How to get lean during lean times is great for those who dont have the money to join a gym but still want to keep fit or burn fat.
Are you looking for ways to shape up your physique without stretching your wallet? Sometimes fitting a gym membership in your budget isn’t feasible. There are ways you can get in shape without even leaving your home or neighborhood. Staying healthy can keep you from spending money on doctors and medicine, so it’s important to take care of yourself. Here are some exercises you can do at home and/or outside, and the best part… It’s free!
You will need either cables or dumbbells for these exercises:
Stand straight with feet about shoulder width apart. Take a pair of dumbbells and hold them to the side. Curl your arms upwards keeping your elbows against your waist. Make sure you contract your biceps each time you go up. If you are using a cable place the cable under your feet with a handle in each hand. You will perform each set as mention with the dumbbells. Do 3 sets of 12-15 repetitions.
Stand straight with feet about shoulder width apart. Hold a pair of dumbbells to the side of your body. Slowly raise your arms out to the side keeping your elbows slightly bent. Stop when your arms are parallel with your shoulders. For extra burn go slightly above your shoulders. If you are using a cable place the cable under your feet standing shoulder width apart. Hold a handle in each hand and raise your arms up. Repeat for 3 sets of 12-15 repetitions.
You will need a chair or bench for this exercise. Place the palms of your hands on a chair or bench. Keep your legs straight in front of you. Dip down as low as you can go. This works your triceps. Do 3 sets of 20 repetitions.
Stand straight behind a chair. Take your right leg and lift it to the right side. Contract your hips each time you lift your leg. Do 3 sets of 20 and repeat with your left leg.
This is a great exercise to work your legs and glutes! Place one leg in front and bend your knee. Do not allow your knee to go over your foot. Keep the back let straight. Lunge down low and dig into your heels and switch legs as you lunge. You can use dumbbells for more intensity. Do 3 sets of 20 repetitions.
Get down on the palms of your hands and knees. Raise your right leg back and squeeze your glutes on the way up. Return your right leg close to your chest. Repeat for 3 sets of 20 and switch legs.
Another body part you can workout at home are your abdominals. Here are some exercises you can perform in a circuit or individually. If you are doing a circuit try to do 3 or 4 circuits.
Lay down on your back with your legs bent. Place your hands behind your head for support. Raise up and squeeze your upper abs as you go up. Do 25 reps.
Place a small towel underneath each foot or you can probably use the socks you are wearing. You will need to do this exercise on a wooden or smooth floor. Get down on the palms of your hands. Bring your knees in a fast motion to your chest. Do 25 reps.
Lay on your back with your hands behind your head for support and both legs up and bent. You will keep one leg bent and straighten the other leg then switch. As you switch your legs you will also switch touching your elbows to the knee. Make sure you do this in a fast motion. Do 25 reps each side.
After your workout don’t forget to do cardio! One of my favorite cardio exercises that can be done anywhere is running. If it’s nice outside grab your tennis shoes and enjoy being outside. You can also add some extra moves while you are outdoors running. Try skipping, side shuffles, butt kicks, and/or high knees. You will burn more calories also by taking your cardio outdoors.
If outdoor cardio isn’t for you or if the weather isn’t good then there are several exercises you can perform right in the comfort of your home! Plyometrics are great for burning calories and fat! Try these moves 2 to 3 times a week in a circuit for best results:
Wide Squat Jumps:
Place feet wide apart. Squat down then jump up. Return into a squat position. Do these fast and quick. Perform for one minute.
Get into a lunge position as mentioned above for the lunge exercises. However, you will jump up as you switch legs. Perform for one minute.
Get down on the palms of your hands bending your elbows and your legs. Jump up like a frog and return to starting position. Perform this move for one minute.
Narrow Squat Jumps:
These are like the wide squat jumps, however, you will place your feet shoulder width apart. Perform this plyo move for one minute.
Times are tough these days, but that doesn’t mean your health has to be put on hold. Not taking care of yourself could result in higher doctor bills. No matter what! You should put your health first, and do something for yourself each day to get you through those tough days.