. Alternate between knees up and heels to your butt.
2. Perform 25 jumping jacks ensuring you bend you knees slightly to reduce the impact on your joints.
3. Perform 15 crunches. Lie flat on your back with your knees bent. Place your hands behind your head with your elbows pointing outwards. Keep your neck in a straight line with your spine and flex your waist to raise your torso from the mat. Then lower back down. Repeat.
4. Perform 10 hip bridges. Lie on your back with your feet on the floor and your knees bent up. Then lift your hips while flexing your butt and hold for one whole breath. Then slowly lower your hips and repeat.
5. Perform step ups for 3 minutes. All you need is the bottom stair of your stair case. Just step up on the stair one foot at a time and then step down one foot at a time. Repeat.
6. Perform 15 reverse crunches. Lie on your back with your hands at your sides. Keep your knees bent and bring your knees towards your head just until your hips lift a little off the floor. This uses your abs. then slowly lower and repeat.
7. Perform mountain climbers for 2 minutes. Get on your hands and knees like your starting at a block sprinter. Then run in position, supporting your upper body with your hands. Remember to keep your back straight.
8. Perform 15 pushups. Don’t worry you can do the modified version on your knees to start. The key is to keep you back straight and in line with your spine.
9. Perform squat thrusts for 1 minute. Stand straight and then drop to a crouch position. Then immediately trust your legs to push you up again. Repeat.
10. Cool down and stretch. Cool down by walking around your house until your heart rate returns to normal. Then stretch for 5-10 minutes. If you need help with stretching, send me a comment and I can share some good ones with you.
Well, I hope you find this workout effective and as user friendly as we have found it. It will be such a great feeling to know you are investing in your health while still investing in your financial future.
If you are interested in other workouts I have put together, they are listed below:
When a person decides on a fitness program that includes exercise stomach, it is best to include stomach exercises that work different parts of the stomach. If a person only concentrates on one area of your stomach, There will not be as effective training. The best stomach exercises, combine working the oblique, which are the lateral muscles, abdominals, lower section middle and top.
I love bodyweight exercises, you get so much more out of the time you put in as you’re using more muscle groups and stabilizers. These are some great ones to get started and best of all it doesn’t cost anything!
Get fit, have fun!
@ Mark I love bodyweight exercises. They are portable and effective and yes, they are free. We have found them the best for functional strength building.
You could also go to the nearest track to do these excercises, and add in a jog/run for the cardio. Also, a good, quick warmup/cooldown if you walk a lap.
@ Brandi Those are good tips Brandi. They don’t cost anything either. It would work especially for those who don’t mind leaving their house to get a workout.
I couldn’t agree more with these tips. I have a list of exercises that I do each day with weights, as well, and it looks much like yours. I also find that – when I do my cardio exercise outside – it gives me a double mood boost. I get all those good endorphins flowing, plus I get that shot of vitamin D.
You could always buy a USED exercise bike on Kajiji too if you want to add a cardio spice to things too. Mine cost $100, well worth it.
True. Both options would work in combination or on their own.
When a person decides on a fitness program that includes exercise stomach, it is best to include stomach exercises that work different parts of the stomach. If a person only concentrates on one area of your stomach, There will not be as effective training. The best stomach exercises, combine working the oblique, which are the lateral muscles, abdominals, lower section middle and top.
I love bodyweight exercises, you get so much more out of the time you put in as you’re using more muscle groups and stabilizers. These are some great ones to get started and best of all it doesn’t cost anything!
Get fit, have fun!
@ Mark I love bodyweight exercises. They are portable and effective and yes, they are free. We have found them the best for functional strength building.
You could also go to the nearest track to do these excercises, and add in a jog/run for the cardio. Also, a good, quick warmup/cooldown if you walk a lap.
@ Brandi Those are good tips Brandi. They don’t cost anything either. It would work especially for those who don’t mind leaving their house to get a workout.
I couldn’t agree more with these tips. I have a list of exercises that I do each day with weights, as well, and it looks much like yours. I also find that – when I do my cardio exercise outside – it gives me a double mood boost. I get all those good endorphins flowing, plus I get that shot of vitamin D.
@Jamie. Glad to hear you have found something similar that works. I love that I can work out and get health benefits in 30 minutes at home.