{"id":163047,"date":"2018-01-11T13:33:19","date_gmt":"2018-01-11T13:33:19","guid":{"rendered":"https:\/\/www.welovecycling.com\/wide\/?p=163047"},"modified":"2018-01-11T13:33:19","modified_gmt":"2018-01-11T13:33:19","slug":"5-ways-get-fit-without-joining-gym","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/wide\/2018\/01\/11\/5-ways-get-fit-without-joining-gym\/","title":{"rendered":"5 Ways to Get Fit Without Joining a Gym"},"content":{"rendered":"

Being fit doesn\u2019t require sophisticated resistance training machines, hours of boring treadmill runs, and expensive personal coaches. You can get many of the same benefits with minimal to no equipment, at home, and without reserving big chunks of time from your schedule. Let\u2019s check out 5 different ways to achieve that.<\/strong>
\n<\/p>\n

Buy a kettlebell<\/strong><\/h2>\n

A quality kettlebell costs between 30 – 90 euros, last a lifetime, requires very little space, pretty much replaces an entire gym, and you only need one. You can do classic exercises like squats for strength, dynamic deadlifts called swings for endurance, or kettlebell get ups to work your whole body. As a free weight, the kettlebell also forces your muscle groups to cooperate to keep you balanced. There\u2019s not much you can\u2019t do with it:<\/p>\n

https:\/\/www.instagram.com\/p\/Bc-SHVPAxfm\/<\/p>\n

Use your body weight<\/strong><\/h2>\n

There is a lot you can do without any equipment what so ever. As long as you have a floor you\u2019ve got all you need to do planks, lunges, squats, or single leg deadlifts. Add a regular chair and you can do some triceps dips, glute bridges, and elevated push-ups too. And if you\u2019re worried that without weights you can\u2019t build real strength, just watch this guy. The sky is the limit:<\/p>\n

https:\/\/www.instagram.com\/p\/Bcw5y3wHx7c\/<\/p>\n

Take the stairs<\/strong><\/h2>\n

You don\u2019t really need anything that would be considered an exercise to get your body fit. A simple choice of taking the stairs instead of a lift can do wonders. A recent study found that 3 intense one minute stair climbs (with a minute rest between each) done 3 times a week raise VO2 max by 7 % after only six weeks. That\u2019s better than what most coaches in the gym can produce in that short amount of time.<\/p>\n

https:\/\/www.instagram.com\/p\/sntMAQzKUV\/<\/p>\n

Clean your house<\/strong><\/h2>\n

There\u2019s a lot of talk about functional fitness and movement. You can\u2019t be more functional than doing your chores. It might not seem like exercise but an observational study found that doing household chores for 0,5 hour a day 5 days a week substantially reduces the risk of heart disease and overall mortality. If that\u2019s not enough for you, you can always split and carry wood, or move your furniture around.<\/p>\n

\n
\"kelly-murphy-from-commuter-to-pro-rider-in-just-6-months\"\/<\/a><\/div>
\n Road cycling<\/a>\n <\/div>\n
\n \n

Kelly Murphy: From Commuter to Pro Rider in Just 6 Months<\/span><\/h3>\n <\/a>\n <\/div>\n <\/article>\n<\/div>\n

Commute on a bike<\/strong><\/h2>\n

We saved the best one for last. If you already like to ride your bike, there\u2019s nothing easier than starting to commute on a bike regularly. Recent research showed that bike commuters had a 41 % lower risk of mortality than those who drive or take public transportation to work.<\/p>\n","protected":false},"excerpt":{"rendered":"

