Who said that sport is exclusive to the gym ! Getting in shape without going to the gym is a safe (and free) alternative that won't take up much of your time. If you have proposed to exercise again, this is the perfect way to start, pick up the pace and gradually create a habit that will be easier to maintain as soon as you have been training for two weeks.

The first thing you need, and perhaps the most important thing, is willpower . The biggest enemy of sports at home is laziness, but surely with enthusiasm and these routines that we propose from Kaiku Sin Lactosa , it will be easier to overcome it:

10 Exercises to get in shape without going to the gym


  1. Walk, walk, walk . Wherever you go, walk, even if you are in a hurry. This is the most subtle method to exercise almost without realizing it. You don't need to book extra time a day, just leave a little earlier than normal. Material? 0. Simply put on your most comfortable shoes, find an entertaining playlist or podcast, and set off toward your destination.
  1. sit x3. Hate squats? It is precisely the same but in covert mode. Every time you go to sit down, do the gesture 3 times. Sounds easy and it is, but think about how many squats you're going to end up doing on a daily basis. More than in GAP!
  1. Climbing the stairs : a classic way to get in shape without going to the gym. We have all done that thing of going to the gym three times a week but choosing the elevator over the stairs, even inside the gym itself! The key to getting in shape is daily physical activity, and if life puts stairs in front of you: don't shy away from going up or down.
  1. Count the steps. It has been proven that when you download an app to count steps, you walk more, if only so that there are no days when your average drops. Set yourself a minimum goal, for example, of 7,000 steps a day, and each week increase +1,000 until you reach 12,000 steps a day. You will notice it for sure.
  1. Follow fit profiles on social networks. They will remind you to keep up your physical activity. Also, take advantage of the content they share, in many cases they leave complete session guides to train at home. See who best suits your times, your level and your goals, and try to do at least one of their training sessions per week.
  1. After-work stretches . Adapt yoga and Pilates to stretch at home, an exercise that is just as important after a day at work as it is after a home workout. Find a spacious corner at home, lay out your mat and take the opportunity to put on some slow music, pay attention to your breathing and stretch all the muscles that you feel are tense.
  1. Jump rope Do you have a jump rope at home? Do not underestimate its power, because it is one of the most complete exercises that you can do both at home and outdoors. Start by alternating feet and as you master the technique move on to join them to jump with both feet at the same time. How many jumps do you get? You will see the improvements very soon.
  1. Strides to tone legs. Do you have a bottle of water or a heavy filing cabinet close at hand? Take the weight that you are capable of supporting and do series of strides. To do them you must take a step to leave one leg in front of the other. Once in that position, flex and reach down with the knee. Recover the position, do a series of 10 and change legs.
  1. Milk bricks, the new kettlebel. Who needs kettlebells when he can have jugs! Doing bodybuilding and strength exercises is key to getting in shape, and for this, kettlebells (or Kaiku Lactose-Free containers ) are one of the key tools. There are countless workouts like these that you can put into practice with them.
  1. Plank challenge . Old but effective, start with the iron challenge and increase the time day by day. You must lie face down supporting your weight on your feet and elbows, which should be at shoulder height. Hold 30 seconds in this position and rest. Do it every day and you will notice changes in a month.

Can I get fit in a month?

Unless you're a famous Men's or Women's Health cover star, get that idea out of your head. Depending on what you mean by getting in shape, a month is too short a time frame. Setting this goal is not recommended because of the stress you put on your body and the negative consequences it can trigger in your mind if you don't reach it. Expectations are good because they awaken motivation, but expecting to get in shape in a month, and more at home, can be counterproductive. In that case, the ideal is to resort to training supervised by a professional.