{"id":15230,"date":"2017-01-19T12:26:06","date_gmt":"2017-01-19T12:26:06","guid":{"rendered":"https:\/\/shawellness.com\/shamagazine\/shamagazine\/?p=15230"},"modified":"2023-10-18T11:36:41","modified_gmt":"2023-10-18T09:36:41","slug":"how-to-exercise-without-a-gym","status":"publish","type":"post","link":"https:\/\/shawellness.com\/shamagazine\/en\/how-to-exercise-without-a-gym\/","title":{"rendered":"How to exercise without a gym"},"content":{"rendered":"<p>W<strong>e tend to think that working out requires fancy equipment in a gym,<\/strong> however, exercising is not confined to the vicinity of a gym. As long as we have workout clothes and motivation, <strong>we can workout anywhere.<\/strong> In fact, <strong>working with your own body weight has proven to be very effective.<\/strong> We don\u2019t always have time to do a full workout or go to the gym, so, on days that you have a tight schedule but still want to get a workout done, <strong>try this equipment-free workout routine!<\/strong><\/p>\n<p>Tip: the only thing <strong>you will need is workout clothes,<\/strong> <strong>a pair of trainers<\/strong>, and a mat is optional.<\/p>\n<p>&nbsp;<\/p>\n<h4>Start off with some cardio!<\/h4>\n<p><strong>Get your heart pumping with these cardio exercises:<\/strong><\/p>\n<ul>\n<li>1 minute of jumping jacks<\/li>\n<li>1 minute of high knees<\/li>\n<li>1 minute of burpees<\/li>\n<li>1 minute squat jumps<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>Note:<\/strong> Aim to do all the exercises consecutively, however, if you\u2019re struggling to do them all at once, take a 30 second break in between the burpees and squat jumps.<\/p>\n<p>&nbsp;<\/p>\n<h4>Toning exercises:<\/h4>\n<p><strong>Tip:<\/strong> aim to do 3 sets of each exercise<\/p>\n<ul>\n<li>20 squats<\/li>\n<li>20 lunges on each leg<\/li>\n<li>20 tricep dips<\/li>\n<li>20 push ups (either modified or full push up depending on your strength)<\/li>\n<li>30-60 second plank<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>Run through these exercises and r<strong>epeat the whole set 3 times.<\/strong><\/p>\n<p>&nbsp;<\/p>\n<p>Finish off <a href=\"https:\/\/shawellness.com\/shamagazine\/en\/morning-stretching-routine\/\">stretching your body<\/a> to complete the workout.<\/p>\n<p>&nbsp;<\/p>\n<p>You can alternate the exercises with other ones you like. T<strong>he point is to exercise using your own body weight.<\/strong> All the <strong>exercises work the whole body and don\u2019t require any equipment.<\/strong> You can either do them in your house or in any outdoor space. It\u2019ll <strong>take you about 20-30 minutes<\/strong>, which can be easily fitted into your daily routine! <strong>Try it out and see the results for yourself!<\/strong><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>We tend to think that working out requires fancy equipment in a gym, however, exercising is not confined to the vicinity of a gym. As long as we have workout clothes and motivation, we can workout anywhere. In fact, working with your own body weight has proven to be very effective. We don\u2019t always have [&hellip;]<\/p>\n","protected":false},"author":8,"featured_media":15231,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_sitemap_exclude":false,"_sitemap_priority":"","_sitemap_frequency":"","footnotes":""},"categories":[34],"tags":[],"class_list":["post-15230","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sport"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Effective Gym-Free Workouts | SHA Magazine<\/title>\n<meta name=\"description\" content=\"Unlock effective gym-free workouts with SHA Wellness. Discover full workout routines and fitness exercises for a healthy lifestyle.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/shawellness.com\/shamagazine\/en\/how-to-exercise-without-a-gym\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Effective Gym-Free Workouts | SHA Magazine\" \/>\n<meta property=\"og:description\" content=\"Unlock effective gym-free workouts with SHA Wellness. Discover full workout routines and fitness exercises for a healthy lifestyle.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/shawellness.com\/shamagazine\/en\/how-to-exercise-without-a-gym\/\" \/>\n<meta property=\"og:site_name\" content=\"SHA Magazine\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/shawellnessclinic\/\" \/>\n<meta property=\"article:published_time\" content=\"2017-01-19T12:26:06+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-10-18T09:36:41+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2017\/01\/iStock-601923216.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"724\" \/>\n\t<meta property=\"og:image:height\" content=\"483\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"SHA\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@shawellness\" \/>\n<meta name=\"twitter:site\" content=\"@shawellness\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/shawellness.com\\\/shamagazine\\\/en\\\/how-to-exercise-without-a-gym\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/shawellness.com\\\/shamagazine\\\/en\\\/how-to-exercise-without-a-gym\\\/\"},\"author\":{\"name\":\"SHA\",\"@id\":\"https:\\\/\\\/shawellness.com\\\/shamagazine\\\/en\\\/#\\\/schema\\\/person\\\/3b72d023ae7d024728d6397054b837c3\"},\"headline\":\"How to exercise without a gym\",\"datePublished\":\"2017-01-19T12:26:06+00:00\",\"dateModified\":\"2023-10-18T09:36:41+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/shawellness.com\\\/shamagazine\\\/en\\\/how-to-exercise-without-a-gym\\\/\"},\"wordCount\":300,\"publisher\":{\"@id\":\"https:\\\/\\\/shawellness.com\\\/shamagazine\\\/en\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/shawellness.com\\\/shamagazine\\\/en\\\/how-to-exercise-without-a-gym\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/shawellness.com\\\/shamagazine\\\/wp-content\\\/uploads\\\/2017\\\/01\\\/iStock-601923216.jpg\",\"articleSection\":[\"Fitness\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/shawellness.com\\\/shamagazine\\\/en\\\/how-to-exercise-without-a-gym\\\/\",\"url\":\"https:\\\/\\\/shawellness.com\\\/shamagazine\\\/en\\\/how-to-exercise-without-a-gym\\\/\",\"name\":\"Effective Gym-Free Workouts | SHA Magazine\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/shawellness.com\\\/shamagazine\\\/en\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/shawellness.com\\\/shamagazine\\\/en\\\/how-to-exercise-without-a-gym\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/shawellness.com\\\/shamagazine\\\/en\\\/how-to-exercise-without-a-gym\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/shawellness.com\\\/shamagazine\\\/wp-content\\\/uploads\\\/2017\\\/01\\\/iStock-601923216.jpg\",\"datePublished\":\"2017-01-19T12:26:06+00:00\",\"dateModified\":\"2023-10-18T09:36:41+00:00\",\"description\":\"Unlock effective gym-free workouts with SHA Wellness. 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