Being fit doesn\u2019t require sophisticated resistance training machines, hours of boring treadmill runs, and expensive personal coaches. You can get […]<\/p>\n","protected":false},"author":12,"featured_media":163049,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[332],"tags":[1657,1658,355],"global-categories":[],"class_list":["post-163047","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-and-training","tag-getting-fit","tag-no-gym","tag-training"],"yoast_head":"\n5 Ways to Get Fit Without Joining a Gym - \u0160koda We Love Cycling<\/title>\n<meta name=\"description\" content=\"Being fit doesn\u2019t require sophisticated resistance training machines, hours of boring treadmill runs, and expensive personal coaches. You can get many of\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.welovecycling.com\/wide\/2018\/01\/11\/5-ways-get-fit-without-joining-gym\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"5 Ways to Get Fit Without Joining a Gym\" \/>\n<meta property=\"og:description\" content=\"Being fit doesn\u2019t require sophisticated resistance training machines, hours of boring treadmill runs, and expensive personal coaches. You can get many of\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.welovecycling.com\/wide\/2018\/01\/11\/5-ways-get-fit-without-joining-gym\/\" \/>\n<meta property=\"og:site_name\" content=\"\u0160koda We Love Cycling\" \/>\n<meta property=\"article:published_time\" content=\"2018-01-11T13:33:19+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2018\/01\/covr1.webp\" \/>\n\t<meta property=\"og:image:width\" content=\"900\" \/>\n\t<meta property=\"og:image:height\" content=\"600\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/webp\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Monica Buck\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.welovecycling.com\/wide\/2018\/01\/11\/5-ways-get-fit-without-joining-gym\/\",\"url\":\"https:\/\/www.welovecycling.com\/wide\/2018\/01\/11\/5-ways-get-fit-without-joining-gym\/\",\"name\":\"5 Ways to Get Fit Without Joining a Gym - \u0160koda We Love Cycling\",\"isPartOf\":{\"@id\":\"https:\/\/www.welovecycling.com\/wide\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.welovecycling.com\/wide\/2018\/01\/11\/5-ways-get-fit-without-joining-gym\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.welovecycling.com\/wide\/2018\/01\/11\/5-ways-get-fit-without-joining-gym\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2018\/01\/covr1.webp\",\"datePublished\":\"2018-01-11T13:33:19+00:00\",\"author\":{\"@id\":\"\"},\"description\":\"Being fit doesn\u2019t require sophisticated resistance training machines, hours of boring treadmill runs, and expensive personal coaches. You can get many of\",\"breadcrumb\":{\"@id\":\"https:\/\/www.welovecycling.com\/wide\/2018\/01\/11\/5-ways-get-fit-without-joining-gym\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/www.welovecycling.com\/wide\/2018\/01\/11\/5-ways-get-fit-without-joining-gym\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/www.welovecycling.com\/wide\/2018\/01\/11\/5-ways-get-fit-without-joining-gym\/#primaryimage\",\"url\":\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2018\/01\/covr1.webp\",\"contentUrl\":\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2018\/01\/covr1.webp\",\"width\":900,\"height\":600},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/www.welovecycling.com\/wide\/2018\/01\/11\/5-ways-get-fit-without-joining-gym\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/www.welovecycling.com\/wide\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"5 Ways to Get Fit Without Joining a Gym\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/www.welovecycling.com\/wide\/#website\",\"url\":\"https:\/\/www.welovecycling.com\/wide\/\",\"name\":\"\u0160koda We Love Cycling\",\"description\":\"\u0160koda We Love Cycling magazine\",\"alternateName\":\"\u0160koda WLC\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/www.welovecycling.com\/wide\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Person\",\"@id\":\"\",\"url\":\"https:\/\/www.welovecycling.com\/wide\/author\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"5 Ways to Get Fit Without Joining a Gym - \u0160koda We Love Cycling","description":"Being fit doesn\u2019t require sophisticated resistance training machines, hours of boring treadmill runs, and expensive personal coaches. You can get many