{"id":15230,"date":"2017-01-19T12:26:06","date_gmt":"2017-01-19T12:26:06","guid":{"rendered":"https:\/\/pre.shawellness.com\/shamagazine\/shamagazine\/?p=15230"},"modified":"2022-03-04T08:46:57","modified_gmt":"2022-03-04T08:46:57","slug":"how-to-exercise-without-a-gym","status":"publish","type":"post","link":"https:\/\/pre.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:\/\/pre.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":[],"categories":[34],"tags":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.10 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>C\u00f3mo entrenar sin ir al gimnasio | SHA Magazine<\/title>\n<meta name=\"description\" content=\"El ejercicio se puede hacer en cualquier lugar e incluso no se necesita material de gimnasio. 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