Health & Fitness
4 Quick Workouts That’ll Keep You Out of the Gym
Driving to a crowded, sweaty gym and fighting for time on the best equipment is not my idea of fun, and I know I’m not alone in this sentiment. That’s why I’m always looking for alternative ways to get healthier at home or on the road. I’ve found you can get an incredible workout with little-to-no equipment just about anywhere, and I’m here to share a few tools and fitness tips that have worked for me. The best part? They’re all available on Rakuten, so you’ll get Cash Back while shopping for all the best products.
Please consult your doctor before beginning any exercise routine.
Complete a kettlebell circuit
Kettlebells can help you build the body you’ve always wanted. You can perform dozens of exercises with them and they take up little space in your home. When shopping for a kettlebell, you want to look for one made from cast iron with a smooth handle. Most people start with 25 lbs or 35 lbs. I like this one from Onnit because it meets both of those criteria. Onnit also happens to be a leader in strength training equipment. Pick one up and try the circuit below to get started.
Exercises: Kettlebell deadlift, kettlebell swing, goblet squat
The workout: Perform 1 set of each exercise back-to-back with 12 to 15 repetitions per set. Repeat for a total of three rounds with one minute of rest between rounds.
Try your hand at TRX
If a workout tool is good enough for the Navy SEALS, it’s good enough for you. That’s the idea behind TRX. This portable trainer was developed by a former U.S. Navy SEAL to help members of the military and first responders train anytime, anywhere. It has since found its way into homes across the country (including mine) and makes for one fun at-home workout. It’s great for those who travel frequently for work because it packs up in a carrying case the size of a toiletry bag.
Exercises: TRX chest press, TRX squat, TRX row
The workout: Perform 3 sets of 8 to 10 repetitions of each exercise. The TRX system relies on your bodyweight for resistance. If you feel like the exercises are too easy, increase the amount of repetitions.
Do more with dumbbells
The dumbbell is one of the most classic fitness tools around. Most people know how to do basic movements like curls, but there are hundreds more exercises to try. Cast iron dumbbells are just fine for beginners, but you may want to look into rubber-coated options, which tend to last longer. CAP makes the best entry-level fitness gear, like these 25 lb hex dumbbells.
Exercises: Arnold press, fly, dumbbell floor press, lateral raise
The workout: If your main goal is strength, choose heavier dumbbells and perform 4 sets of 5-8 repetitions per exercise. If you’re looking to increase muscle growth, 4 sets of 12-15 reps should do the trick.
Use your bodyweight
No equipment? No problem. Workout clothes, shoes and a yoga mat are all you need to get a workout in outside of the gym. I personally like New Balance’s Fresh Foam Cross TR shoes for bodyweight training because they keep me stable. The beauty of bodyweight training is you can do it anywhere and there are hundreds of exercises to choose from.
Exercises: Burpees, lunges, push-ups, jumping jacks
The workout: Perform as many reps as possible of each exercise with two minutes rest in between. Repeat for a total of three rounds.
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