Efficient No Gym Workouts

Give up the excuses, you can get in perfect shape without ever visiting the gym.

Everyday, our schedule gets busier, careers get more demanding leaving us with little or no time to hit the gym. But that's no excuse to avoid working out at all.  Its actually easier than you think to work out on the go or when trying to loosen up in front of a TV after a busy day.

These tips have been tested and recommended by the Justichhealth team. They require very little effort but promises huge and satisfying results.

1. Hold your calls
When your cell phone rings, stand up to answer it, don’t sit back down through the whole call. Katy Fraggos of the boutique fitness studio, Perspirology, has a way to make it even more challenging. “Try balancing on one leg throughout the duration of the call. Alternate to balance on the opposite leg when the next call comes in.” Give it a try.

2. Maximize Red Light Stops
Next time you’re stuck in traffic or at a red light, you can easily take advantage of the time to work your core muscles and improve posture. “To do this, hold the steering wheel at ten and two. Sit with your back as straight as possible, ears stacked over the shoulders also allowing you to relax the back of the neck. Glide shoulder blades down the back and squeeze shoulder blades slightly inward,” says Jessica Diaz Barre instructor and certified personal trainer. “Start to breathe your bellybutton in towards your spine, towards the lower back, toning the core muscles. Focus on taking deep calming but forceful belly breaths. You can do what I do to have fun with this and blast your favorite song, exhaling sharply to the beat!”

3. Burpee Time
One of my favorite workouts is [as many burpees as possible] as fast as possible, since any time you can ramp up the intensity of physical activity is time well spent. You can do this workout anytime, anywhere, and it’s guaranteed to kick your butt. For the unfamiliar, a burpee is a diabolical combination of a pushup quickly followed by a jump or jumping jack.

4. Work That Booty

Early in the morning and last thing before bed, it’s booty time! “Do 100 booty squats after you wake up in the morning and 100 before bed!” instructs Javier Perez, trainer at modelFIT. It sounds so simple, but we’re pretty sure your backside will be turning heads in no time.

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5. Make Vacuuming Worthwhile
Walking lunges are a great way to work on your abs, thighs, and hips, and you can do them while you vacuum. While holding the vacuum, take a big step forward with one leg while lifting the heel of the other foot. Bend the knees and drop your hips down. Don’t let the back knee touch the ground. Come back up and bring the back foot forward in another big step. Repeat until the carpet is clean.

6. Stand Out
Having trouble getting in any activity, there is an alternative: stand at your desk. “There’s mounting research demonstrating the benefits of standing versus sitting. If you work in front of a computer all day, I highly recommend experimenting with a standing desk,” says Colina. “At formula O2’s headquarters, our office is outfitted with standing desk setups from Rogue Fitness or Oristand, and each cost less than $40. We have chairs for when people want to sit, but I’d be lying if I said they weren’t uncomfortable on purpose.”

7. Car jacked?
Are you frequently stuck in the car waiting for your kids or killing time between your next afternoon meeting? Keep a pair of one to three-pound weights in your trunk for a quick set of bicep work or chest presses (if you can recline the car seat). Ensure you have enough room by pushing your seat all the way back. While holding a weight in each hand, start to curl the weights upward towards your shoulders while keeping your elbows close to your ribcage. Repeat this action for ten reps, three times. And if you've got time and can recline your seat all the way back, go for chest presses. While laying down, keep a weight in each hand keeping your arms straight above your head without locking your elbows. Have your knuckles facing you, with a pull-down action bring the weights down towards your chest and push back up to complete one rep. Repeat this move for ten reps, three times.

8. Use a Can
While you’re in the kitchen, instead of grabbing a snack while you’re waiting for something to finish cooking, use the time to get your those guns sculpted. Do some bicep curls with canned food. Find heavy cans and try 12 reps for four rounds. You should feel it!

9. Email Excitement

You can use that overflowing inbox to your advantage! Whether you’re at your desk or on the go, every time you get the chime that a new email has come through, stop to do 20 lateral floor taps. How to do these: stay seated with back straight and arms long by sides, lean to one side and reach fingertips toward the floor, reverse to reach opposite fingertips to the floor.

10. Take Five
All you need is five minutes, you can get in a body sculpting workout no matter where you are—home, office, hotel—and all you need is fitness lifestyle expert Paige Hathaway’s “Fit in 5” routine. “Perform each exercise concurrently, with no rests between each. Ensure the core is engaged throughout the entire workout by keeping the transverse abdominals (TVA) activated. Do this by drawing the belly button is as tightly as possible to the spine and elevating the rib cage,” Hathaway explains.

•Bird Dogs: 1Min

Begin in a plank position. Extend the left leg and right arm away from your body until they are parallel with your torso. While maintaining balance and stability in the shoulders and torso, lower yourself back into the starting position by pulling the opposite elbow to the knee. Alternate sides each rep.

