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Sports Club Workout at Home Go Back
 
 
 
Getting the body you desire and the exercise you need to be healthy doesn’t have to include a high priced gym or the assistance of a personal trainer. With a little motivation and creativity, you can get a great workout at home at little or no cost. 
     
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Be sure to check with your doctor before beginning an exercise program especially if you haven’t been exercising for a while. Start out slowly and build your routine. Exercise for at least 30 minutes/3-4 days a week to get fit. To lose weight, up the time to 45 minutes to an hour/5 days a week to see results quick.

Any fitness program should include both cardio-aerobic exercises to burn calories and fat as well as strength training to keep muscles strong and toned.     Walking is the least expensive cardio workout, if you’re good as a solo exerciser.   Many people do quite well exercising on their own.  If you’re one of them, take a brisk walk or a run in your neighborhood 3 or 4 days a week and spike the intensity of the routine with an intense uphill climb once or twice a week.


Use a pedometer to track the number of steps and or mileage if you want to measure your efforts.  Pedometers can be found at mass merchandisers like Target or Kmart as well as sporting good stores.  To avoid boredom and establish a good pace, load your iPod or CD player with all your favorite music and get movin’.  

If you want to avoid the streets, then join the throng of devotees walking the track at local high schools or park trails especially on the weekends or early evening.  Need a bit more motivation? Find a fitness buddy by posting a notice in your apartment or workplace bulletin board.  Not only is this a great way to connect with new friends, but it will also help keep you on track and motivated.

You’ll want to complement your cardio routine with strength and toning exercises.  Do several sets of moves like lunges, push-ups and sit-ups depending on your fitness level.   Make easy hand weights for targeting muscles like biceps and pectorals with 5 gallon jugs filled with water or sand.   Thoroughly secure the contents of any container used with duct tape for safety.   Use these containers for the strength training portion of your workout and tone muscle throughout your upper body.

Free Resources
A good resource on home workouts is Free Online Health. They detail a variety of exercises that can be done indoors or out in your yard.  You can network with others, set goals and stay on track with tips from The Biggest Loser, the popular weight loss reality show there too. 

If you like a new video or tutorial to shake you out of your inertia, go to Free Trainers.com or Women-Workout-Routines.com for free workout video downloads, customized exercise routines, and online weight loss plans.  These resources can help you find the workout you need and diet routine for a successful weight loss and toning program without the cost of a gym membership and the anxiety of actually getting there to use it.

Low Cost Fitness
Join your local YMCA or neighborhood recreational center.  Community centers have swimming pools, aerobics and Yoga classes. Some have low or even no membership fees.  If you want a sports club environment but can’t afford private club membership, take advantage of Open House at upscale sports clubs.  You can use their spa-like facilities free of charge for a day or more if you’re up to a bit of sales talk afterward. 
There are many options for fitness at both ends of the spending spectrum. Lack of money is a poor excuse for not exercising. The important thing with all exercise is to commit to a certain time of day for fitness and make keeping that appointment a priority. Consistency and commitment is what delivers results. Find out what motivates the Exerciser in you and kick it into high gear!
 
 
KWIK TIP:
Sleep in your workout clothes to eliminate motivation-draining, early morning ‘What to Wear’ decisions. 
 
 
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