No time for Fitness? 3 ways to stay fit outside of the gym.

Perform Circuits to stay fit at home, get an online coach to stay accountable.

You want to get fit. You've joined a gym, started some classes or are maybe even taking personal training. Sometimes though, your schedule is too manic for you to get away, or you are not doing enough between your PT sessions.
What can you do? Can you really get a great workout around the house?

I've had many times whilst being away in the military or working abroad without access to a gym where I've had to create my own activity outside of the equipment I would usually have in a gym. I'd like to share with you 3 things you can do to stay consistent . . . 

3 of the best ways to stay fit outside of the gym.

1. Perform a Bodyweight Circuit

By doing body weight circuits, where you complete one exercise right after the other without stopping, you’re both building muscle and getting a cardiovascular workout. It burns more calories than strict cardio too! Which means more potential for fat loss . . . 
In a circuit routine, you’ll do each exercise in succession with a tiny break in between. Once you’ve finished all exercises in the circuit, you do it again twice more.
Because all of these exercises come in quick succession, you get tired quickly.  It’s better to stop and take a break than to do an exercise incorrectly. If you can’t do all three circuits without stopping, that gives you something to build towards.
Our Bodyweight workout is available to download with a record sheet below. As always, make sure you are cleared by a medical professional for physical activity before attempting these exercises.
You'll do 30 seconds of the exercise, with 10 seconds rest in-between each. 

1. Jumping Jacks
2. Wall Sits
3. Push Up
4. Leg Lifts
5. Step Up
6. Squat
7. Dips
8. Elbow Plank
9. High Knees
10. Alternating Forward Lunge
11. T Rotation Push Up
12. Hand Walkout

You'll want to make sure you've warmed up properly first with a walk or light jog, skipping or running on the spot. If you've only a small amount of time, make sure you warm up and cut a round off the workout.

tr_bodyweight_circuit.pdf
File Size:	221 kb
File Type:	pdf

Download File

---

​2. Get an online coach

Here at Total Rebuild we have been delivering training programs remotely for some time now, holding clients accountable whilst they travel away or simply to accompany their classes or personal training. Using our App to track and record habits and activity, we can coach you away from the facility as well as in it! Get in Touch for more details.

3. Stay active at work
​
Walk everywhere that is within a reasonable distance. Cycle to get there. Get up and head out at lunch for a lap of the block, every little bit counts. Staying as active as possible will not only help you maintain your hard work at the gym, but relieve your posture from sitting and give you a concentration boost if you're flagging. Even a little stretch at your desk is better than nothing, and for many people much needed.

Now you can see how these 3 things combined can quickly add on plenty of activity to help you stay in shape outside of Fitness Classes or Personal Training.
Have you tried working out at home? If so, how did you find it? Leave us a comment below.

Check out this interview for more information on the benefits of circuits.

Subscribe to our You Tube Channel for exercise videos, workouts and other fitness tips.

Image courtesy of https://thoroughlyreviewed.com