How to Get Fit without Ever Going to the Gym
Posted by hourglass angel on Sep 16th 2016
You’re busy, we know. With so much going on in your day-to-day life, how are you supposed to get to the gym?
Fortunately, you don’t have to go to the gym daily—or even have a membership at all—to be in great shape. All it takes are some targeted workouts that will get you sweating, burning fat and building muscle, all in the comfort of your own home.
Here’s one full-body workout routine that does it all. All you need are some hand weights (we highly recommend a waist trainer as well!). Your weights should provide enough resistance that your muscles are fatigued at the end of each set—and after three sets they should feel maxed out.
Ready to get started? Try going through this entire circuit three times, with a 1-minute break between sets. Exhale during the hardest part of each motion.
- Squat Tricep Extension
- Hold a dumbbell with both hands above your head with your elbows straight.
- Stand with your feet shoulder-width apart. Lower into a squat, keeping your back straight and your weight evenly spread between your heels and the balls of your feet.
- During the squat, bend your elbows so that the weight is behind your head.
- When you stand back up, straighten your elbows.
- Do this for 60 seconds to complete 1 set.
- Around the World
- Lie flat on your back with your knees bent and your feet flat on the floor.
- Hold a dumbbell above your head. Bring it down with one hand and pass it to the other hand underneath your knees.
- When you bring it back to the top of your head, switch directions and pass it back the other way.
- Do this for 45 seconds to complete 1 set.
- Wood Chop
- Use a dumbbell or a kettlebell in this exercise.
- Standing with your feet shoulder-width apart and holding the weight with both hands, lower into a squat and twist your torso so that the weight is on the outside of one knee.
- Push up and twist so that momentum carries the weight until it is above the opposite shoulder. Keep your arms straight the whole time.
- Continuing with the momentum of the weight, return to the squat and repeat.
- Do this for 30 seconds, then switch sides for another 30 seconds to complete 1 set.
- Chest Press
- Lie flat on your back with your knees bent and feet flat (you can use a workout bench if you have one).
- With arms straight, hold two dumbbells directly above your shoulders with your palms facing your feet.
- Slowly bend your elbows until they almost reach the ground, keeping your palms forward.
- Return to the starting position and repeat for 45 seconds to complete 1 set.
- Lawnmower Pull
- Standing with your feet shoulder-width apart, hold a dumbbell in your left hand.
- Squat and rotate your torso to the right so that the dumbbell goes down toward your right foot.
- Stand up and fully rotate to the left while bending your left arm—as if you were starting a lawnmower.
- Repeat for 30 seconds and then switch sides for another 30 seconds to complete 1 set.
- Standing Side Bend.
- Stand with your feet shoulder-width apart, holding a dumbbell with both hands directly over your head.
- Bend your torso to the left and then slowly to the right, repeating for 45 seconds to complete 1 set.
- Reverse Lunge Shoulder Press
- Standing with your feet shoulder-width apart, hold a dumbbell in each hand and position them at your shoulders.
- Lunge backward with your right leg.
- When you push back up to standing, lift your right knee to waist level while extending your arms straight overhead.
- Repeat for 30 seconds and then switch sides for another 30 seconds to complete 1 set.
- Plank Straight Arm Kickback
- Start in a plank position with your wrists under your shoulders, feet hip width apart, holding a dumbbell in each hand.
- Lift one arm straight back, keeping your elbow straight, so the dumbbell is near your hip.
- Return to starting position and repeat for 30 seconds; then switch sides for another 30 seconds to complete 1 set.
- Split Squat Curl
- Stand in a split leg position, with one leg forward and the other back; hold a weight in each hand.
- Bend your knees into a squat while curling your biceps (be sure to keep the elbows back).
- Lower your arms as your return to standing position.
- Repeat for 30 seconds and then switch legs for another 30 seconds to complete 1 set.
- Wall Sit Rotation
- Start in a squat position while leaning against a wall, with your thighs parallel to the floor.
- For an extra challenge, hold a dumbbell or a medicine ball with both hands above your thighs.
- Twist your torso to the right and then back the other direction.
- Repeat for 60 seconds to complete 1 set.
This workout routine was adapted from Spotebi; if you enjoy it, you might like to check out some of their other at home workout options for women.
If you try this workout, we’d love to see you getting your sweat on! Share with us on Instagram #bethehourglass.