There are a variety of great options for exercising outside of the gym with minimal or no equipment. In fact, many people that use gym spend an hour on the treadmill, bike or x trainer but are exercising as such a low intensity that they hardy break a sweat. That is probably one of the most unproductive ways to exercise, as the effect on your fitness and overall weight loss goal would be minimal.
The best exercise comes in much smaller doses and even 10 minutes at a much higher intensity of effort would yield greater results. High intensity interval training is awesome at delivering a higher fitness level, a higher calorie burn and an effective way of maximising your training if time is a factor, or you are trying to break through a plateau in training.
Beginners: try some of the exercises below.
How: 10 sec as fast as you can followed by 20 seconds complete rest. Repeat for up to 10 minutes. If you can only manage 5 minutes initially, that's fine, just try and build up your time.
Aim: to build up to 20 minutes per day. This can be broken down into 2 separate 10 minute workouts. Include all 3 exercises if you can and split your 20 minutes between all 3. If you really don't like one exercise don't worry-just do more of the others.
Step ups
Step up and down on any step you can find as fast as you can. Stand tall.
Jumping jacks
Jump as fast as you can. The higher you raise your arms the higher your heart rate will be. Keep your knees soft.
Skipping
Any style that works for you. Most people don't ever forget how to skip and you will find your favourite way by just getting going. If you don't have a skipping rope you can air skip instead. The faster you go, the higher the heart rate. Keep your knees soft.
Intermediates:
How: complete 15-20 seconds as fast as you can followed by 20 seconds of complete rest. Repeat for 20 minutes.
Aim: shorten your rest time and achieve more repetitions per given time.
Rachel Marks