of","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.welovecycling.com\/wide\/2018\/01\/11\/5-ways-get-fit-without-joining-gym\/","og_locale":"en_US","og_type":"article","og_title":"5 Ways to Get Fit Without Joining a Gym","og_description":"Being fit doesn\u2019t require sophisticated resistance training machines, hours of boring treadmill runs, and expensive personal coaches. You can get many of","og_url":"https:\/\/www.welovecycling.com\/wide\/2018\/01\/11\/5-ways-get-fit-without-joining-gym\/","og_site_name":"\u0160koda We Love Cycling","article_published_time":"2018-01-11T13:33:19+00:00","og_image":[{"width":900,"height":600,"url":"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2018\/01\/covr1.webp","type":"image\/webp"}],"twitter_card":"summary_large_image","twitter_misc":{"Written by":"Monica Buck","Est. reading time":"2 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/www.welovecycling.com\/wide\/2018\/01\/11\/5-ways-get-fit-without-joining-gym\/","url":"https:\/\/www.welovecycling.com\/wide\/2018\/01\/11\/5-ways-get-fit-without-joining-gym\/","name":"5 Ways to Get Fit Without Joining a Gym - \u0160koda We Love Cycling","isPartOf":{"@id":"https:\/\/www.welovecycling.com\/wide\/#website"},"primaryImageOfPage":{"@id":"https:\/\/www.welovecycling.com\/wide\/2018\/01\/11\/5-ways-get-fit-without-joining-gym\/#primaryimage"},"image":{"@id":"https:\/\/www.welovecycling.com\/wide\/2018\/01\/11\/5-ways-get-fit-without-joining-gym\/#primaryimage"},"thumbnailUrl":"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2018\/01\/covr1.webp","datePublished":"2018-01-11T13:33:19+00:00","author":{"@id":""},"description":"Being fit doesn\u2019t require sophisticated resistance training machines, hours of boring treadmill runs, and expensive personal coaches. You can get many of","breadcrumb":{"@id":"https:\/\/www.welovecycling.com\/wide\/2018\/01\/11\/5-ways-get-fit-without-joining-gym\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.welovecycling.com\/wide\/2018\/01\/11\/5-ways-get-fit-without-joining-gym\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.welovecycling.com\/wide\/2018\/01\/11\/5-ways-get-fit-without-joining-gym\/#primaryimage","url":"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2018\/01\/covr1.webp","contentUrl":"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2018\/01\/covr1.webp","width":900,"height":600},{"@type":"BreadcrumbList","@id":"https:\/\/www.welovecycling.com\/wide\/2018\/01\/11\/5-ways-get-fit-without-joining-gym\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/www.welovecycling.com\/wide\/"},{"@type":"ListItem","position":2,"name":"5 Ways to Get Fit Without Joining a Gym"}]},{"@type":"WebSite","@id":"https:\/\/www.welovecycling.com\/wide\/#website","url":"https:\/\/www.welovecycling.com\/wide\/","name":"\u0160koda We Love Cycling","description":"\u0160koda We Love Cycling magazine","alternateName":"\u0160koda WLC","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/www.welovecycling.com\/wide\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Person","@id":"","url":"https:\/\/www.welovecycling.com\/wide\/author\/"}]}},"_links":{"self":[{"href":"https:\/\/www.welovecycling.com\/wide\/wp-json\/wp\/v2\/posts\/163047","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.welovecycling.com\/wide\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.welovecycling.com\/wide\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.welovecycling.com\/wide\/wp-json\/wp\/v2\/users\/12"}],"replies":[{"embeddable":true,"href":"https:\/\/www.welovecycling.com\/wide\/wp-json\/wp\/v2\/comments?post=163047"}],"version-history":[{"count":1,"href":"https:\/\/www.welovecycling.com\/wide\/wp-json\/wp\/v2\/posts\/163047\/revisions"}],"predecessor-version":[{"id":163050,"href":"https:\/\/www.welovecycling.com\/wide\/wp-json\/wp\/v2\/posts\/163047\/revisions\/163050"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.welovecycling.com\/wide\/wp-json\/wp\/v2\/media\/163049"}],"wp:attachment":[{"href":"https:\/\/www.welovecycling.com\/wide\/wp-json\/wp\/v2\/media?parent=163047"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.welovecycling.com\/wide\/wp-json\/wp\/v2\/categories?post=163047"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.welovecycling.com\/wide\/wp-json\/wp\/v2\/tags?post=163047"},{"taxonomy":"global-categories","embeddable":true,"href":"https:\/\/www.welovecycling.com\/wide\/wp-json\/wp\/v2\/global-categories?post=163047"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}