•Inchworms: 1 Min

Standing upright with feet together, bend at waist and place hands directly in front of feet while keeping the knee as straight as possible. Begin to walk the hands out, alternating left, then right. Shoot for 3-to-4 inch increments until your upper body is stretched into a plank position. Now begin to inch your feet towards your hands, all while keeping your knees locked, so that you return to the starting position.

•Stir-the-Pot On Stability Ball: 1 Min

Kneeling on the floor, place your hands on the ball with your palms together. Initiate the movement by rolling the ball away from you until your elbows are on top of the ball. Move your forearms around in a circle motion (simulate stirring a pot). Alternate directions every 15 seconds.

•Knee Tucks on Stability Ball: 1 Min

Begin by lying face down across a stability ball in a plank position and walk forwards with your hands until your upper ankles are directly on top of the ball. Start by curling your knees in toward your chest while rolling the ball underneath your torso. Once you feel your abdominal muscles contract, steadily extend the legs back and return into the starting plank position.

•Supermans: 1 Min

Begin by lying face down on a mat with arms and legs extended in front and behind you. Keep your fingers together, pointed straight out in front of you and your feet pointed behind you. Be sure to keep your arms and legs straight throughout the entire exercise. Contract your abs and glutes while raising your hands and legs 4-to-5 inches off the ground. Hold each rep for 5 seconds before returning to the starting position.

11. Go with the kids
Do you have kids? They surely need to burn off a ton of energy so take advantage and get in on the action with them. You can create an obstacle course for your kids and race them! Run, jump, crawl, race! Don’t have kids? Borrow your friends’ kids and let their parents go on a day date while you babysit.

12. Make your Office your Track
After every half hour, do at least one lap around your work floor. You can make it seem like you are doing something else, like going to chat with another co-worker or grabbing a drink of water. Again, we are just trying to keep the body moving and burning calories!

13. Make Home Movements Friendly
There are little things you can do to make your home a constant source of calorie burning. Keep a pull-up bar on your bedroom door and use it anytime you enter and leave the room. Put your plates in a low cabinet so you have to squat to reach them. Keep your spices in a high cabinet where you have to stretch for them. Sit on the floor instead of the sofa, it seems so simple, but people are losing the simple range of motions and strength necessary to rise easily from the floor—a measure that correlates to lifespan.

14. Take it to the Dogs
Your pooch’s playfulness is also a great calorie burner for you! “Running around with a dog can be a great way to burn calories and get in a great workout without going to the gym. As long as you are moving, your muscles are contracting and burning calories. Just be sure to set aside some dedicated time each day. Just ten minutes per day of playing with your dog at a moderate level of intensity can burn more than 15,000 calories in a year! This equates to roughly five or six pounds of fat.

15. Use Your Body Weight
When you useyour body as a weight,  you never have to worry if you have the right equipment because you always have yourself around! “The great thing about bodyweight exercises is that no matter where you are at—work, home, hotel or outdoors—you are able to take bodyweight moves to such places and sweat it out,” says Lisa Kinder, star of the 10 Minute Solution: High-Intensity Interval Training DVD. “Set the tone of the workout by deciding what exercises you will be doing. I suggest a full body workout to maximize the allotted time. I then decide if I am counting reps or going for time. For example, if I do a total of five exercises, I will do each exercise for 45 seconds followed by 15 sec recovery/transition before the next move. I will do a total of three to ten rounds of all five exercises.” An example workout would include squats, mountain climbers, back lunges, jumping jacks and plank shoulder taps.

16. Frequent Flight Of Stairs

Ashley Giovinazzo, a personal trainer at Equinox Beverly Hills and a coach at the Pink Iron in West Hollywood, has an easy workout that requires a flight of stairs (perfect if you have a basement or live in an apartment) and a gallon jug filled with water. This glute-sculpting 30-minute interval workout is one she gives many of her clients who are always on the go.

How to do it: In 30 seconds, run up and down the stairs once. Then grab the gallon jug and hold it in front of your body while doing many lunges or air squats in the remainder of the time. Rest 30 seconds. Repeat for 10 rounds. Finish the workout with ten rounds of bicycle crunches using the same interval timing.

Whew!

RELATED: 6 ways Stairs can boost your health.

17. Cardio-ify Your Commute

It’s easy to get in exercise just by simply changing up your routine in the morning as you make your way to the office. Zuta Gilchriest, Regional Group Fitness Director of NY CRUNCH gyms, suggests mini hacks like skipping the elevator and taking the stairs, getting off the train one stop earlier and briskly walking the rest of the way, and parking further from your destination.

18. Mental Workout

Finally, If you want to stay fit and keep your body in peak shape, you need to have your mind in balance with that goal. According to Angel Alicea, a fitness instructor/personal trainer at Carillon Miami Beach, the easiest thing you can do is meditate. It takes practice but you can do it anywhere. “This mental workout tends to be the hardest one to do,” she says. “Start with five minutes a day and increase weekly. Think of a good thought, listen to soft music, or sit quietly in a room. The rewards are endless.”

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